YOGA FOR OSTEOPOROSIS
Strong, Steady, Straight
You can turn the challenge of thinning bones into an opportunity for better health and well-being!
DROP-IN CLASSES
Wednesdays, January 7th - March 4th, 2025
NO CLASS ON FEBRUARY 4TH
10:30 AM - 11:45 AM Mountain Time (find your local time)
Investment: $22CAD ($16USD) + fees / class
Live class on Zoom
The opportunity to interact and ask questions
7-day access to class replay
Registration for drop-in classes closes on Tuesdays at 4 PM Mountain (6 PM Eastern).
DROP-IN SCHEDULE
WINTER SESSION
THE CENTRAL CORE OF BALANCE AND STRENGTH
WED, JAN 21ST, 2026
10:30 AM - 11:45 AM MT
YOGA FOR OSTEOPOROSIS
FAQs
Yes, these classes include 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, these classes are 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.
Depending on the focus of the class, you will need some of 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 2-3" rubber balls (or 2 tennis balls)
elastic resistance band
You will receive the exact list of props at 4 PM Mountain Time, the day before the class.
If you are unable to attend a class live, you will have access to the recording for 7 days.
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 classes include 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.
Whatis included in a drop-in class?
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
visual and vestibular systems
safe transitions between short series of poses
deep relaxation
off-the-mat healthy habits
In addition to yoga poses, classes can 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: 7-day class replay
YOGA FOR OSTEOPOROSIS
Strong, Steady, Straight
DROP-IN CLASSES
Wednesdays, October 22nd - December 17th, 2026
10:30 AM - 11:45 AM Mountain Time
Investment: $22CAD ($16USD) + fees / class
What's included?
Live class on Zoom
The opportunity to interact and ask questions
7-day access to class replay
Registration for drop-in classes closes on Tuesdays at 4 PM Mountain (6 PM Eastern).
Hi,
I'm Susana.
I am Bone Fit™ trained(Osteoporosis Canada) and a Certified Yoga for Bone Health teacherin 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?