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Yoga for Bone Health: Upper Body

Beginner I

This gentle hatha yoga class for seniors teaches you how to do yoga in a way that is safe if you have osteoporosis, or helps prevent you from getting osteoporosis. David teaches you how to take care of your body as you get older by doing poses that help prevent and relieve muscle tightness and soreness, joint pain, arthritis, neck pain and headaches. You may also want to check out David's Yoga for Bone Health: Lower Body.

Equipment:
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Comments

Existing Comments

REK
April 23, 2021
Comment:

I really appreciate your clarity and emphasis on being gentle and careful. Great demeanor. I echo the commenter who suggested checking out Loren Fishman’s poses. I would love to see a routine designed for everyday practice based upon them.

Oriana LaChance
January 25, 2021
Comment:

Hello, David. I am 74 and have osteoporosis. I began doing yoga in my 50s for my back. I have done your 2 classes for strong bones, but would like something more. Are you aware of Loren Fishman’s 15 poses for osteoporosis? I can’t find them in a well-put-together flow. Perhaps you could do another class for strong bones that speaks to students who are more experienced with yoga? You can find Fishman’s poses on the internet. Just a suggestion, and thank you for all your wonderful classes for beginners/intermediate.

mbschaefer
March 19, 2020
Comment:

David,
I’ve been doing research and just took a PT class for osteoporosis. The experts I’m following say no forward bending especially if you have osteoporosis in spine which I do. I love your classes and I can adapt these poses, but I’m concerned that many may not have that knowledge. Please be sure it’s appropriate for those of us with osteoporosis. Thank you

FrannyJ1
March 15, 2020
Comment:

Thank you David! A great help for mobility and release - counting on it to help my bones, too!

huma
January 17, 2020
Comment:

hello-
my mum has osteoarthritis, and I am looking for my classes like this for her, could you help? This class is a bit of a challenge, as she has to stand for so long.. but she has persevered.
i'm afraid she cant sit on the floor, but can sit on a chair.

Any pointers would be welcomed.

David Procyshyn
January 17, 2020
Comment:

Hi there. Have you tried searching using the Style filter? Choose Yoga for Seniors and click Apply. There are two in particular that might be good for her. My Yoga for Seniors: Improve Strength, Flexibility and Balance I and II, although they could also be a bit too challenging. The others are my two chair yoga classes, which you will find on page two.

Ritasans
January 10, 2020
Comment:

Wonderful soft stretch practice. Thank you, David, for explaining it so thoroughly.

sng4ever
October 25, 2019
Comment:

great for YTT
David is so good and explaining everything

Chickadeez
August 4, 2019
Comment:

I definitely love the way this feels. I will be adding this in regularly. Mahalo!

FrancieB
July 5, 2019
Comment:

Thank you so much for making classes for people with osteoporosis. I really appreciate this. I hope you can feel my gratitude :)

stephleest
May 1, 2019
Comment:

I'm 35yo and have been doing yoga for years. This gentle upper body stretching felt great this morning when i was feeling sore from yesterday's workout.
This class is straight-forward (no yoga jargon used here) and accessible to everyone. As David mentions, owning a mat and strap is not necessary, since you can replace the strap with anything rope-like that's about 4 feet long.

Yoga soul
January 25, 2019
Comment:

Found it to be a gentle, yet effective class to stretch the shoulders and neck

dickens
January 25, 2019
Comment:

Excellent and just what I needed today. Thank you David

Maralepp
January 21, 2019
Comment:

This would be a great class for the mid-afternoon slump! I love how I feel afterwards.

duhsala
January 14, 2019
Comment:

Excellent session for osteoporosis. I continue to be amazed at how powerful seemingly simple stretches can be! I am delighted to be receiving guidance on the correct way to move my body to help it be strong, flexible, and relaxed.

Mozie
January 14, 2019
Comment:

Nice practice, look forward to sharing this gentle practice with my seniors, and adults with disabilities. Thank you!

tomaswann
January 12, 2019
Comment:

An excellent start to the day. tarted to feel some ease with the process and my body welcoming the movement. It definitely brought energy.

agilpwd
January 9, 2019
Comment:

Lots of creaking and crackling today, but feel amazing. Thanks!

agilpwd
January 9, 2019
Comment:

Lots of creaking and crackling today, but feel amazing. Thanks!

cheryford
January 8, 2019
Comment:

Awesome stretching and release of tension by softening . Balance of effort and release in a gentle way! I find myself being more aware of my breath and movement.
Thanks
Cynthia

Calm Me
January 8, 2019
Comment:

I love the neck stretches...must add these daily.

nisibird
January 8, 2019
Comment:

As a person with osteoporosis and headaches, I am happy that I could begin doing some safe, gentle movements to help with the stiffness and pain I experience. I'm looking forward to making yoga more a consistent, daily activity in my life.

Sue2018
January 8, 2019
Comment:

loved the slow movement and concentration on upper half of body. Looking forward to lower half of body tomorrow!

gmichaelw
January 8, 2019
Comment:

Nice way to loosen things up. I look forward to tomorrow’s focus on the lower half.

Zozoa
January 8, 2019
Comment:

Very good stretches for the neck.

Francine P
January 8, 2019
Comment:

wonderful! I feel looser the reminder to keep muscles soft is so appropriate.
Namaste

2019forme
January 8, 2019
Comment:

Perfect again David! What a beautiful way to start my day....I'll finish up with one of your meditations and be ready for anything...Namaste

2019forme
January 8, 2019
Comment:

Perfect again David! What a beautiful way to start my day....I'll finish up with one of your meditations and be ready for anything...Namaste

Dmkemp2
January 7, 2019
Comment:

This was so invigorating and at a perfect pace for someone who doesn't done any yoga for a few years. Thanks David.

Debhil
November 8, 2018
Comment:

Thanks for letting me do yoga with you for years! But I have recently been diagnosed with osteoporosis, especially in the upper spine, and have been warned by two MDs to not twist or round my back, including forward bends. However, I cannot find any real evidence that bending or twisting has actually caused spinal fractures. What's your opinion? Do you know of good quality research done on this topic? Thanks in advance.

Rbreid73
November 2, 2018
Comment:

Hi David - I'm not necessarily your target audience for this class, but as a teacher I still loved slowing a sequence down to cater for a specific type of student. My Yoga for Men classes I run locally have many that join my class and would benefit from some of these more subtle movements to realise the benefits without overstraining themselves. It can be so challenging moving in space through poses, so I really like the use of the strap through many of these poses. Really looking to practicing the lower body class next - thank you.

David Procyshyn
October 31, 2018
Comment:

Note the name change on this one, everyone. We changed it from 'Osteoporosis' to 'Bone Health'.

birdnthesky
October 29, 2018
Comment:

Enjoyed this class. It was nice to slow down and remember to be aware. Softening is something I need to work on. I feel myself stiffen in a lot of poses. Thank you.

Deborah Lilly
October 27, 2018
Comment:

LOVELY, David. How come you always know just what I need? I appreciate how you articulate the essential minutiae of each pose; even after doing yoga for decades this was still a challenge resulting in a Warrior One more grounded than ever before. SOFTEN is such a lovely reminder for every minute. As the seasons pass I observe your environment; you're back outside and looks like you've got a drought; as we have in Australia.

David Procyshyn
October 29, 2018
Comment:

HI Deborah. Thank you so much for the wonderful comment. Yes, I think we can all soften a little more in yoga and in life, can't we! I'm happy that you benefited from this class.
It was filmed in the fall here on the west coast of Canada. Although we are on the coast, our summers are very dry.