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Yoga for osteoporosis: a 30-minute class with the safe swaps built in

A 30-minute yoga class for osteoporosis and osteopenia, with the UK consensus swaps built in: bend from the hips, twist smoothly, strengthen your back and practise balance at a wall. Yoga hasn't been shown to build bone, so this covers the balance and back-strength part of the advice; add strength training and, if it suits you, impact for your bones.

30 minBeginner19 movesA bench or box · A wallBack · Hip flexors · Calves · Quads · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Settle

  1. Seated upper-back lift (sit tall, shoulders back)3 to 5 holds of 3 to 5 s
    Beginner · Back, Shoulders, Neck · 3D demoSit tall near the front of a chair, draw your shoulder blades back and lift your breastboneEasier: Elbows backHarder: Prone Y-T-W raises
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn through your nose for about 4, out for about 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Warm up

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoNext to a counter or the back of a chairEasier: Seated marchHarder: Standing band hip flexion
  2. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoArms float up as you breathe in and down on a longer out-breathHarder: Slow breathing (6 breaths a minute)
  3. Thoracic rotation5 each side, 5 s holds
    Beginner · 3D demoArms crossed, hips facing forward; turn smoothly and only as far as is comfortable. With a high fracture risk, keep the turn smallEasier: Side-lying open bookHarder: World's greatest stretch

Stand strong

  1. Mountain pose (Tadasana)5 to 10 slow breaths
    Beginner · Calves, Back, Abs · 3D demoWeight even on both feet; let the crown of your head riseHarder: Tree pose (Vrksasana)
  2. Hip hinge fold5 slow folds, 3 breaths at the bottom
    Beginner · 3D demoSoft knees, hands sliding down your thighs, back long. Stop when your back starts to roundHarder: Seated forward fold (Paschimottanasana)
  3. Chair pose (Utkatasana)3 holds of 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoSit back as if onto a tall stool, chest liftedHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoFront knee over your second toeEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. High lunge (crescent lunge, Ashta Chandrasana)5 breaths each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoHands on your hips; lower the back knee onto a cushion if you wobbleEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)

Balance at the wall

  1. Tree pose (Vrksasana)3 to 5 breaths each side, twice
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on the wall; foot on your ankle or calf, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  2. Tandem stance and heel-to-toe walk30 s each way round, then 10 steps
    Beginner · Calves, Hip abductors · 3D demoFingertips on the counter, then offEasier: Semi-tandem stanceHarder: Single-leg stand
  3. Sit to stand from a chair8 to 10 slow stands
    Beginner · Quads, Glutes, Hamstrings · 3D demoA firm chair with its back against a wall; arms crossed if you canEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat

Back strength on the floor

  1. Cat-cow5 or 6 slow rounds
    Beginner · Back, Abs · 3D demoKeep the rounding smallHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Bird dog, one limb at a time5 each arm and leg, holding 3 to 5 s
    Beginner · Abs, Back, Glutes · 3D demoReach long rather than highEasier: Side-lying tummy draw-inHarder: Bird dog
  3. Low cobra (Bhujangasana)5 lifts, held 3 to 5 s
    Beginner · Back, Chest, Shoulders · 3D demoLift with your back, not your arms; forehead on your hands between liftsEasier: Sphinx pose (Salamba Bhujangasana)Harder: Cobra pose (Bhujangasana)
  4. Locust pose (Salabhasana)3 to 5 lifts, held 3 to 5 s
    Beginner · Back, Glutes, Hamstrings · 3D demoArms by your sides, neck long, eyes downEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  5. Pelvic tilt into bridge6 to 8 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoLift only part of the way, not up to your shouldersHarder: Glute bridge

Rest

  1. Corpse pose (Savasana)5 min
    Beginner · 3D demoKnees on a cushion. To get up, roll onto your side and push up with your arms

Tips

  • Do it 2 or 3 times a week. It covers the balance and back-strength part of the UK advice; for your bones, add strength training on 2 or 3 days and, if it suits you, about 50 impacts such as heel drops on most days, as in the bone-strengthening workout.
  • Yoga hasn't been shown to build bone, and it doesn't replace bone medicine.
  • In other classes, bend from your hips with a long back, leave out deep forward folds, plough and shoulder stand, and keep twists smooth and comfortable.
  • If you've been told your fracture risk is high, or you've had a spinal fracture, keep twists and side bends small and don't hold them at the end of their range; a gentle twist lying on your back is Osteoporosis Canada's alternative to a seated twist. See a physiotherapist first if a fracture still hurts.
  • If you leak when you cough or jump, start pelvic floor exercises first.
  • Sudden new back pain after a bend, lift, cough or minor fall, or new height loss, needs a GP: it can be a sign of a spinal fracture.
  • Stop if you feel sick, dizzy, very short of breath, clammy, tight in the chest or any pain. Call 999 (911 in the US) for chest pain that spreads, or after a fall with a possible injury to your head, neck, back or hip, or if you can't get up.
  • Yoga improves balance, but it hasn't been shown to prevent falls: if falls are a worry, add balance-challenging exercise 3 times a week.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for osteoporosis: a 30-minute class with the safe swaps built in take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 12 of its 19 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.