Dr. Loren M. Fishman, a physiatrist at Columbia University
who specializes in rehabilitative medicine, has been gathering evidence on yoga
and bone health for years, hoping to determine whether yoga might be an
effective therapy for osteoporosis. In one of his studies, he had the participants
perform 12 assigned yoga poses daily or at least every other day. His findings showed improved bone density in
the spine and femur of the participants who were moderately or fully compliant
with the assigned yoga exercises.
The following list outlines the 12 yoga poses performed during the study:
- Tree
- Triangle
- Revolved Triangle
- Warrior II
- Side-angle
- Locust
- Bridge
- Supine hand-to-foot
I
- Supine hand-to-foot
II
- Straight-legged
twist
- Bent-knee twist
- Corpse
You may perform the poses in any order. Remember to be kind and
gentle with your body as you perform each pose. Each pose is held for up to 30
seconds. The entire regimen, once learned, should take only 12 minutes to
complete.
Reference: 12 Minutes of Yoga for Bone Health, Jane E. Brody, December
21, 2015.