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.

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. 

Download a PDF of Strengthen Bones with Yoga & Diet

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!