If you’re over the age of 50, chances are you've been told you have osteopenia. Osteopenia, or low bone density, occurs in about one-third of adults over 50. It is considered a mid-point between healthy bones and osteoporosis, a more serious form of bone loss that increases your risk for fractures.

So, what do you do if you’ve been told you have osteopenia? Physicians generally recommend increasing weight-bearing exercise and taking a calcium supplement. But what kind of exercise and how often? Is yoga beneficial for bone health? Let’s examine some common misconceptions about osteopenia and how yoga can fit into a bone-building exercise program.

5 Common Osteopenia Myths

Myth #1: Osteopenia is not serious.

Osteopenia is the early stage of bone loss and can lead to osteoporosis. It's important to take action to prevent this. Modifying your lifestyle to add more weight-bearing activities (as described below) can help prevent further bone loss.

Myth #2: You'll know you have osteopenia because you feel your bones getting weaker.

Osteopenia doesn’t usually cause symptoms you can feel or notice. This is why osteopenia and osteoporosis are called a “silent disease.” Having regular bone density scans is crucial for early detection.

Myth #3: Only people, “older women,” need to worry about low bone density.

While the risk increases with age, people in their 30s and 40s can also develop osteopenia or osteoporosis, especially if they have certain risk factors, such as poor diet, hormonal imbalances, and taking certain medications.

Myth #4: Dairy is the best way to get calcium.

Maybe, maybe not. Some evidence questions the effectiveness of consuming dairy products on bone density. Because building bones requires an array of vitamins and minerals in addition to calcium (such as vitamins C and D, magnesium, and potassium), it’s a good idea to consume non-dairy calcium sources. These include leafy greens, fortified plant milk, almonds, and tofu. For more nutritional guidelines for calcium, check out this article.

Myth #5: Once diagnosed, there's nothing you can do.

Not true. Osteopenia can be managed (and sometimes reversed) through lifestyle modifications, such as regular weight-bearing exercise, diet, and attention to underlying medical conditions that can cause bone loss.

Does Yoga Really Help with Bone Health?

If you’ve been told you have osteopenia, you might be wondering, “Can yoga really make a difference for my bones?” The short answer is absolutely. While yoga is often considered a gentle or restorative practice, certain types—especially those that incorporate weight-bearing poses—can be incredibly effective for building bone strength.

Weight-bearing exercises are key to maintaining or increasing bone density because they stress bones, stimulating the production of bone-forming cells (osteoblasts). This helps bones become stronger and more resilient over time. Yoga poses that require you to support your body weight—such as standing poses, balancing poses, or poses that involve lifting or holding resistance—are particularly beneficial for bones. By adding weights to these poses, you increase the resistance, which can further enhance the bone-strengthening benefits of your practice.

The great thing about yoga is that it also promotes functional strength, balance, and flexibility—all of which are important for reducing the risk of falls and fractures. So, yes, yoga can be a powerful tool in managing osteopenia and protecting your bone health in the long run.

Physiological Benefits of Weight-Bearing Yoga Poses

Weight-bearing yoga poses, such as those involving resistance or light weights, provide numerous benefits for bone health. When you practice poses that require you to support your body weight or add resistance, it stimulates the bone-forming cells (osteoblasts) within your bones. This process, known as "mechanical loading," helps increase bone density and can slow the bone loss associated with osteopenia and osteoporosis.

Additionally, weight-bearing yoga poses to strengthen muscles and connective tissues, which support the bones and joints. By building muscle mass, you improve your stability and balance and reduce the strain on your bones, helping to prevent fractures. This is particularly important as we age when muscle mass naturally declines.

Poses like Warrior II and Chair Pose engage multiple muscle groups, increasing both strength and coordination. These types of movements also stimulate bones and improve overall posture and alignment, which reduces the risk of falls. Adding light weights to these poses further enhances the muscle-building effects and encourages bone remodeling, making your bones denser and more resistant to the effects of aging.

3 Ways to Add Weights to Your Yoga Practice

Using weights in your yoga practice can feel a bit unfamiliar at first, but with proper technique, it’s a powerful way to build bone density and strength. Here are three effective ways to incorporate weights into your practice. Remember to always start slowly and use a weight that feels manageable for your body.

1) Tadasana Bicep Curls

• How to do it: Stand tall in Tadasana (Mountain Pose) with your feet parallel and your spine erect. Hold a weight in each hand by your sides. On an exhale, bend your elbows to bring the weights to your shoulders. As you inhale, shift your weight onto the balls of your feet and lift your heels. You can lift the weights overhead before lowering them back down. Do six repetitions.

• Safety Tip: Start with light weights (1-2 lbs), especially if you're new to using weights. Keep your core engaged to support your spine and avoid arching your back. Focus on controlled movements—don’t rush through the reps. If you feel discomfort in your wrists or shoulders, stop and check your form, or consider using lighter weights. Remember to breathe smoothly and evenly through your nose as you move, and avoid holding your breath.

• Challenge: Once you’ve gained strength, try holding your heels up while lifting your arms overhead for 3-5 breaths to challenge your balance and endurance.

2) Goddess Squats

• How to do it: Stand with your feet 3-4 feet wide and your toes slightly turned out. Hold a weight in each hand at your chest. As you exhale, bend your knees and lower your hips into a squat, keeping your chest lifted and your knees aligned with your ankles. On an inhale, press through your feet and return to standing. Repeat a total of six times.

• Safety Tip: When squatting, check that your knees track over your toes and don’t cave inward. Keep your chest open, and engage your core to protect your lower back. Avoid leaning too far forward—your weight should be in your heels, not your toes. Start with lighter weights to maintain good form throughout the movement. If you feel any strain in your knees or back, stop immediately and check your alignment.

• Challenge: As you gain strength and stamina, you can strengthen your legs and glutes even more by holding the squat position for 3-5 breaths.

3) Weighted Bridge Pose

• How to do it: Lie on your back with your knees bent and feet hip-width apart, flat on the floor. Place a weight in each hand, resting them lightly on your pelvis. Squeeze a block between your thighs (optional for extra engagement). As you press into your feet, lift your hips to come into Bridge Pose. Stay for one count before lowering back down. Repeat for six repetitions.

• Safety Tip: Align your ankles under your knees and avoid letting your knees splay out to the sides. As you lift into the bridge, press into your feet and use your glutes to power the movement—not your lower back. Ensure that your pelvis is level and not tilting to one side. If the weights feel too heavy or uncomfortable, start without them and focus on building strength through body weight. Keep your neck long, and avoid turning your head while in the pose.

• Challenge: Gradually increase the time your hips stay lifted to 3-5 breaths to deepen the engagement in your glutes, hamstrings, and lower back muscles.

General Safety Tips for Using Weights in Yoga

1. Start Light: Begin with light weights (1-3 lbs), especially if you're new to using resistance in yoga. Gradually increase the weight as your strength improves.

2. Focus on Form: Maintaining good posture and alignment is key to preventing injury. If unsure about your form, consider working with a yoga instructor or personal trainer until you feel confident.

3. Breath is Key: Always focus on smooth, controlled breathing. Holding your breath or feeling lightheaded are signs that you may be overdoing. If this happens, stop and take a break.

4. Engage Your Core: A strong core helps protect your spine and ensures proper alignment during weight-bearing poses. Keep your low belly slightly drawn in and your abdominal muscles engaged throughout each movement.

5. Consult Your Healthcare Provider: If you’ve been diagnosed with osteopenia or osteoporosis or are unsure whether adding weights is right for you, it is always a good idea to consult your healthcare provider before beginning a new exercise program.

By integrating these poses into your practice with proper care and attention to form, you can safely build strength and increase bone density. As always, listen to your body—if something doesn’t feel right, ease back or modify the pose to fit your needs.

Remember, osteopenia doesn't have to be a life sentence—it’s an opportunity to take charge of your health. With the right approach, including weight-bearing yoga poses, a balanced diet, and regular exercise, you can maintain strong bones and reduce the risk of osteoporosis. Don’t wait for symptoms—take action now and build a stronger, healthier future.

Join my "Strong and Fit: Yoga with Weights" class series and discover how to safely and effectively integrate weights into your practice. In this six-class series, you'll learn bone-building poses, proper form, and tips to support your bone health with the power of yoga.

Sign up today and take the first step toward stronger, healthier bones!

Be well!

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