Resources for Self Assessment and Practice at Home
Yoga for Osteoporosis: Clinically documented to effectively increase bone density when practiced regularly and according to instructions. When building bone density, the regularity and consistency of practice and activity is very important. Remember you are doing the poses in a way that puts force through your bones, so it feels strong, but not painful, and you need to use calm, slow breathing to make sure it doesn't feel stressful. Pain in always a sign something is wrong; intensity is ok, but build up slowly and sustainably - this is something you will be doing for the rest of your life.
Find the You Tube Link here made by Dr Loren Fishman who conducted the study that showed that practicing these poses for 12 minutes a day 5 days a week effectively built bone density (click here for the NY Times article) or another similar sequence based on the research here If you have any questions of difficulties with the practice, ask Maria or an experienced, qualified yoga teacher who knows about osteoporosis to provide you with instructions and check you are doing it safely.
Here is a handout with all the poses photographed.
Information on bone health, nutrition and exercise guidelines from Osteoporosis Australia
Strengthening Exercise - Chair Rise and 30 second Sit to Stand Assessment
Really simple, evidence based exercise program to do at home, with guidance on how to progress when you are ready. Useful if you need some ideas for what to do at home
Relaxation: take a load off and destress
Balance practice should first of all be safe, and not put you at risk of falling. Practice simple balance stability first, using a support such as a wall or chair just in case you need it. As you gain strength and confidence, begin to challenge yourself by changing the stability of your support, using your arms to reach, or looking up or over your shoulder. Don't forget to breathe and relax - that is another reason you have to feel safe while you practice.
Find below a few resources to help you practice at home.
The 4 Stage Balance Test is a way of testing and practicing balance. Find below: the test, and a link to a youtube video that has home based exercises and includes the 4 stage balance test. Link here
Dr Baxter Bell from Yoga for Healthy Aging has a number of great balance practices on You Tube. Here are a few links to start you exploring.
4 Corners Balance
The Banana Peel
Handless Half Moon
Getting Down and Up Off the Floor
Here are some links on you tube with methods of getting up off the floor. Try some of them carefully. Find a favourite, and practice it 1 or 2 or 3 times every day.