4 Poses for Building Bone Strength

While we age, it’s normal to lose some bone mass. But losing an excessive amount can lead to fractures of the hip and spine, loss of height, rounding of the upper back and limited mobility. Unfortunately, bone loss comes without warning signs or symptoms. That is why osteoporosis is often referred to as the “silent disease.”

If you’ve been diagnosed with osteoporosis or osteopenia, you know that doctors recommend weight-bearing exercises as part of the treatment. Yoga offers many poses that are ideal for building bone strength.

Below are four (4) proven poses for improving bone strength:


  • For safety, use a wall or the back of an inward-swinging door to support both balance and good posture.
  • For the greatest bone-building, move in and out of each pose several times before holding for 20-30 seconds (or roughly four to six breaths).
  • If this isn’t possible, stay in each pose for a long as you are able and gradually increase the time as you gain strength.
  • Consistency is important, so aim to practice these four poses at least four to five times a week.

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