Yoga for Osteoporosis: The Complete Guide

by Loren Fishman, Ellen Saltonstall

A comprehensive, user-friendly medical yoga program designed for the management and prevention of osteoporosis, with more than four hundred illustrations. Osteoporosis leads to painful fractures due to loss of bone mass; yoga strengthens bones without endangering joints: it stands to reason that yoga is the perfect therapy for osteoporosis. Forty-four million Americans suffer from low bone mass, and osteoporosis is responsible for more than 1.5 million fractures annually. Drugs and surgeries can alleviate pain, but study after study has shown that exercise is the best treatment, specifically low-impact, bone-strengthening exercises―hence, yoga.

In this comprehensive and thoroughly illustrated guide, Loren Fishman and Ellen Saltonstall, who between them have seven decades of clinical experience, help readers understand osteoporosis and give a spectrum of exercises for beginners and experts. Classical yoga poses, as well as physiologically sound adapted poses, are presented with easy-to-follow instructions and photographs. The authors welcome readers of all ages and levels of experience into the healing and strengthening practice of yoga. 321 illustrations

Genres: Nonfiction, Health

336 pages, Paperback

First published March 29, 2010

About the author

Loren Fishman, MD, is a professor at the Columbia College of Physicians and Surgeons and lives in New York City. "

Reviews

[Elyse Walters · Rating 4 out of 5]

I like the PICTURES!!! Haha!

I was bored 'reading' the descriptions on 'how-to-do' the poses. WAY too much information for me.
I already know how to do these poses......
but what is nice about having the photos --is that they are 'reminders' of poses to do!!! I won't think of them at the top of my head. (its like a nice cheat-sheet-book) --- haha -I'm in a silly mood --and off to my yoga class which starts in 45 minutes...........
so off I go!

The book cover is pretty --over looking the water!!!!!!!!!

4 stars: I like it -and will continue using it!

[Reader50 · Rating 4 out of 5]

This is very good book that proposes yoga as an effective treatment for osteoporosis. Unlike the pharmaceutical treatments with negative side effects, Dr. Fishman has found that yoga has improved the bone density of patients he has treated. Though I appreciated the explanation of the processes involved in the breaking down and building of bone, I found on occasion that it was too clinical. Most of the book was devoted to various yoga "exercises" that increase bone strength, muscle strength and improve balance. All the yoga poses are broken down step-by-step with modifications for the varying levels of fitness--osteoporosis, osteopenia and those interested in preventing either of the previous conditions. By doing a subset of these poses daily, Dr. Fishman has data that show patients who have even reversed osteoporosis. This book is an excellent reference for anyone interested in an effective treatment for reduced bone density without resorting to drugs.

I browsed Dr. Fishman's book, "Yoga for Arthritis" and, it too is a very good book.

[Stephanie]

Anyone who has tried to figure out what kind of exercise actually helps build bone density has had to wade through inconclusive and contradictory information. Yes, obviously weight-bearing is good--but normal walking seems to be of limited benefit, unless you put on a weighted vest. Jump-roping is good, but hard on the joints, and one study suggests that hopping on _one_ leg is good, but only if you're not a post-menopausal woman. Swimming is useless, but science has now deemed resistance bands beneficial (explain to me how you move through the water without using resistance). I feel like science is letting me down.

Yoga for Osteoporosis focuses on how to do yoga in ways that increases its bone-building potential, mostly by holding poses longer that make use of gravity and the body's weight (such as plank, but even mountain pose, done in a dynamic way--pressing feet into the floor, hugging muscles to bones--is good). Maybe this will increase bone density, maybe not, but either way, yoga is a good overall practice for health so it seems like you can't go wrong. Several YouTube videos also run through Fishman's 12 yoga poses that benefit bones, according to his research.

[Brenda Kahn · Rating 3 out of 5]

I have seen a fair amount of conflicting information about which yoga poses should not be done if suffering from osteopenia or osteoporosis. This one, written by a physician, contains a ton of physiologic explanations that went way over my head (and I was a nurse). Those chapters can be skipped to the ones on poses, which are well-illustrated and modified for those with osteoporosis, osteopenia and without. Good resource.

[Patti · Rating 5 out of 5]

This isn't a book to simply read, it's a call to action for better bone health. I am deeply indebted to Dr. Fishman for offering a safer alternative to current osteo medications. I have been on Prolia for a number of years, with good results and no (that I know of) side effects. Yet, I am taking on Dr. Fishman's yoga program in hopes that I can someday wean off of Prolia and rely solely on yoga to keep my bones strong and flexible. Fingers crossed!

[Lkking · Rating 3 out of 5]

If this author's beginning studies are found to be true with continuing research, yoga could be a bit of a breakthrough for those having a diagnosis of osteoporosis. If research does not definitively prove that yoga may reverse or at least stall this condition, the practitioner will have lost nothing by trying and may gain piece of mind, flexibility and strength. A study to follow.

[Frank Tresco · Rating 5 out of 5]

Clear, concise, accessible!

A must read for any newcomer to yoga at any age but most importantly for someone older or in anyway bone compromised.
It gives you great guidance to take into a class taught by someone not educated in yoga for osteoporosis so you can avoid instructions that might not be appropriate for you.

[Claudia · Rating 3 out of 5]

Very useful and encouraging information. I am inspired to restart yoga classes!

[Leigh Anne · Rating 3 out of 5]

Boning up on bone loss, with asanas.

And really, that IS the ratio: patrons looking solely for asana might be frustrated to learn that there are eight chapters of osteoperosis education and only three of asanas. It's really geared towards those who already have osteopenia or osteoperosis and want -- as many newly diagnosed folks are wont to do -- all the information they can find that isn't Dr. Google. This includes, of course, the evidence as to why a yoga practice can help build stronger bones.

So, really, this is a three or four-star book depending on who picks it up. I was personally hoping for more asanas, hence my rating. But the medical information provided IS excellent, and really interesting to boot (enough to make anyone take their own bone health pretty damn seriously). So do an RA interview with patrons before recommending it.

That being said, recommend it! And do purchase it for larger yoga collections. Yoga teachers might find it handy, too, especially if they are specifically trying to make their classes more inclusive of all abilities and body types. One caveat: this book is definitely geared toward white readers and doesn't really take into account how black and brown bodies experience osteoporosis, so there's that. Then again, one out of every two white women over 50 will get osteoporosis (per the book), so this is one case where it's fine to have this only in libraries that serve predominately white patrons. A separate / specialty book for POC patrons would be better for more inclusive neighborhoods (and as soon as I find one, I'll review it for you).

As for the poses themselves, three versions of each are provided: how you should do the poses if you already have the big O; how you should do them if you have the little o (osteopenia), and how you should do the pose if you healthy bones (as a preventive measure). This makes the book accessible to a variety of readers and not just those with the disease. So, again, recommended, with all the above information in hand to make you an RA wizard.

[Linda · Rating 5 out of 5]

Really useful book for those who would like to prevent osteoporosis or help treat it. The book has chapters that explain osteoporosis, as well as how yoga helps. Then a getting started chapter with some basics on yoga. Then the real meat of the book is instructions for various poses to help with bone strength, balance, and muscle strength. It includes alternate poses as well and tips for the right form.

[rosa de bustamante · Rating 2 out of 5]

Believed Yoga Could Help Overcome Osteoporosis

I read with enthusiasm each word after my densitrometry test confirmed osteoporosis.... but then I told myself " hey you’ve been doing yoga for the last ten years”. So it didn’t prevent nor cured my osteoporosis. But I ‘m still a Yoga enthusiast!

[Susan Rose · Rating 5 out of 5]

This is a great book for yoga teachers and students to understand the issues around osteoporosis and how yoga can help. Good overview of the medical side and how yoga can strengthen the bones. Illustrations of the yoga poses with detailed descriptions of how to perform them safely. It is a must read for anyone teaching yoga to seniors.

[Michaela · Rating 4 out of 5]

Fabulous and really should be read by women in their thirties. For the too little, too late crowd, it has a very interesting introductory section in bones and bone growth as well as discussion of osteoporosis, osteopoenia, recommended supplements and often prescribed pharmaceuticals. It then goes into recommended yoga poses and any contraindications for same.

[Kathy · Rating 5 out of 5]

Excellent book, but so dense, it kept me from starting. I finally decided I could learn one pose a week. I'm up to 5 poses and this works well. I would love to take a class, but so far can't find anything appropriate for lay people that is close enough.

[MarleneBuettner · Rating 5 out of 5]

Great book!

for the Yoga Practitioner: Take the fear factor away of doing Yoga with a diagnosis of osteoporosis or osteopenia!
As a Gentle Yoga Instructor I am reassured that I have been teaching safely to my clients!

[Margaret · Rating 4 out of 5]

This book makes a strong case for using Yoga instead of or in addition to medication to prevent or improve an osteoporosis diagnosis. However, the instructions for doing the poses seem too complicated to me.

[Rebecca · Rating 4 out of 5]

Excellent resource!

I just wish there were some suggested sequences.

[Evelyn · Rating 4 out of 5]

Valuable resource

[Judy Dobles · Rating 5 out of 5]

Enjoyed the science of bone health and the yoga poses that help to strengthen bone.

[Tina · Rating 2 out of 5]

This book reminded me that using apps for exercises is better than using books.

[Marc Oronoz Knight · Rating 5 out of 5]

A great resource for both students and teachers of yoga.

[Sage · Rating 5 out of 5]

2025 revised and updated edition.

[Sheryl Sherman · Rating 4 out of 5]

Very informative - great photos of poses. Very helpful.

[Reuel · Rating 3 out of 5]

Useful information re maintaining a yoga practice to prevent future osteoporosis--as well as for other benefits of the practice itself.

[Judith · Rating 1 out of 5]

Some poses are too extreme for anybody at risk for osteoporosis, much less anyone who already has it.

[Ann Carol · Rating 5 out of 5]

Good source book

I have been doing the 12 exercises for just a month and long look forward to some improvements. The book is a great source of in formation,

[Lorraine]

As a relative yoga beginner, I find the modified poses helpful. It also has good explanations of what muscles and bones the poses are supposed to impact, and lists contraindictions for each.

[Robin · Rating 3 out of 5]

Modifications for people with osteoporosis, osteopenia, and people who want to maintain their bone strength. Fishman claims that yoga can maintain or improve bone density. I would really like to believe that.