20 Minutes -- Yoga for Strong Bones

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Join me for the 5 essential postures I do, most every day, to address bone density. Mountain with light weights, off balance tree pose, planks, cobra, and bridge variations with weight.
Creative use of a weighted vest and light dumbbells optional. 20 minutes and your done!
#yogaforosteoporosis #bonestrength #yoga
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Curious about working privately with me to develop your own Bone Strengthening Program? I offer 1:1 Coaching sessions and would love to support you in your Strong Bones Journey. mailchi.mp/for...
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Whether you are new to yoga, a seasoned practitioner, in great shape or dealing with physical limitations; you’ve come to the right place. My creative blend of yoga and functional strengthening movement will challenge everyone but is doable for anyone.
MORE YOGA➡️ • 25 Minute Yoga to Incr...
Disclaimer: the movements I offer are designed to address strength, balance and mobility for those with low bone density, but any physical activity can result in injury, so do so at your own risk.

Опубликовано:

2 окт 2024

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Комментарии : 129

@joyjchen5496 2 года назад

Hi Susannah, I just recently was diagnosed with osteoporosis and my doctor recommended I do bone strengthening exercises. I was taken by surprise because I’ve been doing yoga regularly for years and I walk a lot as a dog walker. But anyway I was glad I found you on RU-vid and have started the exercises with you. I’ll do so everyday. Thank you for sharing your exercises and wisdom with the general public!

@ForeverYogawithSusannah 2 года назад

Thanks Joy! I'm glad this session is serving you!

@glowluz1 2 года назад

Same here, i have walked for many years, can’t believe i was diagnosed with osteoporosis… Susannah, where do i add my email to get information?

@ForeverYogawithSusannah 2 года назад

@@glowluz1 click this link: eepurl.com/gtPRxf

@jillmartin5734 Год назад

If you do not take hormone replacement therapy, even if you exercise you will be diagnosed with osteoporosis, estrogen and progesterone is necessary for every Function in a woman’s body , and when levels are low or non existent that is when our body’s decline.

@marinachilelli 2 месяца назад

@@jillmartin5734 My mother in law is 90 and has been on hrt since 44 yrs old and she has osteoporosis! I don't know what to think!

@norma5257 9 месяцев назад

Love this one, especially nice with the bonus of wrist exercises! 💗🙏🏻

@abbyconnors7916 2 года назад

Oh my goodness, Susannah, thank you. I did Yoga with Adriene since the pandemic started, then stopped when diagnosed with osteoporosis because of all the spine rounding and deep twisting. I've been walking a lot and doing other strength exercises, but found my lower back has been between a little and very achy every day! I just did this yoga video and my back feels wonderful! I'll try to do this every day.

@ForeverYogawithSusannah 2 года назад

Amazing Abby! I love Adriane too but she's not teaching to the low bone density crowd so I'm delighted you found this video helpful!

@AlissaWillhoite 10 месяцев назад

Thank you so much my bakcc hurted from twisting to so thank you Susannah@@ForeverYogawithSusannah

@vtrep737 Год назад

Susannah, you truly are inspirational! Love this video and your Safe Sun Salutations video! I've added them to my weekly routine in addition to weight training. Tell me please, do you incorporate rest days into your weekly routine? Are these 2 videos ok on "rest" days? I'm commited to get my bones strong!

@marycatherineregan5909 3 года назад

Thank you, Susannah. This was perfect for me. Joined your FB group and know I will learn a lot and improve my bone density.

@ForeverYogawithSusannah 3 года назад

Yay! Glad to have you as part of our Strong Bones community. I'm so glad this session served you.

@granniepritchett8555 Год назад

can you recommend push up handles for planks ( I have wrist issues) Thanks! (wedges don't seem to work for me)

@carlaward1026 Год назад

I keep doing this one when I am in a pinch. Thanks.

@ForeverYogawithSusannah Год назад

So glad this works for you Carla!

@cxg7381 10 месяцев назад

I love your videos. Do you recommend this routine for someone with scoliosis?

@norma5257 3 года назад

👍🏻

@lindawright6540 3 года назад

This is excellent! I especially liked the tree pose with the waving arms. These are moves I try to do every day, but I like your variations. My wrists are getting stronger and I was able to hold the full plank for 30 sec. today.

@ForeverYogawithSusannah 3 года назад

Hi Linda, thank you! I'm glad you can appreciate the value of new variations!

@lindasmelser1822 8 дней назад

Loved this short, sweet, and refreshing yoga session. I've been diagnosed with osteoporosis and I'm so glad I found you here and on FB. Thank you so very much 🙏

@margarethart7036 5 дней назад

This bone strengthening practice is good for me. Thank you for clear instructions and for your bright demeanor. So glad I read an article about dog walking and having strong bones so I could find out about you.

@mariadelmarlorenzo2830 2 года назад

Thanks Susannah, just found you, so happy, subscribed and joined your Facebook page! Is there any video or demo on the heel bounces, would've to incorporate those daily!

@ForeverYogawithSusannah 2 года назад

Maria, head over to The Strong Bones Challenge Facebook group, my heel bounces video is in the Featured section. Or send me an email to foreversusannah@gmail.com and I'll try to share it with you!

@joanharden1325 2 года назад

Thank you for sharing your bone building knowledge Susannah - easy to incorporate into my day! Any specific vest recommendations?

@ForeverYogawithSusannah 2 года назад

Glad you are finding these videos helpful! My vest is from betterbones.com and many of our group recommend this one: www.hyperwear.com/product/hyper-pro/

@norma5257 3 года назад

Thank you for this! Had a very busy day no time to exercise but needed a Susannah fix before calling it a day and this did the trick! Namaste 🙏🏻

@ForeverYogawithSusannah 3 года назад

Namaste Norma!

@Ganesha1204 2 года назад

I have been diagnosed with osteoporosis and I am trying to build bone strength through Yoga. I liked poses that you suggested and I am hoping it will help me!

@ForeverYogawithSusannah 2 года назад

If you do the poses consistently it will help! Consider adding weight training to your routine as well.

@cherylmiller1266 Год назад

Suzannah, I've said this before, but you rock!

@ForeverYogawithSusannah Год назад

HA! You're sweet!! But thanks😊

@CatherineBriscoe-ep4pl 4 месяца назад

Like the use of weights.

@trudijohnston2788 Год назад

Loved this class. X

@dinny2466 Год назад

Thank you Susannah! I’m focusing on spine strengthening so I enjoyed these poses: Mountain, Tree, Wrists, Plank, Baby Cobra, Locust, Bridge. (I hope to add weights in the future)

@ElaEG 7 месяцев назад

I enjoyed that, something a little different to add to my regular yoga practice. Thanks!

@norma5257 Год назад

Thank you again for this vid 💗 I had a busy day today with no time for exercise. This is often my go to vid for days like that to make sure I do something for my bones before day is done! Love this one❣️❣️❣️

@judifriedman7658 10 месяцев назад

Thank you for this wonderful, safe, skilled, guided practice.

@collettesmith3508 3 года назад

I love your classes and especially this one… I’ve done it several times and my hips always feel better after!!

@ForeverYogawithSusannah 3 года назад

Yay Collette! glad this one is serving you!

@carlaward1026 Год назад

Thank you Susannah. I am 54 and I want to have strong bones. I do yoga regularly but I want to focus more on bone strength. I found you last week and so far I have done 2 of your videos but will do more of them now, at least 3 times a week. Thank you.

@joanravenwood5592 3 года назад

Thank you so much for this video i loved it! I’m so happy to have found yoga suitable for osteoporosis 💛

@ForeverYogawithSusannah 3 года назад

Glad you found this video enjoyable Joan!

@JoyfulRelaxation22 Год назад

I truly enjoyed this so much!! I have hyper mobility in the hip joints and shoulders and have been trying to find a way to strengthen them that also aligns with my yoga practice. Thank you!!

@nikl250 3 года назад

Thanks for posting. I wanted a video that uses weights. I also appreciate you mentioning your diagnosis. It makes me feel safe doing this routine.

@LynFile 7 месяцев назад

Good to find you even though this is an old video. I have been diagnosed with osteopenia too and I’m looking to do things to improve my strength.

@cynthiafisher4631 7 месяцев назад

A great condensation of the most essential poses for strong bones. And with added weights! Thanks you!

@norma5257 Год назад

#lookrightlookleft with out of balance tree is awesome❣️ Always love this one Susannah 💗💗

@marylouminard5282 3 года назад

Hi Susannah. I know I told you that some yoga postures with weights didn’t appeal to me. But this one was perfect. Tadhasana with weights added to the experience on several levels- body, mind and spirit of course. Thank you. 🙏

@annewatman677 2 года назад

I had a bad (very hard) fall in November that fractured the tibia in my right leg and required surgery to *fix* my knee. The surgeon said I have osteoporosis, and now my PA is trying to get me to do a bone scan and take Fosamax. I’m 70, and I’ve tripped an fallen (not on a regular basis!) and never fractured anything. I’ve always been active, and I’m recovering nicely thanks to PT. I’ve done Pilates (which I love), but I’ve been reading that Yoga is good for bone strength. I DO NOT want to get into taking meds, and I know my PA is frustrated with me. I can’t do all the poses here, yet, because of my knee, but I will! And BTW, my height has not changed at all.

@ForeverYogawithSusannah 2 года назад

I can relate Anne! I also fell (very hard!) in November and had elbow surgery. Pilates is great, keep it up! Yoga, when done with awareness is great for variety and a bit more "load" and balance challenge. Get you PT to give you some strength training exercises for upper body and you are on a path for healthy bone strengthening with no meds required!

@marinachilelli 2 месяца назад

@@ForeverYogawithSusannah I am 64 and I recently discovered your videos. I am determined to make my bones stronger. I was just diagnosed with osteopenia and my doctor wants me to take Fosamax, but I am religiously doing your yoga videos with weights. My gyn suggested no meds, but do weight bearing exercises and that is what I am doing!

@janejetson2978 3 года назад

Love your videos, Susannah! Sort of seems like I am hanging at your house doing the poses with you. 👏

@deborahhall4848 2 года назад

Thank you, Susannah. I loved this demonstration since I have osteoporosis.

@karinthue7480 2 года назад

love this

@sarahdavison9817 2 года назад

loved this one! Though they're all good. Thank you

@ForeverYogawithSusannah 2 года назад

YEP, this one is a fave! All the best Sarah!

@norma5257 2 года назад

👍🏻👍🏻👍🏻

@peggywarner7690 2 года назад

Susannah, I saw that you recommend doing "Heel Bounces" every day. What are they?

@peggywarner7690 2 года назад

Sorry, no need to answer, I saw them in your Facebook Medley video. Thanks!

@ForeverYogawithSusannah 2 года назад

@@peggywarner7690 Excellent!

@heathermcneil2973 Год назад

Thanks ❤

@maryjo903 2 года назад

I was recently diagnosed with Osteoporosis and it makes me feel so much better knowing the poses are appropriate for that diagnosis. Thank you!

@veronicabarnett2637 2 года назад

Awesome!

@kathybazzell3252 3 года назад

excellent

@annejeltema8181 Год назад

Nice!

@bettystewart7667 Год назад

I love working with your yoga program. I try to do it every day.

@marianneperraut9173 Год назад

Hi Susannah, I've had osteoporosis for many years, and was ALWAYS told to AVOID forward folds during my yoga practice, yet I find these in all of your videos that I watched thus far. I'm concerned that these could result in compression fractures for the uninformed. Thoughts?

@ForeverYogawithSusannah Год назад

Hi Maianne Thanks for your comment! Forward bends with rounded spines are the concern. When I bend forward I hinge and the hips and/or bend the knees to maintain length in the spine. Forward bends are going to happen in both life and yoga so we can't avoid, but the potential danger is when we hold a rounded spine position over time. Does this make sense?

@marianneperraut9173 Год назад

The use of a chair can be helpful to off-load pressure on the spine while folding forward. If you're not actually watching people do the forward folds, it is risky to have them doing it when you cannot insure proper form as could be done in a live class. @@ForeverYogawithSusannah

@marianneperraut9173 Год назад

All that being said, I very much enjoy your videos, and I just adjust where needed. Thank you!@@ForeverYogawithSusannah

@ForeverYogawithSusannah Год назад

Thank you!@@marianneperraut9173

@norma5257 3 года назад

Got my bridges in here tonite❣️#bridgechallenge woot!

@kelliepaquette8643 2 года назад

Loved this quick workout. Perfect way to start the day!😊💜

@alainacubbon3461 Год назад

Thank you so much! I enjoyed this and found it so helpful - from ways to add weight to knowing the key poses to do. It is so tough to find time to fit bone-healthy exercises around work, kids and everything else most days, but this has made it seem much more possible.

@ForeverYogawithSusannah Год назад

I'm glad to know this session was helpful to you Alaina!

@lesliepaisley5743 3 года назад

Thanks for this new video on yoga with weights. :A bridge pose a day keeps brittle bones at bay". And my new mantra: "A bridge pose with weight can change your fate".

@ForeverYogawithSusannah 3 года назад

LOVE. THIS!!!

@anitaflahr5653 3 года назад

Good morning, just did this excersise and although I am a little unsteady, compared to you, i tried it with weights but definitely needed the chairs help....I feel that this is a super workout for building on bone and balance strengthening, while still concentrating on breathing and especially giving us the various options while still keeping it fun and short! My goal is to get a session in everyday! Thanks for sharing your knowledge and expertise. Namaste....

@ForeverYogawithSusannah 3 года назад

Hi Anita! So glad you found this session helpful! I am excited for you to explore other sessions and sharing your experience! Namaste to YOU!

@terithompson4849 3 года назад

Thank you for sharing your knowledge and yoga with me. I have read about the weighted vest. Can you share what brand you have and how you use yours- walking, exercising while wearing etc.

@susannahjohnston9973 3 года назад

HiTeri! jump over and ask your question in the The Strong Bones Challenge facebook group, better place and lots of discussion on topic.

@anandamarga7568 3 года назад

Thanks for this video Susannah. What is the brand of weighted vest that you have and where did you get it from? Also, given new things come out all the time would you recommend the vest you have or a different one? What are the important things to take into account when buying a weighted vest? Kind regards

@ForeverYogawithSusannah 3 года назад

Hi there! My own vest was purchased several years ago from Dr. Susan Brown's site betterbones.com A good place to pose this question would be on my private facebook group The Strong Bones Challenge

@kimberlyrooker8552 2 года назад

Thank you Susannah, I have done 2 of your work outs this week and intend to do more. Would love to hear about your personal journey, I have been doing Yoga for a good while, however I didn’t know what poses are best for the spine…thank you.

@ForeverYogawithSusannah 2 года назад

I'm happy to know you're enjoying my sessions! If you sign up for my email you will receive an email "my story" eepurl.com/gtPRxf Best poses for the spine (IMHO) are locust and bridge! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-L8rmjXwqiLE.html

@yajairakapler8084 2 года назад

Thank you Susannah for your yoga video! I found them very helpful. I will be following you and practicing them as much as time permits. I recently joined your amazing "The Strong Bones Challenge" FB group! Thank you for everything you do and for the hard work you put into it trying to help everyone.❤️ Namaste 🙏

@ForeverYogawithSusannah 2 года назад

You are welcome Yajaira! So glad to know you've joined us in the FB!

@cherylsandiford8548 2 года назад

This was great. How do I get on your email list so that I can do more. I really appreciated this. Thank you so much 💕💕

@ForeverYogawithSusannah 2 года назад

Hi Cheryl! I'll be sending my "story" how I increased my own bone density to my new subscribers next week! SIGN UP For my Email newsletter Link Here: eepurl.com/gtPRxf

@cathyallen6594 3 года назад

Hi Susannah! Thank you so much for this yoga session. Tree was a challenge for me....but, in a good way! Also, loved the variations with bridge.

@ForeverYogawithSusannah 3 года назад

Variations is the theme for the month! I'm glad you found this session enjoyable!

@teresaaranguez1911 Год назад

LOVE It! Sooo helpful!

@lostandfoundavirtualrepatr980 3 года назад

I really enjoyed this practice. It’s very encouraging and easy to follow.

@ForeverYogawithSusannah 2 года назад

Glad you found this session doable for you!

@Kettyark Год назад

Thank you so much for this quick session 😍 it was wonderful 😍

@ForeverYogawithSusannah Год назад

You're very welcome! I'm glad you enjoyed!

@nicoleheath4486 3 года назад

Hi Susannah. I was diagnosed with lumbar Spondylitis. Hope this workout and your other yoga workouts can help me. Stay safe and God bless ❤🙏🏻

@ForeverYogawithSusannah Год назад

How are you doing Nicole? Is movement helping? Happy New Year to you!

@nicoleheath4486 Год назад

@@ForeverYogawithSusannah Happy New Year Susannah. It's helping alot. Just need to keep at it constantly 🙏🏻❤

@dcmurphy6623 3 года назад

I appreciate all the valuable info you provide and the great yoga workout. Namaste

@ForeverYogawithSusannah 3 года назад

Thanks for your supportive comment! Namaste!

@judystrauss6748 3 года назад

This was just what I needed tonight. Cause it was, as you said , late and I hadn’t done any exercise today other than a short walk. Thx

@ForeverYogawithSusannah 3 года назад

So great to hear Judy! Glad this worked for you. namaste!

@kathyroghair6129 2 года назад

Another perfect video from you. I love it! Many thanks❤️

@ForeverYogawithSusannah 2 года назад

How nice for you to say that Kathy! So glad you enjoyed!

@lorettachin8541 3 года назад

I love this. Short and simple to add to my regular routine. I will try my best to do it daily. Thank you!

@ForeverYogawithSusannah 3 года назад

Glad you found this helpful Loretta!

@peggywarner7690 2 года назад

Susannah, thank you so much for the bone-strengthening videos. I now do them almost everyday. I hope they work!

@ForeverYogawithSusannah 2 года назад

Are you still doing them? Are you stronger?

@peggywarner7690 2 года назад

I am a runner and a marathoner. Exercise has always been part of my life. I was shocked when I was told I needed medication to deal with bone density issues. Then I found your video on the "12 Yoga poses for strength and balance." I've been following that video 4 times each week for the past 18 months. Not only do I feel so much better but my bone density improved. I am so grateful that I might be able to avoid a life sentence of awful bone density meds! Thank you!!!!!