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.
In the two years before starting yoga, patients lost bone mineral density in spine, hip and femur (left oval), but after two years of yoga, they gained in all three categories (right oval).
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 have now begun a second “dose – response” study, matching how often and how vigorously one does the yoga with the amount their bones are 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 Skyping with any of the teachers. The teachers are listed by state. Only the senior teachers whose names appear in bold are able to teach certifying courses for other teachers, but every teacher listed can teach the osteoporosis protocol to students.
At the bottom of the chart, 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. We use the name ‘Registered’ to group them. Their names will be added to the certified teachers’ list the moment their fifth year of teaching is completed.
1. When does the study start and end?
The study has begun and we are taking rolling admission without known closing date.
2. What is required of me to be in the study?
Two DEXA Scans:
- One DEXA scan done within six months of starting the study.
- One or more DEXA scans before that. Usually that means two years earlier, but sometimes it is only one year, and sometimes it is three or four or more years.
Completed Form: http://sciatica.org/?page_id=940
Setup to meet with certified teacher bi-monthly: The state-by-state listing can be found at:
Track progress online. If not provided, email firstname.lastname@example.org
3. Do I need to work with a certified teacher 30 min bi-weekly or 60 min? What is the cost?
You can work with a teacher for 30 min or 60min. Yes, please find a list of certified teachers here. You are required to meet with them bi-monthly in person or
via Skype. Costs vary per teacher. Please contact the teacher directly to learn about rates.
4. Why must participants pay for the sessions in a study?
This is an unfunded study. The certified therapists should be paid for their work. You and the certified therapist can arrange this as you both agree. You will be getting teaching that is of proven value. If you arrange to have several people in the group, costs will go down accordingly.
5. When does the study officially begin for me? Does it start after my first session with the certified teacher?
6. Do I need both DEXA scans and labs to join the study?
Not necessarily , you do need a DEXA scan from the past 6 months, and another one from earlier in your life, and if you have either osteopenia or osteoporosis, you need the blood and urine tests. If you do not have either osteopenia or osteoporosis, you do not need the blood or urine tests. If any of the tests are abnormal, then you must see the appropriate specialist(s) and correct the value(s) before entering the study. In any event, you need to have a DEXA scan again after 24 months of practicing the Yoga for Osteoporosis poses daily.
Here is the state-by-state list of certified teachers:
Senior Teachers Certified in Osteoporosis and Low Back Pain
First Name Last Name Email Phone Website City State
Cathy Lilly email@example.com 212.877.9415 New York NY
Ellen Saltonstall ellensaltonstall.com 212.727.7288 http:\\www.ellensaltonstall.com New York NY
Terry Schaff firstname.lastname@example.org 845.235.6334 www.schaffyogatherapy.com New York NY
Cara Sekuler email@example.com New York NY
Caryna Wong firstname.lastname@example.org 646.236.1082 New York NY
Loren Fishman MD Loren@sciatica.org 212.472.0077 www.Sciatica.org New York NY
Betty Aten email@example.com www.4thstreetyoga.com Berkeley CA
Shari Ser Cloudgate@sbcglobal.net Berkeley CA
Margie Cohea firstname.lastname@example.org El Cerrito CA
Susan Kjesbo email@example.com www.susankjesbo.com Laguna Niguel CA
Nicole Byrne firstname.lastname@example.org Millbrae CA
Ann Knighton Innes email@example.com Alameda CA
Janie Falk Janie@NapaValleyYoga.NET Napa/LaHaina CA/HI
Sarah Harvey Sarah.firstname.lastname@example.org Oakland CA
Dana Davis email@example.com Sonoma CA
Debi Robinson firstname.lastname@example.org Rolling Hills Estates CA
Amelia Chang Viacolusa2001@yahoo.com San Diego CA
Andra Denslow email@example.com Sierra Madre CA
Kate Mitcheom Heartbasedmindfulness@gmail.com Brandford CA
Karen Cryer Karencryer3@gmail.com Los Angeles CA
Carol Mermey firstname.lastname@example.org Washington DC
Ellyn Hutton ellynh@rcn Branford CT
Marion Robinson Marionrobinkson1961@gmail.com Miami FL
Suzanne Joyce email@example.com Naples FL
Barbara Anton firstname.lastname@example.org St. Petersburg FL
Betsey Wilson email@example.com Columbus GA
Mayuri Mulji firstname.lastname@example.org Duluth GA
Elizabeth Yates email@example.com Conyers GA
Janie Falk janie@Napavalleyyoga.net LaHaina HI
Michelle Soyer firstname.lastname@example.org Johnston IA
Sarah Westbrook email@example.com Evanston IL
Debbie Belkin firstname.lastname@example.org Northbrook IL
Beverlee Burke Yoginibb@yahoo.com Dekalb IL
Gail Randel Grace.email@example.com Wilmette IL
Becky Paulin-Liston firstname.lastname@example.org Evanston IL
Rakel Arditi email@example.com Tel Aviv Israel
Sharon Friedman firstname.lastname@example.org Leawood KS
Kelly Hass Haaskelly@yahoo.com New Orleans LA
Megan Bowles email@example.com Bethesda MD
Deborah Boggs firstname.lastname@example.org Ashton MD
Missy Wheeler email@example.com Catonsville MD
Bonnie Cassels firstname.lastname@example.org Laurel MD
Donna Phillips Donnaphillips@yahoo.com Greenboro NC
Mona Flynn email@example.com Greenboro NC
Debbie Helfeld firstname.lastname@example.org Silver Springs MD
Sheree Mullen Sher_yogini@hotmail.com Silver Springs MD
Carol Mermey email@example.com Takoma Park MD
Helen Theodosiou firstname.lastname@example.org Boston MA
Linda Brunelle, MPH email@example.com Hadley MA
Bhavani Nelson firstname.lastname@example.org Lennox MA
Jackie Kerstner email@example.com Malden MA
Liz Hawkinson firstname.lastname@example.org St. Peter MN
Julia Hough email@example.com Weehawken NJ
Harriet Harris Harriet@culturalencounters.com Santa Fe NM
Patti Zolnick firstname.lastname@example.org Santa Fe NM
Gabriella Barnstone Gabriella@homeyoganewyork.com New York NY
Louise Fecher Louise@yogabright.com Tuckahoe NY
Alice Hogan email@example.com New York NY
Barbara Kaminski firstname.lastname@example.org Brooklyn NY
Sarah Knox email@example.com Hastings-on-Hudson NY
Carol Potts firstname.lastname@example.org Endwell NY
Annette Divyi email@example.com Norway NY
Suganthi Giridharan firstname.lastname@example.org Mason OH
Ava Koren email@example.com Cincinnati OH
Linda Jaeger LJGRALG@aol.com Tulsa OK
Terrie Powers firstname.lastname@example.org Portland OR
Jeanne Rozanski, PT email@example.com Havertown PA
Janne Roehm Janne@shri1life.com http://www.shri1life.com Middletown RI
Mei Lan Yee Meilan72@singnet.com.sg Singapore
Ava Koren firstname.lastname@example.org Johns Island SC
Lucinda Santos email@example.com Geneva Switzerland
Crystal Gray firstname.lastname@example.org Johnson City TN
Becky Klett email@example.com Denton TX
Margie Terrell firstname.lastname@example.org Lucas TX
Harriet Last email@example.com San Antonio TX
Susan Turnage, RN firstname.lastname@example.org Lanexa VA
Sandra Reid email@example.com Alexandria VA
Karen Buckner firstname.lastname@example.org Bellingham WA
Joanne Lee Joanne@naturalcoach.com Olympia WA
Christy Fisher email@example.com Seattle WA
Randy Boyd firstname.lastname@example.org Edmond WV
Kathleen Davis email@example.com Appleton WI
Laura Rooney firstname.lastname@example.org Milwaukee WI
Back Pain Certified
Pamela O’Brien email@example.com Appleton WI
Gabriella Barnstone Gabriella@homeyoganewyork.com New York NY
Elizabeth Dalton firstname.lastname@example.org New York NY
Valerie Grunther email@example.com New York NY
Registered Osteoporosis Teachers
Linda Ellis firstname.lastname@example.org Birmingham AL
Vivienne Schwarcz email@example.com Victoria Australia
Barbara Wood firstname.lastname@example.org Glenndale CA
Anna Davis email@example.com Riverbank CA
Maggie Kampny firstname.lastname@example.org Gainesville FL
Kathryn Gelb Yogigrandma2580@gmail.com 973.462.8904 Orlando FL
Johanna Sherlin Jsherlin123@gmail.com San Rafael CA
Tammy Ray email@example.com Louisville KY
Janet Henning JanetKhenning@yahoo.com 989.621.1606 Mount Please MI
Sue Simring sksimring@gmailcom Tenafly NJ/St. Barts
Kirith Chandrasekar firstname.lastname@example.org 972.523.9124 Mason OH
Sue Ehrensberger email@example.com Dayton OH
Patti Hamilton firstname.lastname@example.org 614.314.1630 Columbus OH
Diane Thompson email@example.com Portland OR