Navigating Yoga with OSTEOPOROSIS
Deb Ward • April 2025
Navigating Yoga with OSTEOPOROSIS
Yoga has been an important part of my well-being since 2009. It has given stress relief, connection and purpose to a life with many ups and downs. OSTEOPOROSIS can come as a surprise to many. It was not unexpected for me since it runs in my family. However, when my spine’s T score moved from OSTEOPENIA to OSTEOPOROSIS about 4 years ago, I just brushed it off, not really having the time to dig deeper. Don’t get me wrong, I did make some changes to diet, supplements and exercise, but it was not a priority.
It was when I broke the fifth metatarsal in my left foot in the summer of 2023 that my OSTEO diagnosis became a priority. After an initial response of “OUCH” and disappointment about not being able to practice yoga, I delved deep to learn more about osteoporosis and what treatment would work for me. My doctor’s response was, “Maybe it is time to think about medication.” While I was on the couch during recovery I had a lot of time to dig deeper, learn more and decide what course of action to take. I was determined to improve my “numbers” AND build back healthy bones. Medication was not of interest to me at the time.
My passion for yoga prompted me to first look into what poses were safe for someone with an OSTEO diagnosis and/or what poses needed to be modified. I quickly found information in a book by Dr. Loren Fishman, Yoga for Osteoporosis: The Complete Guide, which highlighted 12 yoga poses that help build stronger bones and explained modifications for other poses. Making modifications to poses for spine safety and incorporating poses that encouraged bone building was an easy change for me. I then signed up for a Yoga and Osteoporosis course from Functional Synergy. Here, I learned more about modifications and sequences that were not only safe for someone with OSTEO, but could actually strengthen bones.
I had been told for years that “WEIGHTS” are important for someone with OSTEO. This being my least favorite type of exercise, it has been a struggle over the years. In addition to doing “some” weights, incorporating strength training with resistance bands seemed to work for me. Focusing on foot health and balance have become a priority as well, to avoid falls and fractures.
As I learned more about food choices and supplements for bone, I made several changes to my diet and added healthy supplements. I then went on to take the Stronger for Bones Solution course with Bone Coach Kevin Ellis to get a more holistic view of what I could do to improve my bone health. Testing beyond the DEXA has been my first step. I am still in the process of uncovering the root causes of my bone loss so that I can modify what I do to not only stop bone loss, but also build back healthy bone.
What I have learned for sure is that every OSTEO case is different. It takes time to see results and there are many solutions that can be effective. I continue to yearn for the answer to what is causing my bone loss so that I can make sustainable changes for my health and bones moving forward.
In summary, I have found the following four areas have been useful along my journey.
- TESTING – Ensuring I’m getting proper testing on a regular basis to understand the diagnosis and determine treatment with healthcare providers
- NUTRITION – Eliminating foods that may be unhealthy for my bones AND adding foods that are rich in the vitamins I need for my bones
- STRESS – Managing stress with practices that include yoga and meditation
- MOVEMENT -Working on strength and balance to minimize falls and lower fracture risk
While I am still searching for the right combination to build healthier bones, I am celebrating the small wins and feel optimistic about the process and choices that are available.
Deb Ward
Debbie Ward is an RYT-200 Kripalu Yoga Teacher and Certified Life Coach. Debbie’s yoga and meditation journey began 14 years ago and continues to evolve. Her themed yoga classes include mindfulness practices and poses that are suitable for all levels. Debbie offers guidance in a supportive environment for students to build awareness and up-level their well-being.
Find Deb Ward’s classes on the RCY Schedule.
