Yoga and osteoporosis

Yoga Discussion General Yoga
#21

Hi:

I am new here, and I cannot post links, but if you look on the net with a search for qigong or tai chi and osteoporosis, you will find that there have been studies that have demonstrated effectiveness for osteoporosis.

This is an excerpt from one site:

…"But, no matter how you slice it, research is indicating that Tai Chi may be a “very” effective multi-level beneficial therapy for women. A Chinese study reported in the December 2004 “Physician and Sportsmedicine” found that tai chi could retard bone loss among postmenopausal women significantly. Bone mineral density was measured before and after the study period. Both groups experienced general bone loss, but the rate of bone loss for the Tai Chi group was less than in the control group. In fact, the Tai Chi practicing group of women slowed bone loss by 2.6 to 3.6 times more. The study reported, “Bone loss was 2.6 to 3.6 times slower (p<.01) in the distal tibia in the [Tai Chi] exercise group compared with bone loss in the control group.”

Back in 1999, before these studies began showing that Tai Chi may actually improve bone density, or at the least dramatically slow bone loss, the “Journal of the American Academy of Orthopedic Surgery’s” 1999; 7:19-31, reported that “…Coupled with drug therapy should be a comprehensive approach to exercise and fall prevention. Stretching, strengthening, impact, and balance exercises are effective. Of the balance exercises, tai chi chuan has proved to be the most successful in decreasing falls…” This was because falling injuries are a grave health risk for all aging Americans, but given the dangers of osteoporosis for women, an especially important concern."

I use both yoga and qigong. The yoga helps me with my alignments and the chi gung provides a dynamic, gentle exercise that helps me open up my energy channels.

Do some research on it!

My best to you in your journey.

Randy

#22

[B]RE: The Effect of Yoga on Markers of Bone Turnover in Osteopenic Women: a Pilot Study[/B]

Dear Andrea,

Here’s additional food for thought…

The latest (IAYT) Journal of Yoga Therapy, Fall 2009, pages 63-68
features new research by Judith Balk, MD and others entitled,
The Effect of Yoga on Markers of Bone Turnover in Osteopenic Women: a Pilot Study.
Though a small study, it indicates that adequate duration
of Yoga may improve bone health (osteopenic postmenopausal women).
Minutes spent practicing positively correlated with increase in bone formation.
Participants completed a 12-week series of one hour per week, in addition to home practice
supported by a 30-minute audio CD, based on a beginner-level YogaFit format created as a
weight-bearing sequence.

Perhaps you may wish to contact her for more info:
Judith Balk at the University of Pittsburgh, Magee-Womens Hospital

It seems as though from my experience (see earlier post with
my seniors) and from research, that low intensity with well articulated alignment
and frequency (including standing asanas) are factors that indeed increase healthy bone formation.

Andrea, great first post. You will help many!
May your practice be strong and your heart open,
:wink:
Best with Blessings,
Nancy

#23

[quote=amz155;23742]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?[/quote]

I recommend a highly trained yoga therapist. Try not to think of which postures are best for you, but how they can be practiced to give you the greatest benefit. Given your age, there may be additional factors relating to the cause of early-onset osteoporosis, and they will be able to determine how a practice can be designed to help strengthen and protect you against future problems. Unlike most people who get osteoporosis, you are still very young and active, and your needs will be different and will evolve with you as you age.

I just had a yoga therapy consultation this afternon for a neck injury that flared up last week. The care and attention that was taken in determining even the slightest movements and breathing exercises that would best benefit me for my acute pain and to aid in the prevention of further occurrences in the future was astounding. I just worked for six months in a musculoskeletal rehab physician’s office and never saw that level of attention given in a patient consultation or follow-up. I don’t even get trained in my practice until tomorrow, but seeing how much he could tell about my abilities and limitations just by asking me to perform some simple movements was truly inspiring.

#24

Katrina, thanks again for your contributions to this thread!

aka360yogini: thanks for the additional study. though it studies osteopenic postmenopausal women (of which I am neither) the results of the study are promising with respect to the healing potential of yoga. You did mention that you thought that a low intensity practice with good alignment would be best. I do agree that one of my aims should be proper alignment and for this I will try to seek out a yoga therapist. But I’m afraid I wouldn’t find a low intensity practice rewarding at all, physically, mentally or spiritually. Just like I wouldn’t feel satisfied going to the gym, for instance, and doing a chest press with 10 lb dumb bells. I need the challenge of a more intense practice to feel fulfilled.

suryadaya: Thanks for sharing your experience. I have yet to seek out a yoga therapist and I’ve become too busy lately. Yes I know that my health comes first but are new home is coming to completion soon and that has kept us busy keeping up with construction, packing, selling our home, etc. etc. Add to that that I’ve become busier at work due to this whole H1N1 business (I work in public health and am required to work more in a pandemic situation) and I haven’t really been able to practice lately.

Maybe in a month or so when things settle I will being to find a yoga therapist. I look forward to it!

#25

I’m not a teacher and I have no clue to recommendations or anything, just something personal to add. Years ago I was told I had osteopenia (pre-osteoporosis warning) and after a year of doing only yoga as exercise and no medication I was tested again and my bone density numbers improved. I’m not even sure I even classify as osteopenia anymore. Just wanted to put that out there.