Yoga

• By Momsy
• Reply 3287125
• August 13, 2012 at 8:22 am
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i would love to..
i hope you could post some exercises from the book..and photos too..thanks..

• By Bonesatthebeach
• Reply 3287354
• August 13, 2012 at 10:11 am
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I have used the book. It is great as each pose has variations for those with osteoporosis, osteopenia, and preventative, so it builds from what level a person is presently at. The poses start using pillows, chairs, etc and they are easy to do. The book also gives a lot of the medical background supporting the benefits of the poses and great detail and pictures of the poses recommended. The work has been studied with some positive results. I found a copy in my local library, but I believe you may find the program at sciatica.org. The physician who authored the book has also written similar books for arthritis and back issues I believe. Yoga is also very relaxing and it teaches you good alignment to use in all your daily activities.

• By Dogbone
• Reply 3287802
• August 13, 2012 at 1:21 pm
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Has anyone tried pulse yoga? There is a website and the teacher/seller of the program claims she developed it because she had osteopenia despite being a yoga teacher. I think it uses weights. I may check it out some day.

• By bellavida
• Reply 3287815
• August 13, 2012 at 1:27 pm
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Yes, I have the book and practice the poses. If anyone feels unsure about practicing these poses by themselves, you could have an Iyengar or Pilates instructor provide initial guidance.

Here's a link to the 12 poses. You may be also able to get the dvd by signing up to participate in Dr. Fishman's yoga for OP study.
http://www.sciatica.org/yoga/12poses.html

• By jackie_t
• Reply 3289771
• August 14, 2012 at 10:19 am
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There are yoga and pilates moves in the Exercising for Bone Health DVD: http://www.betterbones.com/blog/post/Exercising-for-Bone-Health-DVD.aspx

• By Momsy
• Reply 3289928
• August 14, 2012 at 11:00 am
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wow!this is great..ill check the sites ..
Luxgal,thanks for this discussion..now i have sites to see the poses!thanks also to all those who posted yoga sites..godBless you all..hugs
momsy:))

• By sashi
• Reply 3324827
• August 27, 2012 at 10:04 am
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Especially for osteoporosis ,it is better to have a instructor who could teach you better,because person suffering from osteoporosis one should not follow yoga exercises of course you can follow simple one but stop doing hard exercises as it can fracture your spine and hip .osteoporosis is a disease which can easily break your bone even simple twisting can harm your spine.

• By DocLynn
• Reply 3327963
• August 28, 2012 at 12:07 pm
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I have been doing Yoga 3 times a week for an hour and a half for the past ten years. I am not sure how effective it is for bone health but as for avoiding the real hazard of OP -- fractures. I think that the agility one gains from that practice is a great aid to avoiding fractures.

• By Joan-Margaret
• Reply 3458148
• October 14, 2012 at 6:09 pm
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I have been using Dr Fishman's book "Yoga for Osteoporosis" for the past couple of months. (I'm 67 years old with very good general health, but with established osteoporosis: T score -3.6, and 2 vertebral wedge fractures.) During that time I also attended a 10 week yoga beginner's course to ensure correct alignment for the postures that I'm able to do. I have recently enrolled in Dr Fishman's study which is gathering data to prove or disprove the proposition that specific yoga poses done every day for 2 years can increase bone density. There are 12 poses involved in this study and they take about 1/2 an hour to do - I'm doing the easiest version for people who have established osteoporosis. I also walk every day for about an hour.

• By emilyr
• Reply 3460302 · In reply to 3458148 by Joan-Margaret
• October 15, 2012 at 2:28 pm
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I am curious as to why everything one reads says to avoid forward bending which rounds the back and twisting motions yet Dr Fishman's program includes several poses that involve significant twisting of the back. Sorry - I'm at work right now and don't remember the names. There are 2 seated poses that come to mind. I've been trying to follow his recommendations but am getting more and more nervous about doing some 'silent' damage to my spine. Thoughts, anyone??

• By Joan-Margaret
• Reply 3460820
• October 15, 2012 at 5:50 pm
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That's a good question emilyr. I will e-mail Dr Fishman and get his response.

• By Tango02
• Reply 3463482 · In reply to 3327963 by DocLynn
• October 16, 2012 at 3:03 pm
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There is actually research that regular yoga can induce bone strengthening in patients. Have a look at:
http://www.sciatica.org/yoga/12poses.html
They mention the research here. - Dave

• By emilyr
• Reply 3463557 · In reply to 3463482 by Tango02
• October 16, 2012 at 3:38 pm
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I've seen this research and understand that yoga can be great for your bones. I'm just concerned that I could be creating problems for my spine with the twisting poses since everyone seems to universally agree that twisting is a no-no. Just wondering....

• By chalk
• Reply 3464194 · In reply to 3460302 by emilyr
• October 16, 2012 at 7:53 pm
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You can bend forward by hinging from the hips. It is a straight back swan dive forward that doesnt start midspine but takes the whole back over in a 90 degree movement and then straight down to floor. Similarly some of the side twists are done with a pulled up straight back, turning from the waist. I hope you can picture what I mean from the words.

• By DocLynn
• Reply 3466365 · In reply to 3463482 by Tango02
• October 17, 2012 at 2:54 pm
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Tango02 , Thank you for your post -- I have been doing Yoga 1:30 three times a week doing all poses shown. My Dexa scores still have me at 81 having Osteoporosis compared to a 30 year old population . The good news is I had a really bad fall many stitches and bruises -- no broken bones. I'm a believer. Namaste' Lynn

• By roseHI
• Reply 3467428
• October 17, 2012 at 10:25 pm
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I've been taking yoga since 2004 and started pilates classes this year. It's so important to find an instructor who explains, demonstrates and gives corrections. The last is the single most important factor in making progress in your practice. It doesn't have to cost a lot of money - I tak classes at the local Y.

• By emilyr
• Reply 3468252 · In reply to 3467428 by roseHI
• October 18, 2012 at 8:58 am
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Thanks to all for the helpful suggestions and information! I will definitely look at the online info on this site and try to incorporate the ideas in my daily exercise routines. As an aside.....does anyone follow the Sara Meeks 'Walk Tall' advice? I'm wondering if the yoga 'Corpse Pose' that Dr Fishman's program ends with provides similar benefits to Sara's 'Decompression' exercise?

• By roseHI
• Reply 3469742 · In reply to 3464194 by chalk
• October 18, 2012 at 6:26 pm
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Just want to add some tips from my yoga instructor that I've found very helpful.

Most people are able to straighten their back OK but forget to keep their head in alignment with their spine - the easiest way to do this is to consciously lengthen the back of your neck - when you do this, your chin will automatically come down (I have to remind myself constantly to do this since I tilt my head up and my chin comes forward).

Then, when you fold forward at the hips (not the waist), maintain the straight line in your back and head - do NOT lead with your forehead because you'll lose the line in your back (watch someone do it that way and their back humps) - instead, push your chest forward and you'll maintain the right alignment - you should only go far as you feel a stretching sensation - if you feel any pain, ease up