Introduction
Despite the widespread belief that weight-bearing exercises are necessary to maintain bone health, a study published in *Topics in Geriatric Rehabilitation* in 2015 challenges this notion. Researchers have found that a daily 12-minute yoga routine has the potential to reverse bone loss associated with osteoporosis.
Study Findings
The study involved 741 participants who were recruited online. The participants underwent dual energy x-ray absorptiometry (DEXA) scans of their hips and spines to assess their bone density at the beginning of the study. They were also instructed to practice a specific yoga routine and log their progress online.
Of the participants, 227 (mostly women) consistently followed the yoga routine for two years. The results showed significant increases in spinal bone density, while hip bone density also improved though not to a statistically significant level.
Implications of the Study
While these findings are promising, the study has limitations. Only a fraction of the participants adhered to the yoga routine, and less than half provided complete DEXA reports. This raises questions about the generalizability of the results.
Additionally, the participants were self-selected, meaning they had a pre-existing interest in yoga. This could introduce bias into the results.
Yoga Routine for Bone Health
The yoga poses included in the study are illustrated below. Each pose should be held for 30 seconds, followed by a 30-second rest.
- Downward-Facing Dog
- Plank
- Cobra Pose
- Child’s Pose
- Cat-Cow Pose
- Thread the Needle
- Low Lunge
- High Lunge
- Warrior II
- Triangle Pose
- Chair Pose
- Corpse Pose
Conclusion
This study provides preliminary evidence that a daily yoga routine may benefit bone health. However, more definitive research with a larger and more representative sample is needed to confirm these findings and determine the optimal yoga regimen for improving bone density.
