Earlier this year, I received news that many of us quietly worry about: my bone density scan (DEXA) showed a shift from osteopenia to full osteoporosis. The numbers weren’t severe, but the diagnosis still hit home.
As someone who teaches yoga and prefers holistic approaches to wellness, I had questions. Could I still practice and teach safely? Would I need medication? What else could I do to protect and possibly rebuild my bone health?
Here's what I learned—from my doctor, my own experience, and the powerful practice of yoga.
🧘♀️ Can You Practice Yoga with Osteoporosis?
Yes, absolutely.
According to my doctor, Dr. Colleen Watkins at WVU Medicine, yoga is one of the best things you can do if you have osteoporosis. It’s a low-impact exercise that helps:
Improve balance (reducing the risk of falls)
Strengthen core muscles
Support better posture and body awareness
This aligns with research from Dr. Loren Fishman, a physician and yoga teacher, whose 10-year study showed that yoga can increase bone density in people with osteoporosis and osteopenia without causing injury.
⚠️ What About Spinal Flexion (Forward Folds)?
I’ve long heard (and repeated) the warning: “Don’t round your spine in forward folds if you have osteoporosis.” So I asked Dr. Watkins directly.
Her answer: “If it feels good, do it.”
The real danger comes when:
You're lifting something heavy with a rounded spine
You experience sudden strain, like a violent cough while folded forward
But gentle forward folds in yoga? They're usually safe if:
You move mindfully
Avoid force (no pulling or pushing)
Listen to your body
🌿 My Holistic Approach to Supplements
I’ve always leaned toward natural supplements—high-quality calcium, vitamin D with K2, and Ayurvedic herbs. But Dr. Watkins gave me some surprising news:
“The $30 bottle from the health store works no better than the $5 bottle from the dollar store.”
After checking my bloodwork, she told me I didn’t need the expensive calcium or vitamin D supplements. So if you’re supplementing, know that basic formulations can be just as effective.
✅ Tip: Check with your provider about your actual nutrient levels before spending on supplements.
💊 The Medication Decision
Despite my natural leanings, we discussed Fosamax (alendronate), a once-weekly prescription medication to slow bone loss and possibly rebuild density.
When I asked, “What are the chances my bones will continue to deteriorate without it?”
Dr. Watkins didn’t hesitate: “100%.”
That clarity—and her thorough explanation of side effects—gave me confidence to start the medication.
🧘♀️ Safe Yoga Poses for Osteoporosis
If you're living with osteoporosis, here are some safe, effective poses that build strength and improve balance:
Mountain Pose (Tadasana) improves posture awareness and alignment
Tree Pose (Vrikshasana) improves balance and builds leg strength
Chair Pose (Utkatasana) builds leg and back strength
Bridge Pose (Setu Bandhasana) strengthens glutes and the muscles that support spine
Warrior II (Virabhadrasana II) improves hip strength and confidence
Savasana with Bolster provides deep relaxation and gentle spinal decompression
💬 Inspiration from a Student
One of my students, Louise Morgan, (who is also a yoga teacher) was a guiding light. She began medication, stayed active in yoga (with some thoughtful modifications), and added more walking and hiking to her life. Her reward?
She improved from osteoporosis to osteopenia!
Louise, thank you for sharing your path—and reminding us that progress is possible.
🩺 Final Thoughts
I’m lucky to have a team of supportive doctors who listen, explain, and collaborate. If you're not getting what you need from your healthcare providers, keep looking. There are compassionate, knowledgeable professionals out there who will take your goals seriously. In case you’re wondering: Lisa Flower is my PCP, and I see my chiropractor, Jimmy Leonette, once a month for maintenance so I can keep doing what I love!
If you're facing osteoporosis—or want to prevent it—don’t stop moving. Stay active. Stay curious. And let your yoga practice be a tool for healing and strength!