Yoga and osteoporosis

Yoga Discussion General Yoga
#1

Hello all,

This is my first post :slight_smile:

I am a 29 year old female, in overall good health. Except that I suffer from osteoporosis. I was diagnosed about 7 years ago. I am not on any medication for this condition as all the doctors/specialists I have seen have told be that the usual medications given to older women with this conidition are not safe to give to women of child bearing age. I do take calcium and Vitamin D supplements. Since being diagnosed, my bone density hasn’t changed on average (hasn’t gotten better or worse). However, my intial bone density was very poor. I remember intially being told by my doctor that I have the bones of an 85 year old woman. :frowning:

One of the good things that I was told by a specialist is that the studies show that younger people are not at as great a risk as older individuals to develop fractures/breaks of the bones. In other words, though I’m 29 and have poor bone denisty, my risk of fracture should I fall is much less than that of an 85 year old with the same bone density.

Since I was about 22 I’ve frequented the gym 3-4 times per week, concentrating on weight training. After being diagnosed, I took the weight training more seriously (gradually trained to lift heavier weights). In the last 6 years I may have taken the equivalent of 2 years off due to bouts of severe lower back pain and a bout of severe fatigue caused by mononeucleosis when I was 24. I stopped going to the gym this past February as I put my membership on hold while I moved cities temporarily until my new house is ready this Nov 2009.

I’ve been practicing yoga since about June 2008, mostly Astanga style. I currently practice 3-4 times per week in a studio at an intermediate level (ish). I absolutely love it and just can’t seem to get enough!

The reason for my post is that in the newspaper on the weekend I read an article that said that people with osteoporosis should refrain from activities that demand a lot of forward flexion such as pilates and yoga. The reason is to decrease the risk of compression fractures, from what I remember the article saying.

I was a bit alarmed at this because I couldn’t imagine giving up yoga. However I remembered that thought I have poor bone density I was told that I am at no increase risk of fracture due to my age.

I’d like to know if yoga has any influence on bone density and if yoga might even improve my bone density. Are their certain asanas that I should practice more to acheive this? Are there ones I should avoid? I seem to be more flexible than the average person and I just want to make sure that even though I CAN do a certain pose that I’m not causing more harm than good.

Thanks,

Andrea

#2

Hello Andrea,

May I strongly recommend the following article by Charlotte Hamsa Stone: http://www.yogatherapycenter.org/articles/OSTEOPOROSIS%20-%20Hamsa.pdf

Charlotte warns against forward bends, stating that these should be avoided or at the very least modified for people with osteoporosis. There are more cautions as well. It’s a long paper, skip to pages 27 - 29 if you are in a hurry. There are a few nice references at the end too.

#3

Willem,

Thanks, that’s a great link! I just skimmed through it but will print it out and review it in detail later. I think I should try to find a yoga therapist in my area.

#4

Andrea,

I’ve posted some links on your thread about shoulder impingement regarding yoga therapists. With this condition, just like anything, doing yoga in alignment vs. misaligned can be the difference between improving your health and taking unnecessary risk. It’s great that you’re looking into what postures may hold more risk than others so you can use discernment in your practice.

Find a skilled teacher to work with, even if you have to think about doing something long distance (the internet can help with that!) :slight_smile:

As far as osteoporosis goes, my mom finds yoga especially helpful for hers as it increases circulation, helps her stay strong (in addition to weight training), and brings more balance in all ways. Using the strength of your muscles to support the bones is important, as is the integration of alignment.

Also, do you eat meat or dairy? The research I’ve seen since starting to look into this shows that animal protein, because of its acidic nature, actually causes the body to draw calcium out of the bones as it processes these foods. I would consider dark leafy greens and other plant based sources of calcium, in addition to a high quality supplement, very important. To get lots of green leafy veggies in a tasty form, try green smoothies. Some recipes are on my blog if this is new to you and you’re interested.

Peace,

Katrina

#5

hi there!

i cant offer any information re yoga but i have read alot of info on osteoporosis and how meat and dairy can leach the calcium from your bones as mentioned above. I know that most allopathic doctors actually suggest consuming dairy rather that avoiding it… i think there are some interesting case studies available for download on the College of Natural Nutrition website. (Natnut Uk):lol:

#6

I have been a vegetarian for 14 years, and a vegan for the first 10. In the last 4 years I haven’t re-introduced dairy per say. I NEVER drink dairy milk. The only dairy product I sometimes consume, maybe once every one to two months is a piece of cheese and mainly because I get curious to be reminded how it tastes :slight_smile: Though I never buy dairy products myself or dairy contianing items from a menu, I couldn’t say I’m still a vegan because I do sneak the occasional piece of cheese. I’m thinking of re-introducing cheese on a regular basis because to tell the truth I miss eating cheese!

I have seen a naturopath before who has mentioned the importance of eating alkalanizing foods. Though this was about a year ago. I have intentions to go see her again soon to further discuss ways to eat more alkalinizing foods. I’m just afraid that with my diet limited already, she’d recommend that I omit even more things. Other than that, I’d like to discuss making sure I am eating the right combinations of foods to ensure I’m consuming complete proteins. I must admit that over the years I have lost interest in paying attention to food combining (i…e eating rice WITH beans to ensure a complete protein).

#7

There are so many differing views on nutrition. Using common sense and your intuition I think is the best way to figure out what is right for you. Eating vegan, as long as a variety of foods are used and you know you’re getting ample nutrition, I wouldn’t worry as much about what others say is ‘proper’ food combining so long as your body says it’s okay.

Also, I don’t know if you eat lots of sprouts, but that is one of my favorite foods! So much goodness, so cheap, so easy to do yourself. :slight_smile:

#8

Hello Andrea,

I wish I had this information before responding to your post on shoulder impingement. I am curious why you thought it was not relevant to include as part of your overall health picture when making that post?

You’ve raised two therapeutic issues. After ten years of teaching, 2,000 hours of training, an apprenticeship with my teacher, my own teaching, and assisting with several workshops all over the country (and others) I am convinced that these sorts of issues should really be taken up in-person with a therapeutically trained yoga teacher. This, of course, presumes that the person wants to continue a healthy practice and work synergistically with Yoga to support their body’s own healing mechanisms.

As a yoga teacher I believe in the immense power of the human mind (to move in any direction it focuses on) and therefore I’m incredibly selective in what I tell students. I do not place any thought that might become a self-fulfilling one.

Osteoporosis can be very tricky to work with. And in some cases it needs to be managed differently on Wednesday than it was on Monday. Add to that the fact that no one thing works for every body and no two people are identical and we are thus in a position where one answer will simply not do.

Generally speaking, bone density is increased via weight-bearing. Therefore a certain asana practice will be very helpful to those with that condition. Other asana practices will not be at all helpful and a couple will be downright detrimental. And this is not at all for me to determine. It is for each person to discover on their path on their own.

Additionally, in the approach of Purna Yoga™ - the yoga in which I train, practice, and teach - healing is effectively approached when dealing with the emotions, diet/lifestyle, and asana/pranayama. Again, these things have efficacy when imparted directly from teacher to student.

gordon

#9

… in some cases it needs to be managed differently on Wednesday than it was on Monday. Add to that the fact that no one thing works for every body and no two people are identical and we are thus in a position where one answer will simply not do… …It is for each person to discover on their path on their own.

This is great, Gordon, in that it totally honors the uniqueness of each person and each moment. I also think it is important to give a full picture when describing an injury, as everything is connected.

I do think there are some universal principles that can be applied, thus the word “Universal”. The spaciousness of mind and heart, for example, that can allow for unfolding the path in an easier and flowing fashion.

Past those things that benefit in a broad spectrum way, specifics of technique and approach are best found personally through a skilled practitioner, as we have discussed.

#10

[QUOTE=InnerAthlete;23707]Hello Andrea,

I wish I had this information before responding to your post on shoulder impingement. I am curious why you thought it was not relevant to include as part of your overall health picture when making that post?

You’ve raised two therapeutic issues. After ten years of teaching, 2,000 hours of training, an apprenticeship with my teacher, my own teaching, and assisting with several workshops all over the country (and others) I am convinced that these sorts of issues should really be taken up in-person with a therapeutically trained yoga teacher. This, of course, presumes that the person wants to continue a healthy practice and work synergistically with Yoga to support their body’s own healing mechanisms.

As a yoga teacher I believe in the immense power of the human mind (to move in any direction it focuses on) and therefore I’m incredibly selective in what I tell students. I do not place any thought that might become a self-fulfilling one.

Osteoporosis can be very tricky to work with. And in some cases it needs to be managed differently on Wednesday than it was on Monday. Add to that the fact that no one thing works for every body and no two people are identical and we are thus in a position where one answer will simply not do.

Generally speaking, bone density is increased via weight-bearing. Therefore a certain asana practice will be very helpful to those with that condition. Other asana practices will not be at all helpful and a couple will be downright detrimental. And this is not at all for me to determine. It is for each person to discover on their path on their own.

Additionally, in the approach of Purna Yoga? - the yoga in which I train, practice, and teach - healing is effectively approached when dealing with the emotions, diet/lifestyle, and asana/pranayama. Again, these things have efficacy when imparted directly from teacher to student.

gordon[/QUOTE]

Gordon, thanks for your response. And I don’t mean any disrespect, I just didn’t get much from what you said.

Yes, I already know that the mind is a powerful thing, that osteoporosis is not to be taken lightly and that not a single course of action will work for everybody. I’m not looking for THE answer to my question. I’m not assuming that anyone has or knows what will work for me excatly. I’m just looking for advice that I can consider, and apply to myself if I see fit. Obviously I know, as hopefully everybody else does, to take all information gained from an internet forum with a grain of salt.

I realize that some asanas will benefit me and my condition, but may not benefit others with the same condition. And conversely, other asanas will do more harm than good to me, because of but also apart from the osteoporosis. I wasn’t really looking for someone to assume they know what is right for me personally, I was just looking for general suggestions for someone with osteoporosis that I can consider for myself. I know its not for you to determine and I wasn’t asking that.

With the above taken into consideration I would be interested in like some kind of advice on the matter (whether or not I decide its right for me). I’m not sure how I could discover which asanas are beneficial to osteoporosis (or the reverse) on my own. Osteoporosis is more of a condition that I cannot see so I’m not sure I would personally guage what asanas are best because the effect of the asanas on bone density would be undetectable to me.
Can you elaborate more on how I would personally gauge which asanas are best? I’d also be interseted in knowing which type of practitioner could recommend the best course of asanas to follow and those to avoid: perhaps a yoga therapist?

#11

Oh I see, Andrea. I’m sorry there was nothing there for you in the reply. No offense taken and thank you for prefacing your comments in that way so there’s no chance of my misinterpreting due to the lack of inflection and emphasis that comes with internet communication.

Yes a yoga therapist with varied experience in working with students with osteoporosis would be very helpful in one-on-one sessions for a student wishing to employ Yoga to support their living.

I personally would advise my students to avoid a fast-paced practice as it inhibits the ability to feel (exponentially) and places great demand on the central nervous system. I would also advise that they do not practice asana in a climate of “extreme” heat.

#12

Dear Andrea,

Thank you for your great questions. This is a topic
dear to my heart as I have taught extensively with
the elderly. I can tell you that there are some studies
(small ones) that show yoga improves bone density.
If you write back interested I may be able to dig some research links up for you.

I would like to share that a few of my female students
(3-5 x’s a week) that were in their 70’s had reversal of
bone density loss. After appoaching me with their ailment,
I re-designed a class that focused more on strength, i.e. [I]lots[/I] of
standing asanas, surya namaskar, etc. and was delighted when they got results
from their scans (months later) that showed normal bone density! One
yogini told me her doctor was blown away…totally baffled, and wanted
to know more about her yoga classes.

As far as you are concerned, Andrea, you are smart to inquire as to what may
exacerbate your osteo. Many factors must be looked at…like your diet, for instance.
As for asanas, going to a yoga therapist would be great. Call first and ask
if they have experience with osteo…Let them assess your situation.
Please…don’t give up your Hatha Yoga practice.
Listen to your intuition…it will guide you to radiant health. You are well on your way! :wink:

Best with Blessings,
Nancy

#13

What Nancy has said about bone density and the ability for it to improve is not only wonderful, but a truth that is important to know and embrace for anyone working with osteoporosis.

At a recent yoga therapy training with John Friend, I asked about osteoporosis and his thoughts. Now, the whole concept of yoga therapy as I know it (and not only applied to osteoporosis but all other issues as well) can be simplified as this; good alignment = good therapy. When you are optimally aligned then there is optimal circulation in the body (blood, lymph, breath, prana, etc.) and healing happens. Though there is a lot of technique involved as well, this is the premise.

Good alignment is not just about moving the physical body, training the muscles to support the bones in optimal placement, and strengthening, though all of this plays a role. Complete health is built on a foundation of optimal pranic flow. Feeling at home, letting the breath move, and working with a positive attitude and good intention all directly influence the life force of prana which is in every single part of you.

Applying this to osteoporosis then, means that you use all aspects of alignment, energetic, intentional, internal and external, to bring more circulation to the entire body but specifically focusing with intent on nourishing the bones. For guidance on how to align skillfully in this way, my personal suggestion is to seek out a licensed Anusara? yoga teacher.

I hope this adds to the conversation and expands the understanding of how yoga can positively influence and change osteoporosis and other health conditions.

Blessings,

Katrina

#14

As my husband and I are getting older. he’s 71 and I’m 70.* He has had one knee replaced and had bad arthritis in his other knee.* Being able to walk into tub without fear of falling is huge daily challenge for my husband. He used to come in and go downstairs for the shower but those days are gone for the both of us. We decided to look into walk in bathtubs. We found so many sites with tubs ranging for two thousand to nearly five thousand. Plus the installation cost of the tub it was looking like a eight thousand dollar purchase. After researching extensively safe and independent bathing we came across Ellasbubbles.com

We picked the Ella’s Deluxe model because it had features we both really liked Hydrotherapy Spa system which works great on my husbands knees. 10 hydrotherapy jets, 7 air jets. We also purchased some grab bar and handrails along the tub. Make it very easy to get in and out of the tub. My husband and I are very pleased with our purchase and the contractor that Ella’s bubbles recommended for the installation was top notch.

Thanks Joe & Thelma
Los Angeles, California

#15

[QUOTE=ellasbath;25074]As my husband and I are getting older. he?s 71 and I?m 70.* He has had one knee replaced and had bad arthritis in his other knee.* Being able to walk into tub without fear of falling is huge daily challenge for my husband. He used to come in and go downstairs for the shower but those days are gone for the both of us. We decided to look into walk in bathtubs. We found so many sites with tubs ranging for two thousand to nearly five thousand. Plus the installation cost of the tub it was looking like a eight thousand dollar purchase. After researching extensively safe and independent bathing we came across Ellasbubbles.com

We picked the Ella’s Deluxe model because it had features we both really liked Hydrotherapy Spa system which works great on my husbands knees. 10 hydrotherapy jets, 7 air jets. We also purchased some grab bar and handrails along the tub. Make it very easy to get in and out of the tub. My husband and I are very pleased with our purchase and the contractor that Ella’s bubbles recommended for the installation was top notch.

Thanks Joe & Thelma
Los Angeles, California[/QUOTE]

I don’t understand what this has to do with the thread.

Are you self promoting a product? I’m not sure that’s allowed…

#16

Thank you Katrina,

For those interested, here is news of a recent Yoga study
related to Andrea’s original post…

[B]Using Yoga to Reduce Hyper-kyphosis (Dowager?s Hump)[/B]

Commonly associated with a Dowager’s Hump, hyper-kyphosis or an excessively convex thoracic spine, can result in respiratory restrictions, reduced functional capacity, falls, vertebral fractures and increased mortality. Interventions are necessary to prevent such conditions as it becomes more difficult to treat as flexibility is lost. A recent study suggests that yoga may be worth investigating.

Researchers at UCLA recruited 118 older adults who had moderate hyper-kyphosis but no disability. Participants were divided into Yoga or control groups. Those who were selected for the Yoga group participated in 60-minute classes 3 times per week for 6 months. The yoga exercises were designed to increase postural awareness, spinal flexibility and back extensor strength in addition to breathing. The control group attended a lunchtime seminar monthly and were mailed educational materials.

Although the benefits were small, ~5%, the yoga group had improved their spinal flexibility and degree of kyphosis was reduced after 6 months. The control group actually saw a progression of their kyphosis. More exciting, the yoga intervention appears to have reduced upper back pain, enhanced sleep quality, and may have increased some functional parameters (i.e. time to stand from sitting). Prior to the study around 60% of participants reported frequent back pain.

This study indicates that hyper-kyphosis may have some reversibility, however, that yoga exercises may be an effective method for preventing age-associated changes.

Greendale, G.A. et al (2009) Yoga Decreases Kyphosis in Senior Women and Men with Adult-Onset Hyperkyphosis: Results of a Randomized Controlled Trial. Journal of the American Geriatrics Society.

Hendry, J. Yoga may decrease age-related dowager?s hump. Reuters Health. Oct 2, 2009.

Copyright Journal compilation 2009 The American Geriatrics Society/Wiley Periodicals, Inc.

Best with Blessings,
Nancy

#17

Oh yes, and here’s a link for info on that study…

http://www.ingentaconnect.com/content/bsc/jgs/2009/00000057/00000009/art00007

#18

;)Hi Andrea,

For the benefit of all I put this here rather than PM you…

Link to a different Yoga vs. Osteoporosis pilot-study, 2009

     http://www.sciatica.org/yoga/study_overview.html

Hope this info helps.
Best with Blessings,
Nancy

#19

Thanks for the additional info!

I’m wondering if there is any indication on the frequency or intensity of yoga that is required to improve bone health. Or maybe it is a matter of speicific asanas?

#20

Here are my thoughts Andrea,

For all of us, including people with most health conditions, variety is key in yoga and life. Ideally practicing 6 days a week with varied intensity (some days very strong and challenging, some days more down tempo or shorter practices if you have less time, and even including restorative yoga once a week or more if you’re needing rest) gives the body a full spectrum of healing benefits.

The alignment itself is of great importance, I would say more so than specific postures, because if you are optimally aligned you will have optimal circulation in any pose. There is a meditative benefit to having a regularly sequenced practice, but the danger of that is falling into a rut where the practice looses the freshness and mindfulness that make it meaningful. That said, again in my opinion, variety is key.

I know that wasn’t osteo specific, however we, being human, sometimes forget that even though the body manifests many different conditions, often the path to health can be the same or similar for everyone when a universal approach is applied to myriad issues.

With osteoporosis, 3 to 5 days a week of challenging, strong practice can be very beneficial to maintaining and building strength in the bones and the tissues that support them. This isn’t based on a specific scientific study, but rather an educated and intuitively informed suggestion on my part.

Realistically, do what you can and what feels right for you, of course.

I would suggest considering a practice that is not fast paced, however, as it can be hard to maintain alignment when moving quickly and therefore increase risk of injury while reducing benefit. That doesn’t mean don’t do a challenging practice, what I’m saying is to take the time to feel the fullest expression of each pose in a way that allows your breath and circulation to move freely before moving on to the next position. Once you have taken your time to learn things in this way, then it is possible to pick up the pace a bit and yet maintain alignment. Another benefit to longer holds in asana is their greater stamina and strength building power.

I hope this gives you some ideas and freedom to explore in your practice.

Katrina