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Julie Lusk
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Strengthen Bones with Yoga & Diet
Good to the Bone is a Yoga Journal article about using yoga and diet to help with the prevention and treatment of bone loss (osteopenia – osteoporosis). The article describes the yoga postures listed in the table below that increased bone strength in 85% of the study participants with a 10-minute sequence that was practiced for a 2-year period. Each posture was held for only 20-30 seconds each. The article, Good to the Bone, is worth the read. Here is the pilot study detailed in the article.
The Twelve-Minute Daily Yoga Regimen Reverses Bone Loss is the full study that was published in Topics of Geriatric Rehabilitation, a peer-reviewed journal. It followed 741 patients over a 10 year period. It showed that yoga improved bone mineral density (BMD) in every-two-year follow-up study that followed. Impressive, eh? Watch the video below to get instructions on what to do along with more info on Dr Fishman’s book and CD. Dr Fishman teaches a weekly zoom class where he teaches the 3 sequences for reversing bone loss. It’s worth registering for.
The posture sequence below flows nicely and incorporates the recommended postures in the pilot study. It’s very important to practice a combination of balancing postures and ones to strengthen bones and muscles. The sequence can also be done in reverse order, beginning with the standing poses, ending lying down in the supine poses and Shavasana. As always, remember to b-r-e-a-t-h-e fully and completely, slowly and deeply. Get all the details here.
PDF Downloads
- Strengthen Bones with Yoga & Diet | pdf
- Bone Strength Stand to Floor Sequence (same sequence as below but from standing to floor) | pdf
| English Name | Sanskrit Name | Purpose |
| Bridge Pose | Setu Bandha Sarvangasana |
Bone strength |
| Cobra | Bhujangasana |
Bone and muscle strength |
| Locust | Salabhasana  |
Bone and muscle strength |
| Sunbird
Alternate and hold arm and leg lifts from the Table Pose |
Surya Bakāsanasana |
Bone strength and balance |
|
Plank Pose (or variation) |
Kumbhakasana
|
Bone strength and balance |
| Downward Facing Dog
|
Adho Mukha Svanasana |
Bone and muscle strength |
| Mountain Pose | Tadasana |
Bone strength and balance |
| Chair Pose | Utkatasana |
Bone strength |
| Tree Pose | Vrksasana  |
Bone strength and balance |
| Warrior Pose I |
Virabhadrasana I |
Muscle strength |
| Warrior Pose II | Virabhadrasana II
|
Muscle strength |
| Relaxation Pose | Savasana |
Strengthen bones, muscles, balance, and focus. |
As usual, please consult your health care provider and a qualified yoga educator for their recommendations for your needs. This is not intended to be a substitute for appropriate medical care.
Have fun and good luck!
Virtual Yoga with Julie Lusk
Yoga at home!
Enjoy classes with Julie Lusk from the comfort of your own home.
Info & Registration Links
- Yoga Nidra – Totally relax. Put your physical, mental, and emotional stress to rest.
- Yoga Postures, Mindfulness & More – Enjoy gentle posture flows at your own pace.
- Yoga on Demand – Have video classes to watch anytime, anywhere. Plans available for Yoga Nidra, Hatha Yoga & Combos.
- Download popular classes to keep.
- Personal Lessons – Get a private 75 minute lesson + video to focus on whatever you want! The video is downloadable for keeps. Contact Julie Lusk for details.
- Yoga Nidra Teacher Training TBA | Level 1 teacher training | Level 2 teacher training
“By doing Yoga Nidra on Mondays, my Tuesdays are always awesome and joyous.”
“I slept like an angel.”
“My pain is 80% better.”
“It lowered my anxiety and cravings.”
“I love taking yoga with you online. It was a full experience.”
“Your voice is so soothing, even on Zoom.”
“The recordings are great. Now I can practice on my own.”
“I felt like I just had a massage, healing touch session mixed in with energy medicine, and traditional Hatha yoga!!!! So yummy!!!! So good for us!”
PS. Results vary
Click here for Julie Lusk’s catalog of books, audios, and more, including her Yoga Nidra books
Books in Print & eBooks
Yoga Nidra for Complete Relaxation and Stress Relief is here! If you feel stressed out, you aren’t alone. This down-to-earth book
is packed with meditations, relaxation skills, and visualization techniques to help you relax, reflect, and revitalize for unshakable peace and joy. You will gain amazing results! See details here.
BOOKS in PRINT
-
Go to the CART to review your order & check out.
Experience peace and deeply restorative rest that heals your body, mind & spirit. Features 24 Yoga Nidra scripts written by author Julie Lusk and 12 of the world's master teachers. Enjoy 6 levels of relaxation for a joyful meditative experience. Learn to use yogic sleep to revitalize your inner reservoir of intuitive understanding and unconditional joy. Audiobook available.
CLICK the blue title link above to find out more...
Price: $19.99
Yoga Nidra can stop tension in its tracks with a wonderfully, powerful & unique state of deep relaxation, mental clarity & insightful awareness.
These practical, empowering relaxation exercises, meditations that soothe and visualizations that renew are based on classic yoga and backed by modern science. They’ll help you unwind, replenish, and feel refreshed with durable peace and unconditional joy.
CLICK the blue title link above to find out more...
Price: $17.95
Awaken joy, peace and inspiration with this yoga meditations book.
Yoga Meditations contains a wide variety of mind-body practices, such as:
* Guided relaxation exercises
* Breathing practices
* Yoga Nidra
* Meditations and guided imagery
* Affirmations
* Yoga postures and meditations for each chakra
* Yoga wisdom for contemplation
Get a FREE Wholesome Energizers CD in every book!
CLICK the blue title link above to find out more...
Price: $29.95
Are you looking for a handy relaxation, imagery and meditation book for stress relief?
Here's the perfect book!
Help yourself and lead others with these scripts for relaxation, imagery, visualization & more.
Easy-to -follow scripts are here to
* Achieve deep, positive relaxation
* Benefit from stress relief
* Healing guided imagery
* Awaken intuition
* Increase self growth and understanding.
CLICK the blue title link above to find out more...
Price: $29.95
Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK on the blue title link above to find out more...
Price: $29.95
eBOOKS
-
Go to the CART to review your order & check out.
Click here for the eBook edition via
New Harbinger Publications
Mind-Body Mastery - Instant PDF Download!
Improve your mind, body, and spirit with this amazing manual of guided relaxation, imagery and meditation practices.
This instant download gives you easy-to-follow tools that work .
Price: $5.00
Enjoy and benefit from over 30 scripts for learning and leading guided relaxation and imagery techniques. Volume 2. CLICK the green title link to find out more...
Price: $21.95
Are you looking for a handy relaxation, imagery and meditation book for stress relief?
Here's the perfect eBook!
Help yourself and lead others with these scripts for relaxation, imagery, visualization & more.
Easy-to -follow scripts are here to
* Achieve deep, positive relaxation
* Benefit from stress relief
* Healing guided imagery
* Awaken intuition
* Increase self growth and understanding.
CLICK the green title link to find out more...
Price: $21.95
Yoga Guidebook - Instant PDF Download!
Yoga is the perfect way to
* Tone your body and improve health
* Clear your mind and calm emotions
* Change negative stress into positive energy and
* Make new friends.
This handy download gives you all the essential resources and guidelines you need for a great start.Price: $5.00
Power Napper - Instant PDF Download!
Enjoy relaxation like you've never felt before. Guaranteed!
Learn to take a 2-hour nap in 10-minutes! Audio file included!
Spark your energy and erase tiredness with proven techniques to clear your mind and refresh your spirit.Price: $5.00
108 Easy Energy Answers - Instant PDF Download!
If you get tired or frustrated, here's the answer you've been waiting for. Benefit now from 108 proven secrets to supercharge your outlook and health, bring meaning back into your relationships and achieve a satisfying, balanced lifestyle. Once and for all, you'll feel motivated and enjoy results any time and any place.
Price: $5.00
Stress Solutions Now - Instant PDF Download!
Improve your mind, body, and spirit with this amazing manual.
This instant download gives you stress relieving solutions that work every time.
First, you get quick, easy ways to identify sources and symptoms of stress.
Next, you'll learn simple techniques for getting genuine stress relief.
Finally, you'll benefit from 6 wellness strategies for living a worthwhile life, 8 practical solutions to handle stress with ease, and find out how to make remarkable improvements at work and home.
Price: $5.00
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Go to the CART to review your order & check out.
Details Yoga Basics Guidebook
Yoga Guidebook: How to Have a Great Yoga Experience
by Julie Lusk, M.Ed., C/RYT -E500
Yoga Guidebook - Instant PDF Download!
Yoga is the perfect way to
* Tone your body and improve health
* Clear your mind and calm emotions
* Change negative stress into positive energy and
* Make new friends.
This handy download gives you all the essential resources and guidelines you need for a great start.Yoga is the perfect way to
- Tone your body and improve health
- Clear your mind and calm emotions
- Change negative stress into positive energy
- Make new friends
This handy download gives you all the essential resources and guidelines you need for a great start.
This eBook highlights:
- Essential information to help you know what to do to maximize your experience
- Guidelines for health conditions with tips for people with arthritis, back problems
cancer, high blood pressure, and women’s health (menstruation, PMS, menopause) - List of benefits, cautions, and contraindications for yoga postures
- Handy yoga glossary, drawings of yoga postures, warm-ups, and lesson plans
- How to start and maintain a yoga practice for yourself
Yoga Guidebook - Instant PDF Download!
Yoga is the perfect way to
* Tone your body and improve health
* Clear your mind and calm emotions
* Change negative stress into positive energy and
* Make new friends.
This handy download gives you all the essential resources and guidelines you need for a great start.