Yoga for Osteoporosis: Essential Poses for Bone Vitality

Yoga for Osteoporosis: Essential Poses for Bone Vitality

Yoga is a physical activity that can provide various health benefits. Some people believe that yoga can help maintain bone health and even treat osteoporosis. Studies have shown that elderly individuals, especially elderly women, who regularly practice yoga for two years experience a significant increase in spine density. 

Additionally, elderly women who practice yoga regularly may also experience an increase in pelvic bone density. However, it is important to note that doctors have agreed on the extent of yoga's benefits for bones and whether it can be used as a treatment for osteoporosis.

Benefits Of Yoga For Osteoporosis

Here are six concise benefits of yoga for individuals with osteoporosis:

  • It enhances bone density and muscular strength, reducing the risk of fractures.
  • Decreases the likelihood of falls through focused balance and core-strengthening exercises.
  • Aids in maintaining spinal alignment are crucial for bone health.
  • Promotes joint health and makes daily activities more manageable.
  • Enhances body awareness, aiding in injury prevention.
  • Offers modified poses, including the use of a yoga mat, to suit individual needs, ensuring a safe practice for osteoporosis patients.

5 Yoga Poses For Osteoporosis

Yoga is indeed able to increase bone mass by relying on the body's own weight.

The following is a breakdown of the benefits of several yoga poses that are good for your bone health:

High Plank Pose

High plank pose helps in strengthening the shoulders, buttocks, and hamstrings, along with the back and core, aiding in better balance and posture.


  • Begin in a tabletop position on a yoga mat.
  • Extend the heels back, elevate the hips, and straighten the knees.
  • Stretch the spine while engaging the arms, core, and leg muscles.
  • Pull the shoulders back, expanding across the chest.
  • Maintain this position for up to one minute, with 1 to 3 repetitions.

Downward-Facing Dog (Adho Mukha Svanasana)

A foundational posture that reinforces the strength of arms, back, and legs while encouraging proper body alignment.


  • Start in a tabletop position with the toes tucked.
  • Press into the hands, elongate the spine, and lift the sitting bones towards the ceiling.
  • Keep a slight bend in the knees and align the ears with the upper arms.
  • Hold downward facing dog pose for up to one minute, repeating 1 to 3 times.

Tree Pose (Vrksasana)

The benefit of the tree pose is that it strengthens the pelvic muscles, thighs, calves, and knees. When all the muscles are stretched in the same direction, this pose can also help increase the mass and alignment of the spine.

The tree pose is also thought to reduce PMS symptoms, such as stomach and thigh cramps.


  • Begin by standing on both feet.
  • Gradually lift one foot, placing it on the inside of the opposite leg, avoiding the knee.
  • Either extend your arms above or press palms together in front of the chest.
  • Focus on a fixed point ahead or on the meditation mat, holding the pose for up to one minute, then switch sides.

Warrior II (Virabhadrasana II)

Warrior II pose is a great way to strengthen your chest, shoulders, and legs. It also gently stretches your chest, hips, and thighs. Warrior pose can help stretch and strengthen your hamstrings. Additionally, it can flex your pelvis and reduce lower back pain.


  • From standing, step one foot back, turning the toes slightly outward.
  • Turn the hips sideways, extending arms parallel to the floor and bending the front knee over the ankle.
  • Distribute weight evenly, elongating the spine and reaching through the fingertips.
  • Hold for up to one minute, then switch sides.

Triangle Pose (Trikonasana)

The triangle pose will increase the flexibility of the pelvis shoulders and stretch the abdominal muscles. 


  • Stand with feet wider than hip-width apart, turning one foot forward and the other at a 45-degree angle.
  • Extend arms parallel to the floor, then hinge at the hip to lower one hand down to the shin or a block, extending the other arm upwards.
  • Look upwards, straight ahead, or down, holding for up to one minute before switching sides.


When practicing weight-bearing yoga poses, it's essential to avoid positions that may overburden the bones or cause undue strain, potentially leading to fractures or falls. Yoga equipment can help you safely adapt to poses. 

Modify poses, particularly those gently targeting the spine, hips, and thighs. Consider using yoga blocks for support in forward bends, side bends, and deep hip openers to prevent overextension. 

A yoga strap can help maintain alignment in twists and backbends without excessive pressure. For inversions and arm balances, a yoga wall or inversion chairs can offer stability and support, reducing the risk of injury. 

Always use equipment properly to enhance your practice while safeguarding your bone health.


Yoga exercise offers a multitude of benefits for individuals with osteoporosis, from enhancing bone density and muscle strength to improving balance, flexibility, and mindfulness. Remember, it's important to consult with a doctor before beginning any new exercise regimen, especially when managing a condition like osteoporosis.

Frequently Asked Questions

Can Someone With Osteoporosis Perform All Yoga Posess?

Not all poses are suitable; poses that exert excessive strain on the spine, hips, and thighs should be modified or avoided.

Are There Specific Yoga Poses To Avoid For Someone With Osteoporosis?

Yes, forward bends, deep twists, intense backbends, and certain inversions can increase the risk of fractures and should be approached with caution or modified.