Is Yoga Enough to Build Strong Bones?

A recent AARP article claims that 5 yoga poses are especially effective at combatting bone loss in older adults.

When I first read the title of this article my spidey sense started to tingle.

Don’t get me wrong, I love yoga! I teach a weekly yoga class on Mondays at 6 pm P.T. focused on stretching, gentle strength exercises, balance, and mobility. It’s a great start to your week and the benefits can include:

  • stress reduction
  • improved sleep
  • improved balance
  • decreased muscular tightness
  • building community

One claim I don’t make about this class is that it will build stronger bones.

While these 5 poses, Warrior II, Tree Pose, Twisted Triangle, Standing Twist, and Hand to Foot, are weight-bearing exercises, is this enough (good) stress for your body to create new bone material?

The AARP article cites this study by Loren Fishman, M.D. medical director of Manhattan Physical Medicine and Rehabilitation in New York who claims “unlike running, biking, even weight training, a yoga pose involves holding sustained pressure on the skeletal system”. From 2005 to 2015 Dr Fishman studied 741 people who were already practicing yoga. Their average age was 68, and 83% had lower-than-normal bone density. They submitted DEXA scans of their hips and spines. They were given DVD’s with descriptions of the yoga poses and asked to log their yoga activity online.

Out of the original 741 participants, 227 practiced the routine at least every other day for two years, and 202 of those were women. The DEXA scans they submitted at the end of the study showed increased bone density in the spine and hip. None of the participants reported bone fractures or other injuries caused by doing yoga.

The study, published in 2015 in Topics in Geriatric Rehabilitation, does not provide conclusive evidence that yoga builds stronger bones.

Less than one-third of the study’s participants adhered to the yoga routine by practicing the poses at least every other day throughout the study, and just 43 submitted complete actual DEXA reports at the beginning and end of the study. “It gives one a reason to be cautiously optimistic, but a more complete study should be done,” says Dr. Marian Hannan, professor of medicine at Harvard Medical School.

So what’s the best possible outcome of this article?

Anything that gets people moving is a net positive!

If you’re not currently exercising, yoga is generally safe way to start.

While these 5 yoga poses may not help build stronger bones, they can improve your balance, lessening the chance of a fall (and the possibility of breaking a bone).

What’s my beef with this article?

It’s not enough.

Say you’re already doing yoga, and are familiar with these exercises, you keep doing them thinking that this exercise modality alone (and these 5 poses) will strengthen your bones.

You do not do any additional strength exercises that have been proven to build stronger bones.

By not educating people on how to properly build bone tissue we’re doing the public a disservice.

What do I recommend?

Do yoga! Stretch, work on your balance and flexibility, calm your mind. Keep up the good work!

And dedicate two days a week to strength training, specifically the exercises outlined in the LIFTMOR study. If you need help getting started give me a call.

Keep your eyes peeled here for my next article about menopause and bone density coming soon…

Anne McCranie is a Vancouver, Washington based personal trainer and licensed massage therapist. She is currently accepting new clients for both in person and zoom sessions.

Pajama Yoga 6 pm January 2, 2023

Help us kick off our first class of the new year from the comfort of your own home in your jammies!

Join us Monday January 2nd at 6 pm on Zoom for an hour of stretching and mobility work. You are welcome to wear your p.j.’s (or other comfy clothes) and tune in with your video on or off.

Please email me for the zoom code.

Anne@FluidPortland.com

“Anne saved my life!” How I got unstuck out in the middle of nowhere.

“Anne, you saved my life!” This was the first thing one of my clients said at the start or our Monday 6 pm yoga class.

He told a story about being out in the middle of nowhere, falling and not being able to get up. I believe his exact words were, “I’m screwed.” He then remembered some of the ways we have practiced going from the floor to standing, and was able to regain his composure, and figure out how to stand up (and not be bear food).

I know the old commercials where the little old lady says “I’ve fallen and I cant get up” were funny, but seriously, unless you have fallen and not been able to get up off the floor, you may not realize how terrifying this is, especially if you are alone.

My client is active, he loves to be outdoors, fishing and golfing. He’s been coming to our yoga class for several years. Occasionally his low back flares up and he does a few one-on-ones with me. He sees the value in strengthening, stretching, and mobilizing his spine, as this helps him stay out of pain, and allows him to do the things he loves.

After class I asked him if I could write a post about his story and he sent this email along with some photos from his trip:

“Hey Anne; A little story about my fall fishing trip:

My favorite fly fishing spot is the Firehole River in Yellowstone National Park.

This September I was fishing on kind of marshy, soft and mucky ground. Standing half in the water and half on the land tying on a new fly I lost footing and fell onto the bank. Initially on my back and side I could not get up, and after a number of minutes felt I might be screwed. Then a vision crossed my mind of Anne demonstrating a yoga standing move, butt in the air walking one’s hands towards ones feet. I managed to get on all fours, walked my hands backward and I stood upright.

Funny how things intersect and of course Anne is a hero.”

If you struggle with your balance or mobility, or feel you’re no longer able to do the things you used to do, our Monday yoga class is for you! We start with mobility work, incorporate a few standing strength and balance exercises, then the last half of the class is devoted to stretching. This is a great stress reducer, and a fantastic start to your week.

Still not sure if this is for you? Reach out to me and I’ll send you the code to try your first class for free.

xoxo

Anne

(503) 705-4762