Bones are weakened to the breaking point by hereditary, hormonal, metabolic and nutritional factors. Exercise plays an inestimably large part in our bones’ strength and even their shape. Although they are sometimes necessary, the medications have serious side-effects. We recommend our yoga program, that can be done safely by even quite debilitated people. The peer-review published results of 741 patients followed over a 10 year period show that it improves bone mineral density in every-two-year follow-up studies.
The 12-minute DVD that now has been proven successful in our trial presents each of the 12 poses for 30 seconds, with instruction. We asked people to also obtain spine and hip X-rays before beginning the study, and after two years doing the yoga. Not everyone did, but in more than 100,000 hours of people doing the DVD, 83% with osteoporosis, there are no detected or reported fractures to date. This program is effective in people of all ages, with or without osteopenia or osteoporosis.
The study showed significant improvement in bone mineral density in the spine and femur. In 2 out of three measures, the hip was also significantly strengthened. Here are the graphical representations of the improvements on two of the three statistical measures:
Many of these poses are excerpted from our books, Yoga for Arthritis, WW Norton 2008, andYoga for Osteoporosis W.W. Norton, Published 2009. Many of the poses and adaptations here reflect the work of B.K.S. Iyengar and John Friend. They would not be here but for the generous and creative work of co-author Ellen Saltonstall, and the yogi-models Sally Hess, Nikki Marshall, and Eric Small.
I thank Ellen Saltonstall, RYT a certified Anusara Yoga instructor, for her consultation on this project, and her permission to use selected photos and instructions from our co-authored books, Yoga for Arthritis and Yoga for Osteoporosis. Ellen has been teaching yoga for over 20 years, with a specialty in therapeutics. She teaches and trains other teachers in New York City as well as nationally and internationally.
We compared the change in bone mineral density measured in the two years prior to beginning the yoga on the DVD with the same change in the two years after beginning the DVD. Note that the average values prior to starting the study were all negative, and the average values after two years of yoga were all positive. The DVD may be purchased through PayPal on the home page of this website.
The content of the DVD is streaming at
Detailed comparison: Before starting yoga (dark grey) vs. after two years practicing the 12-minute DVD daily(light grey):
The study shows that the yoga in the DVD, done daily for two years, actually builds bone significantly in the spine and the femur, the two most frequent sites of fracture. We are now beginning a second “dose – response” study, matching how often and how vigorously one does the yoga with the amount their bones have strengthened. In this study people will go to a yoga teacher certified in our method at least once each two weeks to grade the quantity and quality of their yoga. After two years we will again compare the amount and quality of yoga with the gains in bone mineral density. We are conducting additional trainings this year, but at present if none of the certified teachers are accessible to you, the study is also feasible through Skype. The teachers are listed by state.
Below the list of certified teachers are teachers who have taken the course, passed the tests, but do not have five years of teaching experience at this point. Their names will be added to the certified teachers’ list the moment their fifth year of teaching is completed.
Certified in Osteoporosis and Low Back Pain
|First Name||Last Name||Phone||Website||City||State|
|Loren||Fishman, MDemail@example.com||(212) 472-0077||sciatica.org||New York||NY|
|Debi||Robinsonfirstname.lastname@example.orgemail@example.com||Rolling Hills Estates||CA|
|Jeanne||Rozanski, PT, MHAfirstname.lastname@example.org||Havertown||PA|
Back Pain Certified
Registered Osteoporosis Teachers