What is the “best” yoga for bone health?

Yoga is uniquely beneficial to our bones.

Practicing yoga:

    1. Stimulates bone remodeling when we hold poses for at least 30 seconds working with gravity and our own body weight to put directional stresses on the bones and increase muscular needs.
    2. Reduces fracture risk by increasing:
      • Strength
      • Flexibility
      • Proprioception
      • Balance
      • Range of motion
      • Confidence & body awareness
    1. Reduces anxiety and increasing the “rest & digest” state, which helps our bodies absorb the nutrients our bones need, by engaging in steady breathing and stretching the fascia.

But not every style of yoga produces all the benefits for our bones.

For instance, doing physical yoga poses can provide both compressive and tensile stress to the bones, which stimulates bone remodeling.

Restorative yoga, though, does not stimulate bone cells to remodel. It does, however, help immensely with stress relief, which has a positive effect on the health of our bones supporting our body’s absorption of nutrients and hormonal balance.

I was recently asked by a student how to interpret a yoga studio schedule to determine what is the best yoga class to take in order to safely support our bones.

There are so many different styles of yoga: Ashtanga, Iyengar, Bikram, viniyoga, vinyasa, Yin, Kundalini, etc. etc. etc.  Do you know the difference? Do you know what you can expect in a typical class?

When you have osteoporosis or low bone density you need to choose wisely.

But as you look at all the different yoga classes on a yoga studio schedule, it might be a challenge to determine what is the difference between them all, and how to get the benefits you are looking for. 

I’ve put together a guide to help you sort out 16 of the most common styles of yoga you might see on a studio schedule. Get yours below.

And remember anytime you take a class:

  • Trust the messages coming from your own body, and always choose the option that makes the most sense for you & your body.
  • Not sure about the sensations? Listen to the quality of your breath. A steady breath = steady body. Be patient.

Practicing Yoga Takes Practice!

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