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Sivananda Ashram Yoga Retreat Bahamas
Expand your horizons Yo g a v a c a t i o n s H a t h a y o g a M e d i t a t i o n Ay u r v e d a Yoga therapy Music festivals Conferences Workshops Yoga Teacher Training Courses: Dec 4 - 31, 2013
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Jan 4 - 31, 2014
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Apr 4 - May 1, 2014
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Sivananda Ashram Yoga Retreat Bahamas
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to help strengthen and maintain bone density.” In fact, a meta-analysis of trials shows that after menopause, “women who exercise have up to 1 percent greater bone density compared to control groups who did not exercise and also lost 2 to 3 percent of bone mass,” says Shipp. In yoga, Shipp says, anything that involves jumping (such as when you transition from Down Dog to Standing Forward Bend or from a wide-legged stance to Mountain Pose) could be beneficial for fit, premenopausal women. For people of any age, weight-bearing postures (Table Pose and Plank, for example) can also be useful for strengthening bones, especially if the demand is novel to the body. Moving the body against resistance—as is done in Chaturanga Dandasana—can also help strengthen bones, so Shipp generally gives her patients some version of a pushup, even if her frailer patients need to do a modified variation that has them standing in front of a wall, palms pressing against it.
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Not everyone is in agreement on which postures are safe and effective for people with compromised bone mass. In Yoga for Osteoporosis, the authors—yoga therapist Ellen Saltonstall and Dr. Loren Fishman, medical director of Manhattan Physical Medicine and Rehabilitation—caution against a convex rounding of the spine, as in Cat-Cow Pose, which can cause tiny fractures in the spine. Twists have the potential to do the same, but Fishman contends that twisting poses are “the only way I know to strengthen the anterior part of the vertebral body.” Fishman’s pilot study of 11 people and 7 controls found that those who reported doing 10 minutes of yoga daily increased bone mineral density with no injury. While the findings are encouraging, Fishman acknowledges that the numbers are small, so he’s continuing research. This involves sending a yoga video (with modifications for postures such as Triangle Pose, Camel Pose, and several twists) to those who registered with his website and asking them to practice daily and take supplements, including vitamin D3 and s ep t em b e r 2 0 1 3