Osteoporosis is sometimes called the “silent disease.” Unless you are routinely screened for it after “a certain age,” you may not know you have it until you break a bone. And sometimes you don’t even know when a vertebra in your thoracic spine has fractured. All of a sudden you are having back pain, and when the fracture happens in the thoracic spine, you begin to round through your mid and upper back and start slumping forward like the proverbial little old lady or man.
Are we destined to have dry, brittle bones as we age? If left unintended, that is exactly what will happen to many of us. Is there anything other than taking shots or medications with very scary side effects that will prevent or even reverse the effects of osteoporosis? Thank goodness, the answer is “Yes”! However, before I tell you what holistic practice can help re-build your bones, I do need to say there are times that those medications are necessary and only you and your doctor can determine if that is the best approach for you to take. But all of the current meds for osteoporosis have a life-span, and at some point you have to stop taking them and when that time comes there is frequently a precipitous drop in bone density. So what can you do instead? The answer is … yoga for osteoporosis!
Dr. Loren Fishman, MD is Medical Director of Manhattan Physical Medicine and Rehabilitation in New York City. In 1972, even before Dr. Fishman attended medical school, he began studying yoga with BKS Iyengar in India. After he became a medical doctor he began incorporating yoga into patient care and treatment. In 2005 through 2015 Dr. Fishman began studying the effects of 12 yoga poses on people who were diagnosed with osteopenia or osteoporosis. DEXA scans were taken prior to and at the conclusion of this 10-year study. Of the 741 participants, 227 were compliant with practicing the 12 poses for 1 minute each either daily or every-other day during this period. The results showed that most participants had significant improvement in the bone mineral density of their spine, hips and femurs. (For more information, see Dr. Fishman’s website: https://sciatica.org/?page_id=70.)
In September of 2021 I studied with Dr. Fishman at the Art of Living in Boone, NC and received his certification to teach “Yoga for Osteoporosis.” (He is shown here with his impressive assistant, Liz Larson. Both kindly gave me permission to use this photo.) Dr. Fishman is an incredibly wise, kind and creative individual who has merged his priceless training under Mr. Iyengar with his extensive medical knowledge. His blend of eastern and western wisdom provides new pathways to healing.
Dr. Fishman’s 12 Yoga Poses for Osteoporosis are mainly focused on strengthening your femur, pelvis and spinal vertebrae, which are the most common bones that fracture and are the areas focused on in DEXA scans. These 12 poses are known as “Series 1.” However, he is also studying 2 other series of 12 poses (“Series 2” and “Series 3”) which add in poses to help build the bones in your wrists (the fourth most common area of fracture) and your ribs (fifth most common area of fracture). If you are interested in studying with Dr. Fishman, participating in his research of yoga for osteoporosis or just learning more, see https://sciatica.org/?page_id=70
Every Monday morning and evening I teach “Yoga for Osteoporosis” online classes. We rotate practicing Series 1, 2 or 3. The goal is that you continue to do 12 poses daily throughout the week to help strengthen bone density. I can also work with you individually in person or online to get started. Beginner and experienced yogis are welcome. All poses have modifications for individual needs. There are beginner, intermediate and advanced versions of each pose. After you have learned the poses, you’ll begin to hold each one for 30+ seconds. Each series only takes about 12 to 15 minutes a day to do. So devoting a short time each day to strengthening your bones is a wonderfully holistic way to make an important change in your body.
Want to learn more holistic ways to build your bones? Join me for my “12 Yoga Poses for Osteoporosis … Plus More!” online workshop on Thursday, October 6th from 5:00 to 7:00pm. For more info, check it out here: https://yogatherapywithkaren.com/events/12-yoga-poses-for-osteoporosis-plus-more
