YOGA FOR OSTEOPOROSIS
Strong, Steady, Straight
You can turn the challenge of thinning bones into an opportunity for better health and well-being!
SUMMER PRACTICE
Wednesdays, July 2nd - August 20th, 2025
10:30 AM - 11:45 AM Mountain Time (Find your local time)
Investment: $150CAD ($109USD) + fees
- 8 1-hour live classes on Zoom
- Weekly live Q&As
- BONUS: Session portal (for access to class replays, additional 8-week sessions and short practice videos)
Registration closes Tuesday, July 1st at 4 PM Mountain (6 PM Eastern).
This session focuses on the WARRIOR I, II & III SERIES and includes poses targeting the spine, hips, femurs, ribs and wrists.
The Problem
with Osteoporosis
If you're here, there's a strong chance you have been diagnosed with osteoporosis or low bone mass. You, my friend, are not alone!
Over 500 million people worldwide are affected by this silent disease and, in many cases, it prevents people from living their best life.
The fear of bone fractures can often lead to anxiety and reduced activity levels, which leads to more muscle and bone loss. It's a vicious cycle!
However, this does not have to be the norm – living with osteoporosis can, in fact, usher in a lifestyle that is healthy, active, mobile, and full of confidence.
Low bone density does not equate to the end of an exciting, active, joyful life.
People with osteoporosis should be encouraged to do more rather than less. The evidence indicates that physical activity and exercise are not associated with significant harm, including vertebral fractures; in general, the benefits of physical activity outweigh the risks.
Yoga can be a valuable part of a holistic approach to managing osteoporosis. It can support people with osteoporosis in their efforts to improve functional strength, posture and balance and decrease the risk of falls and fractures.
A regular yoga practice can lead to:
- increased muscle and bone strength ⇨ lowers the risk of fractures
- improved balance and coordination ⇨ prevents falls
- better posture ⇨ protects against vertebral fractures
Other "side effects" can include:
- Increased proprioception & interoception
- Improved range of motion in the joints
- Increased muscle flexibility
- Lower level of inflammation in the body
- Decreased levels of cortisol
But, when it comes to osteoporosis, all yoga is not created equal.
Regular yoga classes include many poses that are not safe for people with osteoporosis: deep forward folds that round the spine forward, and deep, seated twists that force the spine to twist to end-range, just to name a few.
Flow classes encourage you to move fast from pose to pose. They include dangerous transitions, little to no alignment focus, and the risk of losing your balance is quite high.
The Yoga for Osteoporosis session includes yoga poses and movement exercises that have been carefully selected and modified to meet the recommendations and safety guidelines put forward by Osteoporosis Canada.
Here's an example of a pose that you will practise during the session: Revolved Triangle.
In a regular yoga class, you might be able to use a yoga block to make the pose more accessible but, since you have osteoporosis, you want to avoid combining spinal flexion with rotation.
- If you're flexible enough, a block might be all you need to prevent spinal flexion.
- If flexibility is a work in progress, you are probably going to need more props to keep your spine safe.
In a yoga for osteoporosis class, you are encouraged to use as many props as you need to make the pose safe. This is different from person to person. Some people are going to need a chair to safely practice Revolved Triangle, other people are going to need both a chair AND a block.
One size doesn't fit all!
In addition to osteoporosis, each individual can present a unique set of challenges: musculoskeletal imbalances, functional limitations, old injuries, and visual or vestibular issues to name just a few.
A yoga practice adapted uniquely to you is a lot safer and twice as potent as a generic group class that's one size fits all.
Throughout the 8-week session, we'll work together to find the pose variation that best suits your specific needs.
A NEW SESSION IS STARTING ON WEDNESDAY, JULY 2ND, 2025.
Registration closes Tuesday, July 1st at 4 PM Mountain (6 PM Eastern).
What is included in the 8-week session?
8 live interactive Zoom classes
- 1-hour yoga class
- 15-30 min Q&A (get your questions answered live after each class)
Have questions between classes? No problem, I'm happy to answer your questions via email.
Depending on the week, each live 1-hour yoga class can include:
- breath work
- body awareness
- warm-up/mat work
- transitions (sit-to-stand, lying down-to-stand)
- standing/weight-bearing poses
- posture awareness
- back extensions
- gentle twists
- deep relaxation
NEW additions to the program this year:
- visual and vestibular systems
- safe transitions between short series of poses
- off-the-mat healthy habits
In addition to yoga poses, classes also include myofascial release and resistance work using Thera-Bands.
The myofascial work releases tension in the connective tissues. It helps alleviate pain and improve flexibility and mobility of the body, which in turn improves your alignment (posture) and makes your yoga practice safer and more effective.
The resistance work makes your muscles stronger and may also increase the strength of your bones.
BONUS
To support your daily practice, you will have exclusive access to a distraction-free portal, where you will find:
class replays
recordings of Warrior I, II & III 8-week sessions
an additional 8-week posture improvement session
sample practice plans (PDFs) - 3 different levels of practice for each week of the program
a library of 45 practice videos (5-10 minutes each)
restorative yoga series (because people with osteoporosis need to relax just like everybody else!)
A peek inside the Yoga for Osteoporosis Portal
Session FAQs
Yes, the session includes yoga poses and movement exercises that have been carefully selected and modified to meet the safety guidelines put forward by Osteoporosis Canada. I call it a practice with an osteoporosis filter.
Yes, this is suitable for people new to yoga. No previous yoga experience is required. The practice can be modified to accommodate various levels of fitness. The ability to transition from floor to standing and reverse is a must.
You will need these props to support your practice:
- mat
- chair (with a flat seat surface and no padding works best)
- 8-foot strap
- 2 blocks
- blanket/big bath towel (something that is dense, not fluffy, preferably twin size)
- wall space
- 2-3" rubber ball (or a tennis ball)
- elastic resistance band
If you are unable to attend a class live, you will have access to the recording via a distraction-free platform. Just make sure to catch up before the end of the session. Access to the session platform expires on December 24th, 2024.
YOGA FOR OSTEOPOROSIS
Strong, Steady, Straight
SUMMER PRACTICE
Wednesdays, July 2nd - August 20th, 2025
No class on October 30th
10:30 AM - 11:45 AM Mountain Time
Investment: $150CAD / $110USD + fees
What's included?
- 8 1-hour live classes on Zoom
- weekly live Q&As
- BONUS: Session portal (for class replays, short practice videos)
Registration closes Tuesday, July 1st at 4 PM Mountain (6 PM Eastern).
Hi,
I'm Susana.
I am Bone Fit™ trained (Osteoporosis Canada) and a Yoga for Bone Health teacher in the Dr. Fishman Method.
I have been working with people with osteoporosis for the last 5 years both in person and online, providing support and community.
I encourage people to do more rather than less and adopt a positive approach to osteoporosis management.
I teach people to focus on "how to do" things safely rather than what "not to do".
I strongly believe that yoga has the potential to improve the overall quality of life for people living with osteoporosis.
Be strong, steady and straight,
🙏 Susana
Questions?