Welcome to Episode 5 of the Movement Logic podcast! In this solo episode, Laurel addresses the question of whether or not yoga asana builds bone density, where the belief or claim that it does might have come from, and then concrete, evidenced-based ways to improve bone density, as well as how yoga asana fits into these efforts. Here are specific points discussed:
- Where did the idea that yoga builds bone density come from?
- Why is bone density important and why should we want to build it?
- How do you find out if you have osteoporosis or osteopeonia?
- Who is most at risk of developing osteoporosis?
- How does osteoporosis happen?
- How do bones remodel and become denser, stronger, or more resilient?
- What activities build bone?
- When is the best time to work on building bone?
- What are the obstacles to building bone?
- Shoulder older adults lift heavy weights?
- The LIFTMOR study
- What role does yoga play in the conversation around bone density?
Reference links:
Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss
Sign up here for the Movement Logic Newsletter for course discounts and sales and receive a free mini Pelvic Floor course!
Laura, You covered a lot of ground very articulately! Osteoporosis and low density (not usually referred to as osteopenia anymore, btw) is something I’ve studied, trained in, taught and have been diagnosed with now for at least 10 years. In fact, I am a BoneFit specialist with the Bone Health and Osteoporosis Foundation. I’m just going to make 2 points although I would really love to talk more with you about this topic as a teacher and an “older adult”. . 1. In addition to the benefits of yoga mentioned finally at the end (balance, body awareness) is increased mindfulness and anxiety management. Having taught literally thousands of hours of yoga with osteoporosis myself and to students up to age 80+, (no one has fractured) this is one of many much overlooked benefits. In fact, the idea of holistic yoga (beyond asana), and the ways it can support those with osteoporosis is sadly ignored, typically. 2. The compliance with a strength training program is haphazard at best. As was touched on in the previous podcast on the feet, knowing better isn’t always doing better. To preface this, I practice lifting weights at least 2x per week as well as move mindfully and teach my students to do so. However, fall prevention and spine sparing movements can be easily built into asana practice, as well as building up challenge with resistance bands. I’ve written about this extensively on my website. There are just so many other factors and co-conditions that can increase fracture risk.
respectfully,
Bonnie (again.)