Yoga for Bone Health

“Every second of every day, an older adult (age 65+) suffers a fall in the U.S.—making falls the leading cause of injury and injury death in this age group.  But falls are preventable and do not have to be an inevitable part of aging,” according to the Center for Disease Control and Prevention, 

Bone density is only one part of your bone health picture.  Bone density accounts for only about 30-50% of your fracture risk.  Fractures can occur at all bone densities.  Your fall risk is not higher if you have Osteoporosis.  Osteoporosis does not exist in isolation. It is part of a larger group of age related changes such as loss of:

  • Bone mass
  • Muscle mass 
  • Elasticity of the tissues including the heart & lungs
  • Balance & coordination
  • Reaction time and force output
  • Flexibility & range of motion
  • Degenerative disc disease
  • Changes to eyesight & hearing
  • Postural changes – Hyperkyphotic posture itself may be an important risk factor for future fractures independent of low bone mineral density or fracture history

What other factors can increase your risk of falls?

  • Age, gender, race
  • BMI (body mass index)
  • Medical conditions
  • Medicines
  • Lifestyle (such as tobacco & alcohol use)
  • Fracture history
  • Family history

Why does balancing become more difficult with age?

  • Changes to the inner ear
  • Infections
  • Blood pressure medications, anti anxiety meds
  • Circulatory problems
  • Lower activity levels which results in poor body awareness

What is balance?  The ability to stay upright, and/or in control of bodies movements. How does this differ from coordination? Coordination is the ability to move two or more body parts with control.

3 Essential Elements for Balance:

  1. Ocular – vision/eyesight –
    • Depth perception – the ability to see in 3 dimensions, and to judge how far away an object is. 
    • Contrast perception – distinguish degrees between light and dark, helpful when navigating uneven surfaces
  2. Vestibular –  Balance organs of your inner ear (five on each side).  Vestibular nerves transmit information to the brain stem and other parts of the central nervous system.  This works with visual inputs and inputs from the muscles and joints in your legs and spine. These inputs unite in the balance center of the brain to give you a sense of balance. The vestibular system is especially sensitive in children, and reacts more slowly to movements as we grow older.
  3. Proprioception – sense that lets us perceive the location, movement and actions of  our body parts. Sensory receptors are located on your skin, joints, and muscles. When we move, our brain senses the effort, force, and heaviness of our actions and positions and responds accordingly.  Maintaining an upright stance on one or two feet requires constant communication between the sensory signals from the feet, legs and spine to the brain. These muscle signals are sent to the brain and then back down to make adjustments in your body that will keep you upright and stable in a variety of activities.
    • Examples of proprioception include being able to walk or kick without looking at your feet or being able to touch your nose with your eyes closed.  

What can you do to prevent falls?  

  • Get regular checkups – eye exam, hearing checks, feet (right shoes & fit), height check (abrupt change of 1” or more in 1 year)
  • Walk regularly
  • Add weight bearing and strength training exercises
  • Stop multitasking while walking
  • Remove trip hazards from your surroundings
  • Use nightlights at home
  • Check medications with your physician

The Benefits of Yoga for Your Bone Health – 

  • Learn to load the body safely
  • Improve posture and body mechanics
  • Strengthen legs, hips, abdominals, and upper body
  • Mobilize feet and ankles
  • Increase balance & coordination
  • Build confidence, self acceptance and empowerment

YOGA FOR BONE HEALTH 4 Week Online Series

COMING January 2024

Registration Opens – December 1st

Cost – $125 or register by 12/15/2023 for early bird pricing – $100

Yoga for Bone Health is adaptable for all abilities and ages. It can improve your balance, body awareness and movement skills which can reduce your risk of falling. Develop healthy feelings of physical strength, self-care and independence. 


Week 1 – Body Awareness – Feet & Ankles, Legs & Gluteals
Week 2 – Core of Balance & Strength – Hips, Pelvis, Low Back
Week 3 – Strengthening the Upper Back – Rib cage, Shoulders, Chest
Week 4 – Maintaining Healthy Bones – Head & Neck


This a mat and chair based practice which will include yoga postures, breathing exercises, and guided visualization/relaxation techniques.