12 Poses for Osteoporosis with 30 second holds

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By request of one of my viewers, here's a video of the 12 Poses for Osteoporosis with 30 second holds. I have some other videos on the 12 Poses and I suggest that you watch those videos first or at least be familiar with the poses and how to set them up correctly. You can practice these poses everyday!
Dr. Loren Fishman and the National Institute of Health (NIC) conducted a 10-year study from 2005-2015 with 741 participants to see if a short daily yoga practice could help improve bone mineral density (BMD). The answer was a definite YES! BMD was improved in the spine, hip and femur. This reinforces the benefits of yoga from a scientific and medical standpoint. Here's the link for that study: www.ncbi.nlm.nih.gov/pmc/arti...
Yoga also improves posture, balance, coordination, range of motion, strength, flexibility while reducing anxiety and risk of falling.
List of 12 poses in this video:
1. Tree
2. Triangle
3. Warrior II
4. Side angle pose
5. Revolved triangle
6. Locust
7. Bridge
8. Supine hand to foot I
9. Supine hand to foot II
10. Straight leg twist
11. Bent knee twist
12. Final relaxation - Corpse pose
🕉 Fresh content each month to help you feel good and stay healthy, centered and flexible. Feel free to leave a comment, question, suggestion or tell me what you’d like to see a yoga video on.
👍🏼 Click the thumbs-up “Like” button if you enjoyed the video. This will help RU-vid recommend my videos when people search for yoga online
✅ Subscribe for more FREE yoga videos from Becky: / @yogasjoyfuljourney
💗 Spread the love and share my channel and/or my videos with others by clicking the “Share” button
🎦 Have you seen my video:
12 Poses for Osteoporosis Level 2: • 12 Yoga Poses for Oste...
💕💕 Other videos:
12 Poses for Osteoporosis Chair Version: • 12 Poses for Osteoporo...
5 Standing Strength Exercises for Osteoporosis: • 5 Standing Strength Ex...
🟢 You can also find me on my website: www.yogasjoyfuljourney.com
and on Instagram:
/ getn2yoga
Feel free to email me: becky@yogasjoyfuljourney.com
As with all exercise programs and when using exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. If you engage in this video or exercise program, you agree that you do so at your own risk, you are voluntarily participating in these activities, and you assume all risk of injury to yourself.

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Опубликовано:

27 янв 2024

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Комментарии : 108

@bobbysuesilvey1628 3 месяца назад

I'm very thrilled to be writing this. I have been doing these 12 poses for two years now, ever since being diagnosed with osteoporosis in my spine. I didn't do them daily, but unless I was traveling, I did them four times a week. My T-score in 2022 was -3.1, or in the severe level. Today my Dexa scan showed a T-score of -2.7. That is a considerable improvement, so I can safely say the yoga works. I have taken no medication, and the only other thing I did was take Vitamin D3 supplements because it was low. This gives me the incentive to do them even more often and try to bring myself the short distance out of osteoporosis and into osteopenia, and maybe even better.

@YogasJoyfulJourney 3 месяца назад

I'm so happy to hear your story! That's great that your T-score has improved! You are a shining example of using exercise and being consistent with it and reaping the benefits. I'm proud of you! Keep up the good work. Hopefully others will read your comment here and be inspired. Cheers to yoga and good health and strong bones. Thanks for taking the time to leave me a comment. ☺💛🙏

@clairef3844 2 месяца назад

Thank you for posting these results which are very encouraging for those of us hoping to achieve the same through these 12 poses. I have advanced osteopenia and have a great GP who is supportive of yoga as an alternative treatment plan. Do post any future results x

@bobbysuesilvey1628 2 месяца назад

@@clairef3844 Will do, but of course it won't be for another two years.

@clairef3844 2 месяца назад

@@bobbysuesilvey1628 Thanks. I’m a year in, so will post results in a years time.

@heatherhill6051 Месяц назад

That's great! This comment deserves more upvotes. I plan on doing the poses daily, and this video is very helpful. I think the research about the Fishman poses is exciting and should be on national news. It is so important! Do you do any other exercises regularly?

@JulieHebding-qi6ww 4 месяца назад

Would also love to see a 60 second version. Your comments and reminders during the poses are so helpful. Thank you!

@YogasJoyfulJourney 4 месяца назад

Thanks for letting me know that you would like to see a 60 second version. I will be working on that so stay tuned! Glad to hear that you find my comments and reminders during the video helpful. Thanks for taking the time to leave me a comment! ☺💛

@YogasJoyfulJourney Месяц назад

I just uploaded a new video with 60 second holds. Enjoy!

@claireobility Месяц назад

I love your video. You are not only kind and soft-spoken, but you look like a real, healthy "older" woman! And you aren't dressed in expensive, fancy yoga outfits...just real clothing, in a real house. I appreciate this. Thank you.

@YogasJoyfulJourney Месяц назад

Thank you for your kind words! Your comment made me smile a big smile! I'm glad to hear that you love the video. I am definitely an older woman. I will be 63 in July. No fancy yoga outfits for me! They are too expensive and fancy yoga outfits don't help you do yoga any better! Haha! Thanks for taking the time to leave me a comment. I appreciate hearing from the people that watch my videos. ☺💛

@joymerriweather7229 27 дней назад

This is bitter sweet 😢 because at 60 I was diagnosed with osteoporosis. I have no idea why it showed up now. I'm thinking back to maybe I wasn't taking care of my body. But I always tried to be consistent with my yoga. I ate well, eating green leafy vegetables, tofu, eating a vegetarian diet. Sometimes salmon.. Not doing as much walking as I should. Now, after this I'm making the habit to walk more. I read to cut back on eliminate caffeine which was hard because I love my coffee. I taken calcium and vitamin D - k. My mom had osteoporosis and I saw what it did to her😢 the last 4 years of her life was spent in bed. She passed at 94, I don't want to end up that way. Yesterday I felt fine in my 50's now my body has gone through a dramatic change. I'm glad I found your channel. I'm learning what yoga position are good and which ones not to do. Thank you.

@YogasJoyfulJourney 26 дней назад

All of the things you wrote tells me that you are on the right track now. You are doing your research, you are cognizant of what you have done or not done in the past and you observed your mom deal with osteoporosis. I'm happy that you found my channel. Hopefully my other videos will be helpful for you. Keep up the good work and take good care of yourself! Cheers to yoga, good health and strong bones. Thanks for taking the time to leave me a comment! 🤗💛💪

@rosemarydeller8744 26 дней назад

I've been doing your yoga for osteoporosis for three weeks and getting more supple. Enjoying it. I have osteoporosis and am seventy nine!!

@YogasJoyfulJourney 26 дней назад

I'm so happy to hear that you have been doing my yoga for osteoporosis videos for 3 weeks and you are feeling more supple. Glad to hear that you are enjoying it. That's the icing on the cake! 79 and feeling fine is your new motto! Thanks for taking the time to leave me a comment. I appreciate it! 🤗💛💪

@reginaportela8307 Месяц назад

Love this class. I do it every single day.

@YogasJoyfulJourney Месяц назад

I'm so happy to hear that you love this class. Practicing yoga everyday and/or moving your body everyday in some way will give you great benefits over time. I just uploaded a new osteoporosis class with 60 second holds. If you are interested here is the link: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-FBoEN45DUSQ.html Thanks for taking the time to leave me a comment. ☺💛

@KLeslie292 5 месяцев назад

I love ❤your classes and am so happy you created this quick but careful completion of the 12 poses. I appreciate your very positive cues. Thank you!

@YogasJoyfulJourney 5 месяцев назад

I'm so happy to hear that you love my classes! Glad to know that you like my positive cues! Thanks for leaving me a comment. Cheers to yoga and good health!

@marilynrandolph3680 3 месяца назад

Keep the osteoporosis stretches up! Love & need them!

@YogasJoyfulJourney 3 месяца назад

I'm happy to hear that you love the osteoporosis stretches, moves and poses. Thanks for taking the time to leave me a comment. Cheers to yoga and good health!

@user-uf3od6zx8v 4 месяца назад

Thank you I enjoyed that. I’ve been looking for an accessible video with a reasonable time investment for the 12 poses. It really fits the bill. 😊

@YogasJoyfulJourney 4 месяца назад

I'm so happy to hear that you enjoyed this video. Glad to know it fits the bill of the type of video you were looking for. Cheers to yoga and good health and strong bones! Thanks for taking the time to leave me a comment to let me know! 💛

@frequencyhypnosis8260 5 месяцев назад

Just did this version today for the first time. I love it! Thank you so much for your easy to follow guidance. Your level one has made a world of difference in my health and has allowed me to keep getting better and better at the poses!

@YogasJoyfulJourney 5 месяцев назад

I'm happy to hear that you have been doing my level one video and that it has made a big difference in your health! You will keep getting better and better and stronger and healthier. Glad you love this new video with the 30 second holds. I'm proud of you! Thanks for taking the time to let me know you find value in my videos and that the videos are helping you! ☺💛

@roseann5562 5 месяцев назад

Thank you for this wonderful new video. Strong, peaceful, steady and restful. I continue to follow you, stretch and strengthen and learn. Namaste'. 💖

@YogasJoyfulJourney 5 месяцев назад

I'm glad you enjoyed the new video. Thanks for those nice descriptive words! Those words made me smile! ☺ Thanks for following me! Cheers to yoga and good health! Namaste'

@Cecelia-du8dn 2 месяца назад

I love this session. You are Very kind and motivating. I am doing session daily and already feeling many benefits. Thank you Becky. Cecelia in Australia.

@YogasJoyfulJourney 2 месяца назад

I'm glad that you love this session! Glad to hear that you are doing the sessions daily and are feeling the benefits. Yoga is so wonderful and we can modify the poses to suit us as we age. I love knowing that you are in Australia. I've always wanted to share yoga with the world and now with RU-vid I am able to reach people all over the world! ☺💛🙏

@catherinec4150 5 месяцев назад

Thank you for this class! I have done your first and second classes and was definitely ready for this third one. I love the tempo that you maintained while still giving us the helpful coaching comments.

@YogasJoyfulJourney 5 месяцев назад

I'm happy to hear that you have been doing my 1st and 2nd videos on the 12 Poses and that you were ready for this one! Keep up the good work. Cheers to yoga and good health!

@anaem956 Месяц назад

Excellent TY! This is my favorite of the 3 videos. Could it be possible to do another one with 60 sec holds ? Thanks again ❤

@SusanSmeltzer 4 месяца назад

Thank you for another great video. Looking forward to a 60 second hold version. Trying to keep the bones as strong as I can after an osteopenia diagnosis during breast cancer treatment. Best wishes to you and your family. 🙂

@YogasJoyfulJourney 4 месяца назад

Glad to hear you enjoyed this video. I will definitely be making a video with 60 second holds soon so stay tuned. Cheers to yoga and good health and strong bones! Thanks for taking the time to leave me a comment 💛

@stephko8312 4 месяца назад

I’m looking forward to 60 sec hold too!❤

@YogasJoyfulJourney 4 месяца назад

Great! Stay tuned! @@stephko8312

@clairef3844 4 месяца назад

Thank you so much for another brilliant video. Having used your level 1 & 2 videos, it’s really great to be able to progress onto this one. I concur with other comments that I look forward to a 60 second pose version. I’m early fifties and was diagnosed with osteopenia of the spine. My Dr is following me on a two year yoga journey using Dr Fishman’s scientific study which showed that using specific yoga poses you can reverse osteopenia & osteoporosis. For this purpose I have been using Becky’s videos knowing that all of the poses (following Dr Fishman’s guidance) are safe for my spine & with daily practice (20 mins) over two years will reverse my osteopenia diagnosis. How good is that!

@YogasJoyfulJourney 4 месяца назад

I'm very happy to hear that you enjoyed this video and that you have been using my level 1 and level 2 videos. It's always inspiring and empowering to see your own progress! Keep up the good work and stay consistent with your practice. I believe it will pay off over the years! Cheers to yoga and good health and strong bones. Thanks for taking the time to leave me a comment! I appreciate it! ☺💛

@margotcarrillopimentel9840 3 месяца назад

Thnaks for your response. Looking forward here in Mexico for your next 60 seconds hold vídeo

@YogasJoyfulJourney 3 месяца назад

I'm so happy to be sharing yoga with the world. Thanks for letting me know that I'm sharing with you in Mexico! Gracias!

@delloakes9876 5 месяцев назад

Felt so good to move through the poses. Love the frog sitting on the couch, too! Thank you for providing this for osteo.

@YogasJoyfulJourney 5 месяцев назад

I'm glad you enjoyed the video and these poses. I love the frog too! Thanks! ☺💚🐸

@lauralangford3471 4 месяца назад

I really enjoyed this vid! I try to do one of these videos daily for bone health, and I like the variety. Thank you!

@YogasJoyfulJourney 4 месяца назад

I'm happy to hear that you enjoyed this video. Keep up the good work of moving your body every day! Hard work pays off and you will be happy that you are consistent with exercising. Thanks for taking the time to leave me a comment!

@ivetteguzman1039 4 месяца назад

This was great! short and effective. Thank you

@YogasJoyfulJourney 4 месяца назад

I'm so happy to hear that you liked this video. I hope you'll check out some of my other videos. Thanks for leaving me a comment! 💛

@valdavis1495 5 месяцев назад

I loved this class. Thanks you very much.

@YogasJoyfulJourney 5 месяцев назад

I'm so happy to hear that you loved this class. Thanks for taking the time to leave me a comment! ☺

@ramakoli5601 3 месяца назад

Just now I completed this video.i had flexible movements in my body.Thank you for your videos 🙏

@YogasJoyfulJourney 3 месяца назад

That's great to hear! Keep moving your body, go gently and listen to your body as you move it. Peace ☮

@phaedrahopper3246 5 месяцев назад

Wow! That was perfect! Thank you so much.

@YogasJoyfulJourney 5 месяцев назад

You're welcome! Glad to hear that you think it was perfect! I always try to do a good job for my RU-vid viewers! I love sharing yoga with the world! Thanks for leaving me a comment!

@juliehaimowitz2772 4 месяца назад

I found this video very easy to follow which I vey much appreciated. Looking forward to finding and incorporating more of your videos. Thank you

@YogasJoyfulJourney 4 месяца назад

Awesome, thank you! I’m glad you found this video helpful and easy to follow. Thanks for taking the time to leave me a comment! 💛

@patriciasilva-oi6sr 5 месяцев назад

This is wonderful. Thank you so much ❤

@YogasJoyfulJourney 5 месяцев назад

I'm so happy to hear that you liked this video! Thanks for leaving me a comment! I appreciate it!

@ronc4491 5 месяцев назад

I am just starting this routine and really like this version. I would also like a version with 60 second holds if the research shows that is beneficial- I almost felt like 30 seconds didn’t give enough time to settle into the pose with good breathing. Thank you so much for your instruction!

@YogasJoyfulJourney 5 месяцев назад

Glad to hear that you really like this video! Thank you for your suggestion for another version! I will definitely be making another video with 60 second holds in the near future. Stay tuned. Cheers to yoga and good health! And thank you for taking the time to leave me a comment ☺

@YogasJoyfulJourney Месяц назад

I just uploaded a new video with 60 second holds. Enjoy!

@KarenSmith-fg7go 10 дней назад

Hi Becky !! This is Karen Again from New Jersey messaging you again sorry I don't think I hit send😅 love all your videos for osteoporosis as I to have been diagnosed at 62 which was so sad as I have been doing yoga for 15 years. Anyway can you please do a level 2 easy yoga class. Thaankyou again you r wonderful

@YogasJoyfulJourney 10 дней назад

Hi Karen. You did hit send and I received your request. Thank you!

@user-ge4lu8uo8y 5 месяцев назад

Love this, as I did the other two. Well done!

@YogasJoyfulJourney 5 месяцев назад

Glad you loved this video! I’m happy you also did my other two 😁 Thanks for taking the time to leave me a comment. Cheers to yoga and good health! 💛

@wendyharris9204 5 месяцев назад

Thank you for this! I have osteoporosis and am delaying the medical route indefinitely - as I am working on building my strength and balance.

@YogasJoyfulJourney 5 месяцев назад

I'm happy you like this video. I agree with delaying the medical/pharmaceutical route indefinitely! Our bodies need and want to move every day. Our muscles and bones are meant to be worked and used properly every day. The old saying "If you don't use it, you lose it" is certainly true! Cheers to yoga and good health! Thanks for leaving me a message! 💛💪☺

@orawanvorapanya329 5 месяцев назад

Thank you so much ❤

@YogasJoyfulJourney 5 месяцев назад

You are very welcome! Enjoy! I love sharing yoga with the world! ☺💛🧘‍♀🌎

@KarenSmith-fg7go 2 месяца назад

Hi Becky just love all your videos for osteoporosis wich I have just wondering if you could do another easy yoga video for osteoporosis with different poses . Thankyou for all you do!! 💓 this is Karen a true fan.

@richardpeterson1383 5 месяцев назад

I love the stuffed frog on your sofa!

@YogasJoyfulJourney 5 месяцев назад

Thank you 🐸 He's new. It was a Christmas gift.

@kylew.f.7812 3 месяца назад

Thank you. Blessings.

@YogasJoyfulJourney 3 месяца назад

You are very welcome. Enjoy and blessing to you too!

@stephko8312 4 месяца назад

Thank you for this level 3!1 appreciate you so much. P,ease keep post.

@YogasJoyfulJourney 4 месяца назад

You're welcome. Glad you appreciate the level 3 video. Thanks for taking the time to leave a comment.

@kylew.f.7812 5 месяцев назад

Thank you.

@YogasJoyfulJourney 5 месяцев назад

You're welcome! 💛

@selma5885 5 месяцев назад

Would love a version like this with a longer/more silent savasana (after initial guided relaxation/visualization).

@YogasJoyfulJourney 5 месяцев назад

Thanks for the suggestion. I will try to make another version (maybe with 60-second holds) with a longer and more silent savasana.

@YogasJoyfulJourney Месяц назад

I just uploaded a video with 60 second holds with a 5 minute savasana (but it's not a more silent savasana). Enjoy!

@selma5885 Месяц назад

@@YogasJoyfulJourney Thank you!

@selma5885 5 месяцев назад

Thank you so much! I've been following your videos 3-4X week with core and other strengthening/weights on alternate days! I hope it helps! Thank you again. I love your presence. Curious what your daily diet looks like You look so health and trim! Have you had your bones tested?

@YogasJoyfulJourney 5 месяцев назад

I'm glad to hear that you have been enjoying my videos and my RU-vid channel and doing other strengthening/weights on alternate days. Good job! Just keep moving and working your body. It will serve you well! I have tried a lot of different diets and eating plans over the years. Currently I keep a food log on an app and I enter all of the food/drink that I have each day. I weight my portions or measure them in a set of measuring cups. The food log app helps me track my macros (protein, carbs and fat). I try to have 80 grams of protein, 130 grams of carbs and 30 grams of fat. It takes a little bit of time to weight/measure the food and add it to the food log app, but I find that it has helped me "eat right". People don't realize how many calories and macros they are eating by just serving food onto their plate. It has made a big difference for me. The app that I use is free and its called Cronometer (there is a paid version, but I use the free version). There is also a free app called My Fitness Pal that is also good. I have had 2 Dexa scans and they were in the normal range. Thanks for your questions and for leaving a comment. ☺💛

@selma5885 5 месяцев назад

@@YogasJoyfulJourney what kind of diet do you eat? A typical day?

@YogasJoyfulJourney 5 месяцев назад

A typical day would look something like this: Breakfast: 1/2 a bagel, 1 egg, green tea or coffee with collagen powder; Lunch: protein shake with psyllium fiber or a healthy mixed salad with turkey or chicken breast; Dinner: wild caught fish or chicken with a vegetable and rice or potato or sweet potato. I definitely weigh and/or measure my portions and enter them into a food log app. That enables me to know how much protein/carbs/fat I am eating each day and then I know if I need to add more or subtract less to keep my macro nutrients in the range I want. The food log app helps me be able to plan your food for the day @@selma5885

@nadinecressaty8969 2 месяца назад

Can you do a one minute poses that will be great

@YogasJoyfulJourney 2 месяца назад

Thanks for requesting a video with 60-second holds for the poses. It's definitely on my list of videos to make. I will try to get it done in the next month or two. Thanks for leaving me a comment! ☺

@angiedenis1432 4 месяца назад

I like it we move fast

@YogasJoyfulJourney 3 месяца назад

I'm happy to hear that you like the movement. Thanks for letting me know!

@amygreen4912 2 месяца назад

To receive the most benefit, shouldn't we be holding each side - left and right - of each pose for the full 30 seconds?

@YogasJoyfulJourney 2 месяца назад

Yes, correct. In this video we try our best to hold the poses for 30 seconds on each side.

@ceciliabartnicki6752 3 месяца назад

are these recommended for people with Osteoporosis? as no twists were recommended by my doctor. How about hip osteoarthritis this is are hard to do if you have this condition. Can you show the modified exercises for people with limited mobility due to osteoarthriti.

@YogasJoyfulJourney 3 месяца назад

Thank you for your question about twists. According to Dr. Loren Fishman, twists are recommended for people with osteoporosis if the twists are done gently and without forcing or pushing too hard. We twist naturally during our normal activities during the day when we turn to reach for something, etc. We need to learn to twist correctly and keep our spine tall and long. Don't round your spine. Always listen to your body when you are exercising or practicing yoga. If something doesn't feel right to you, don't do it. For hip osteoarthritis or limited mobility issues, the modification is simply to do as much as you can. Just make small movements. What is more important is being consistent with your practice. If you do the poses "little by little", you will start to see improvement each day. Try to do these poses everyday and you will receive the benefits more than if you only do the poses once a week. Prioritize your health and well being and keep a positive attitude even when you feel like giving up.

@heather1778 5 месяцев назад

In the first pose, I can't quite get my knee out to the side at 90 degrees. It's more like 45 degrees as I'm pushing my foot against my calf. Am I still getting the same benefit?

@YogasJoyfulJourney 5 месяцев назад

Thank you for your question. It's a good question. A 45 degree angle for the first pose is just fine! You're getting the same benefit. You can work on a bigger angle if you like but don't worry about the angle too much. Concentrate more on pushing the foot against the leg and the leg against the foot. ☺

@margotcarrillo7256 3 месяца назад

Will you make a video with a 60 seconds hold.?

@YogasJoyfulJourney 3 месяца назад

Hi! Yes, I will be making a video with 60 second holds. It's on my list of things to do ☺ Thanks for asking. That encourages me that more people would like to see a video with 60 second holds. Thanks for taking the time to leave me a comment and suggestion! 💛

@stephko8312 4 месяца назад

For the tree pose, does it make any difference to put the foot higher up to the inner thigh? Thanks

@robertaesp 14 дней назад

I thought twisting was not good when you have osteoporosis, I hope I’m wrong so I can do these exercises with you. Please let me know. Thank you.

@YogasJoyfulJourney 12 дней назад

Thanks for your question. There are a lot of misconceptions about twisting yoga poses and osteoporosis. It depends on the severity of osteoporosis. Be gentle and remember to keep your spine neutral and long. Avoid bending or folding forward from the waist and rounding your spine. Avoid extreme spinal motions or torqueing in twists. Don't force any twists. Be gentle with your body in all of the poses and modify the practice as you need. We actually twist many times during the day in our normal daily activities so it is important to practice twists in our yoga practice so that we are twisting correctly. Consult with your doctor or physical therapist for advice or find a local yoga teacher for proper instruction. I have a video on twists for osteoporosis. Here's the link if you would like to try it or check it out: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-poaaY6W17t0.html

@robertaesp 12 дней назад

@@YogasJoyfulJourney thank you so much for the information. I will check out the other video. Thank you so much, Namaste.

@stephko8312 4 месяца назад

Did you ever check your bone density after doing these poses?

@YogasJoyfulJourney 4 месяца назад

I have had my bone density checked and the levels have remained stable

@angiedenis1432 3 месяца назад

Can you lose weight with yoga

@YogasJoyfulJourney 3 месяца назад

I believe you must take in less calories than you burn each day in order to lose weight. Yoga can help strengthen and tone the body, but you must be in a calorie deficit in order to lose weight.