Yoga Instructor and Physical Therapist Margaret Martin presents two Yin Yoga routines that are safe for individuals with osteoporosis, osteopenia, or low bone density.
There are two routines in this title. One is done on the floor and the other uses a wall for support. The Floor Routine lasts approximately 32 minutes and the Wall Routine lasts almost 29 minutes. The title includes a short introduction by Margaret.
Both routines are wonderful for individuals concerned about the health of their spine from a disc, bone or joint perspective. You can rest at ease knowing the routines are safe for you.
Introduction to Yin Yoga for Osteoporosis
Yoga Instructor and Physical Therapist Margaret Martin has designed two Yin Yoga routines that are safe for individuals with low bone density or osteoporosis.
Margaret helps you understand her reasoning behind the poses she selected. You can rest at ease knowing the routines support your flexibility but keep your bones, discs and joints safe.
You will gain a better understanding of how different tissues in your body need time to stretch.
Yin practice allows your fascia the time it needs to elongate and release.
The two Yin routines provide an opportunity to decompress from the busyness of your life. I invite you to make time for yourself.
Take a full breath and join me on the mat.
Floor Routine
In the Floor Routine, individuals diagnosed with low bone density, Osteopenia or Osteoporosis are guided into poses by a licensed Physical Therapist and Yoga Instructor.
The poses include Sphinx, Extended Child, modified Baby Dragon, Cat Pulling its Tail and Bananasana.
These poses were chosen because they counter many of the restrictive postures we assume throughout the day. Sitting tightens up our hip flexors, quadriceps and front body. Computer work, hobbies and chores tighten our side bodies.
This practice will elongate many of your muscles and allow you to look and feel your best while instilling a sense of deep relaxation.
The props you will need include a Yoga mat, Yoga blocks or stools and a blanket.
See you on the mat!
Wall Routine
Individuals diagnosed with low bone density, Osteopenia or Osteoporosis will be guided into poses by a licensed Physical Therapist and Yoga Instructor.
A wall is a perfect surface to rest your feet as you explore poses that will elongate all of the muscles surrounding your hip joint.
These poses provide you with a relaxing, supportive alternative to many of the traditional hip stretches that are healthy for your hip but can be harmful for your spine.
This practice will elongate many of the muscles in the hips and back that support you during strength and weight bearing aerobic exercises.
It instills a sense of deep relaxation.
The props you will need for this practice include a stretching strap or long belt. a cushion, towel, Yoga blocks and socks!
See you on the mat!
Note: If you have suffered from a disc herniation, this practice is also safe for you.
This yoga programme is designed for adults who want structured, educational exercise guidance for bone health, and who can exercise at home without hands-on supervision.
Make sure you receive the clearance from your physician or physical therapist before starting this or any other exercise program.
This programme cannot see you, progress you week by week, or correct your form in real time. If you need that level of attention, please work with a clinician in person.
This is a pre-recorded educational exercise programme. It is not a physiotherapy, medical, or personal-training service. Buying it does not make Margaret Martin or MelioGuide your clinician, and we do not assess whether these exercises are right for your body.
Exercise involves a risk of injury, including fracture. If you have osteoporosis, osteopenia, a recent fracture, spine, hip or pelvic pain, or you have been told you are at high fracture risk, get clearance from your own physician or physiotherapist before you start.
Stop if you feel pain, dizziness, chest pain, or unusual shortness of breath.
I am a Physical Therapist with over 40 years of clinical experience helping people achieve their health goals, stay strong and age well.
I am the author of three books (including an Amazon bestseller) on exercise and bone health. I have also produced numerous home workout videos and courses for patients and health professionals.
My clinical specialty is focussed on bone health, osteoporosis, and exercise for successful aging.