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Strengthen Bones with Yoga & Diet

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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

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!

Music Lessons

Learn to play the Native American flute!  Lessons will get you off on a good note.

Focus on whatever you like.  We can cover the basics, embellishments, and how to improvise or learn songs.  We will follow your interests from there by delving deeper into playing the flute.  She can also get you started playing the reverie harp, tuning forks, tongue drums, and singing bowls.  It’s fun and fulfilling.

Lessons are 45-minutes in length.  They are given in-person and on Zoom.  Zoom lessons are recorded for you to download.

Music Lessons
Music Lessons
Learn to play music. You will be emailed to schedule lessons.
Quantity:  
Zoom or In-Person:
Price: $45.00

About your Teacher

Julie loves music.  She started playing classical flute when the Lusks owned a music store many years ago.  She began playing Native American flutes about 10 years ago.  Before that, she took piano lessons from elementary school through college.

She delights in playing Native flutes for her yoga and meditation students and is happy to show others how to play joyfully. Julie also plays harmonium, Tibetan bowls, chimes, didgeridoo, drums, and the harp.  Julie was a Drums for Fun member for 15 years.

Training

  • Certified by the Sound Healing Academy (SHA) in the Foundations of Integral Sound Healing for Multi Instruments – Level 1. The course covered how to give individual and group sound healing sessions. It included how to play singing bowls, tuning forks, gongs, chimes, frame drum, and voice.
  • The Art of Creating Sound Healing Journeys With the Power of the 5 Elements, a 7-week course by Bodhi Starwater/Setchko
  •  Shamanic Music Medicine, a 7-week course by Laura Inserra.
  • Completed SHA’s 30-hour course in Integral Sound Healing with Tuning Forks and John Beaulieu’s 4-week tuning fork course.
  • Native American Flute lessons with Christine Stevens
    • Improvisional Flute for a Higher Purpose – 7 weeks
    • The Healing Flute – 6 weeks
    • The Advanced Healing Flute – 6 weeks
    • 7 Scales for the Native American Flute to Create Joy, Musical Magic and Spiritual Growth – 7 weeks
    • Sacred Sounds Flute – 28 weeks
    • Awakening through Sound – 7 weeks
    • Deepen your Flute Journey – 8 weeks
    • The Flute as Sound Medicine – 7 weeks
  • Classical flute lessons with Deborah Kemper, Barbara Holiday, Susan Todenhoff, Sheri Barbour,  Arpi Anderson, Suzanne Teng, and others
  • Awaken & Celebrate your Sacred Voice to Come Home to your Authentic Self by the Brothers Koren – 7 weeks

Handy Links

 

Practice Yoga Nidra

Free Audio

Classes

  • Yoga Nidra Online Classes – Totally relax. Put your physical, mental, and emotional stress to rest.  
  • Yoga on Demand – Have video classes to watch anytime, anywhere. Plans available for Yoga Nidra, Hatha Yoga & Combos.
  • 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.

Audios

Books

Handy Yoga Nidra Links

Private Lessons, Consults, Coaching

Yoga, Meditation, Guided Imagery & Stress Relief with Julie Lusk  

Individualize your yoga and/or meditation practice with private lessons to work on your own areas of special interest and to fit your schedule.  You’ll get practical help on how to turn stress into something positive.

See more about my education, training, and publications here.

Click here to email for details.

Coaching / Mentoring / Lessons

Most of us are stymied by stress and would love to learn effective methods to renew our energy. Coaching will help.

Together we will design a customized plan for you. This may include personalized lessons and guidance in yoga postures, yoga nidra relaxation, meditation, personalized guided imagery, visualization and relaxation, and wellness strategies.

For most, it is hard to make time to develop a practical plan and to put it into action. Others can keep to their plan, but only for a while, and then they slip back into old habits. Having information and support from someone else often makes all the difference.

Private lessons on zoom, email, and phone consultations are all options.

FREE INITIAL PHONE CONVERSATION!

Begin by contacting Julie Lusk by clicking here to email . I will get in touch with you within 48-hours to set up an initial phone consultation for a mutually agreed upon time and day.

No charge or obligation for the initial phone contact.

Donate to support my website & our dog Breezy … Click her pic. Thanks!

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