Is Yoga Good for Osteoporosis? Science-Backed Poses and Guide

Yoga is excellent for osteoporosis. Studies show that practicing weight-bearing yoga poses regularly can increase bone density by 2 to 5 percent and reduce the risk of fractures by improving balance and coordination. Research by Dr. Loren Fishman found that just 12 minutes of daily yoga can significantly strengthen the spine and hips—areas most vulnerable to osteoporotic fractures.

A safe and low-impact approach to managing osteoporosis, yoga helps improve bone strength, increases muscle support, and enhances posture, reducing fall risk. Because it’s gentle and adaptable, yoga is especially suitable for seniors and individuals with limited mobility.

Whether you are dealing with osteoporosis or looking for a way to prevent further bone loss, yoga provides a science-backed approach to strengthen bones and protect your body. 

Want to experience the benefits of yoga for osteoporosis? Book a free 1-on-1 session today!

Continue reading for the best poses, expert recommendations, and safety tips to get started.

What is Osteoporosis?

Osteoporosis, also called the “silent disease,” is the most common bone disease. While it doesn't always have physical symptoms, it causes bones to become weak and brittle, increasing their chances of breaking and leading to fractures. The most commonly affected bones include the hips, wrists, and spine. 

Generally caused by age-related reduced bone density, osteoporosis mostly affects adults over the age of 50, especially post-menopausal women. Research has observed that osteoporosis can affect 1 in 3 women and 1 in 5 men over the age of 50. 

12 Research-Backed Yoga Poses for Osteoporosis

The following poses are specifically chosen for their bone-strengthening benefits:

1. Mountain Pose
2. Tree Pose
3. Chair Pose
4. Warrior I Pose
5. Warrior II Pose
6. Triangle Pose
7. Goddess Pose
8. Plank 
9. Side Plank
10. Cobra Pose
11. Locust Pose
12. Corpse Pose

1. Mountain Pose (Tadasana)

This pose improves posture and helps distribute your body weight evenly, reducing stress on the bones. It also strengthens the legs and core for better stability.

1. Stand straight with your feet together and arms at your sides.
2. Press your feet into the ground and stand tall.
3. Stretch your arms upward and keep your chest lifted.
4. Hold for 30 seconds, breathing deeply.

Modification:

• Stand near a wall or chair for balance support. 
• Avoid locking your knees.

2. Tree Pose (Vrikshasana)

The Tree Pose strengthens the bones in your legs and hips by making you balance on one leg. This helps improve balance, preventing the risk of falls.

1. Stand straight and shift your weight onto one foot.
2. Place the other foot on your calf or inner thigh (not on your knee).
3. Bring your palms together at your chest or raise them above your head.
4. Hold for 20–30 seconds, then switch sides.

Modification:

• Use a wall or chair to stabilize if balance feels challenging. 
• Skip if you’ve had a recent hip fracture.

3. Chair Pose (Utkatasana)

Builds strength in thighs, glutes, and spine, supporting better bone mass in the hips and lower back.

1. Stand with feet hip-width apart.
2. Inhale and raise your arms overhead.
3. Exhale and bend your knees, as if sitting in a chair.
4. Hold for 20–30 seconds, keeping your back straight.

Modification:

• Stand with your back against a wall for support. 
• Don’t bend too low—keep the knees above the ankles to protect joints.

4. Warrior I Pose (Virabhadrasana I)

This pose strengthens your legs, hips, and spine, helping to improve bone density. It also stretches your chest and shoulders, enhancing posture.

1. Stand straight near a wall for extra stability and to prevent any falls while doing the pose.
2. Then step one foot back, keeping it angled slightly outward.
3. Bend your front knee while keeping your back leg straight.
4. Raise your arms overhead and stretch upward.
5. Hold for 20–30 seconds, then switch sides.

Modification:

• Keep your stance shorter and place your hands on your hips or a wall if raising arms causes discomfort.

5. Warrior II Pose (Virabhadrasana II)

Warrior II builds strength in your thighs, hips, and arms while encouraging proper alignment to support your bones.

1. Stand with your feet wide apart. Take the support of a chair or a wall for more stability.
2. Turn one foot out 90 degrees and the other slightly inward.
3. Bend your front knee and stretch your arms parallel to the ground.
4. Look over your front hand and hold for 20–30 seconds, then switch sides.

Modification:

• Reduce knee bend to avoid strain. 
• Support back heel against a wall for added balance.

6. Triangle Pose (Trikonasana)

This pose strengthens your legs and spine, stretches your hips, and improves balance, reducing the risk of falls.

1. Stand with your feet wide apart.
2. Turn one foot out 90 degrees and the other slightly inward.
3. Extend your arms out to the sides and tilt your torso over your front leg.
4. Place your hand on your shin or ankle and stretch the other arm upward.
5. If reaching down feels uncomfortable, place a block or a pillow under your hand.
6. Hold for 20–30 seconds, then switch sides.

Modification:

• Use a block or chair to rest your lower hand instead of reaching the floor. 
• Avoid twisting deeply.

7. Goddess Pose (Utkata Konasana)

Strengthens the inner thighs, glutes, and hips, promoting pelvic stability and lower body strength.

1. Stand with feet wider than hips, toes pointed slightly out.
2. Bend your knees and lower your hips into a squat position.
3. Keep your spine upright and arms extended at shoulder height.
4. Hold for 20–30 seconds.

Modification:

• Use a chair behind you or place your hands on your thighs. 
• Limit knee bend if there’s joint discomfort.

8. Plank Pose (Phalakasana)

Engages core and arm muscles, promoting spine stability and posture control.

1. Start on your hands and knees.
2. Step your feet back to form a straight line from head to heels.
3. Keep your shoulders above your wrists and engage your core.
4. Hold for 10–30 seconds.

Modification:

• Do a kneeling plank by keeping your knees on the mat to reduce spinal compression. 
• Avoid if you’ve had a recent wrist or shoulder injury.

9. Side Plank (Vasisthasana)

Strengthens the wrists, arms, and core; improves balance and supports the hips.

1. Start in a full plank.
2. Shift weight to one hand and rotate to stack feet.
3. Extend the top arm toward the ceiling.
4. Hold for 10–20 seconds, then switch sides.

Modification:

• Perform a modified side plank by placing the bottom knee on the ground. 
• Avoid if balance is a concern or if you have shoulder instability.

10. Cobra Pose (Bhujangasana)

Cobra Pose strengthens your spine and opens up your chest, improving posture and reducing the risk of fractures in the upper back.

1. Lie on your stomach with your hands under your shoulders.
2. Press your hands into the mat and lift your chest off the ground.
3. Keep your elbows slightly bent and your shoulders relaxed.
4. Hold for 15–20 seconds, then lower down.

Modification:

• Keep the lift low—only raise the chest slightly off the mat. 
• Avoid if you’ve had a spinal compression fracture.

11. Locust Pose (Salabhasana)

This pose strengthens your lower back, hips, and thighs while improving flexibility in your spine.

1. Lie on your stomach with your arms at your sides.
2. Lift your chest, arms, and legs off the ground.
3. Keep your neck in line with your spine and hold for 15–20 seconds.
4. Lower down and rest.

Modification:

• Lift only your chest or legs (not both), and keep arms on the ground for stability. 
• Use a folded blanket under the hips.

12. Corpse Pose (Savasana)

Corpse Pose promotes relaxation and stress reduction, which can support overall bone health.

1. Lie flat on your back with your arms at your sides.
2. Close your eyes and take slow, deep breaths.
3. Relax your entire body for 5–10 minutes.

Modification:

• Place a rolled towel under the knees to ease lower back pressure. 
• Use a folded blanket under your head if needed.

While these poses are beneficial on their own, it’s best to do them under the guidance of an expert to make the most of your practice. Book a free 1-on-1 session and experience the difference guided sessions can make!

Chair Yoga for Osteoporosis: Safe Options for Limited Mobility

Balancing the poses can be challenging when you have osteoporosis. However, chair yoga offers a safe and effective solution. It helps build bone strength, improve posture, and enhance joint mobility—all while staying seated.

Chair yoga is especially ideal for:

• Seniors and older adults with limited flexibility or strength
• Individuals recovering from injuries or fractures
• People with poor balance or a fear of falling
• Office workers looking to maintain bone health during the day

If you’re an office worker with little to no time to exercise, check out this detailed guide on Desk Stretches! 

4 Gentle Chair Yoga Poses for Osteoporosis

These seated poses are low-impact but still target key areas like the spine, hips, and legs to support bone density and coordination:

1. Seated Mountain Pose

This pose promotes spinal alignment and posture awareness. 

1. Sit tall in a chair with feet flat on the floor. 
2. Press your sit bones down, and reach your arms overhead. 
3. Engage your core and hold for 20–30 seconds.

2. Seated Twist

This pose enhances spinal mobility and stimulates the abdominal muscles. 

1. Sit upright, place one hand on the opposite knee, and gently twist to the side. 
2. Keep the spine long. 
3. Hold for 15–20 seconds on each side.

3. Seated Leg Extensions

This stretch strengthens the quadriceps and thigh bones. 

1. Sit tall and extend one leg straight out in front of you. 
2. Hold for a few seconds, then lower. 
3. Repeat 8–10 times on each side.

4. Seated Arm Raises

This pose supports the upper spine and shoulders. 

1. Sit upright and raise both arms slowly overhead as you inhale.
2. Lower them on the exhale.
3. Repeat for 5–8 slow, controlled breaths.

While these poses seem gentle, they activate muscles and joints in a way that promotes bone maintenance—without the risks of falls or overexertion. Regular practice can improve circulation, increase flexibility, and reduce stiffness, especially in the spine and hips.

Science-Backed Benefits of Yoga for Osteoporosis

Doing yoga for osteoporosis has several benefits, such as:

1. Better Balance and Coordination to Prevent Injuries: Studies show that yoga poses like Tree Pose and Triangle Pose can enhance static and dynamic balance, proprioception (the sense of body position), and reduce the risk of falls. By improving balance and stability, yoga can help reduce the chances of injuries.
2. Increased Bone Density: Weight-bearing yoga poses apply gentle pressure to the bones, triggering a response that stimulates bone formation. This helps increase bone mineral density (BMD), a key factor in preventing fractures. A study involving participants practicing a short, daily yoga sequence showed measurable improvements in BMD, particularly in the spine and hips, which are common sites for fractures.
3. Reverses Bone Loss: Studies have found that yoga can boost bone regeneration by stimulating osteoblasts, the bone-building cells. Over time, this can help rebuild bone mass, offering a natural way to mitigate the effects of osteoporosis while promoting overall bone health.
4. Reduces Stress: Chronic stress raises cortisol levels—a hormone known to accelerate bone loss and increase the risk of osteoporosis. Yoga helps regulate the body’s stress response by lowering cortisol, promoting a sense of calm and balance. 

When done correctly, yoga can counter the effects of osteoporosis and prevent falls and injuries, improving your overall quality of life. 

Takeaway

Practicing yoga with osteoporosis can be incredibly beneficial—but only when done safely and correctly. Improper technique or alignment may increase the risk of injury, especially for those with fragile bones or balance challenges.

That’s why working with a qualified coach makes all the difference. With MyYogaTeacher’s 1-on-1 live coaching, you’ll receive personalized sessions designed specifically for your needs. With real-time guidance and feedback, you can ensure safe form, proper posture, and tailored pose modifications. This individualized support helps you build strength, protect your bones, and improve balance—empowering you to manage osteoporosis with confidence and care.

Start your free trial today!

Frequently Asked Questions

Can yoga reverse osteoporosis?

Yoga can improve bone health, which is key to managing and preventing osteoporosis. Weight-bearing poses can increase bone mineral density and slow down further bone loss. Additionally, yoga improves posture, balance, and coordination, which can reduce the risk of falls and fractures. 

What are the best yoga poses for osteoporosis? 

The best yoga poses for osteoporosis include a combination of weight-bearing and balancing exercises. These include:

1. Tree Pose 
2. Chair Pose 
3. Warrior I Pose 
4. Warrior II Pose
5. Planks 
6. Side Planks

Yoga or Pilates, which is better for osteoporosis?

Yoga is generally better for osteoporosis than Pilates. It offers superior bone-loading benefits through weight-bearing poses like Warrior and Tree, which help stimulate bone growth and improve balance—key factors in preventing fractures. Yoga is also more accessible for seniors, requiring minimal equipment and offering extensive modifications. 

On the other hand, Pilates can improve core strength and posture, but it often relies on specialized equipment and lacks the same level of scientific support for bone health. For most people with osteoporosis, yoga is the safer, more effective, and more affordable choice.

How often should I do yoga for osteoporosis?

Aim to practice yoga at least 3 to 5 times a week. According to research by Loren Fishman, just 12 minutes a day can help improve bone density, balance, and strength. Consistency matters more than duration, so short, regular sessions are highly effective—especially when guided by proper instruction.

Which is the best form of yoga to manage osteoporosis?

The best type of yoga for managing osteoporosis is often Hatha yoga, which offers gentle, weight-bearing poses that are easy to modify. Hatha yoga emphasizes alignment, balance, and strength, which are key for improving bone density and reducing the risk of falls.