AARP Article on Yoga for Stronger Bones (pose 5)

(Here’s my introduction from Part 1 of this series, plus my take on the fifth pose)

The “AARP Bulletin” from January/February, 2025, included a brief article called “Easy Yoga for Stronger Bones” with the subtitle “Research shows you can rebuild bone mass with these 5 simple moves”, by Andrew J. Stillman. Here’s the link, though you must be a member to access the article: https://www.aarp.org/benefits-discounts/members-only-access/info-2025/yoga-for-stronger-bones.html.

It focuses on Dr. Loren Fishman’s research. I’ve studied with Dr. Fishman, and did his certification to teach Yoga for Osteoporosis in 2017. The article shows 5 poses that Dr. Fishman recommends, and here I’ll give my perspective on what was included.

Pose 4) Hand-to-Foot 1 (Supta Padangusthasana 1)

I usually teach this pose lying on the back. However, if you have trouble getting down to the floor and back up, the seated version is a great alternative. The article says, “Keep your butt and back pressed against the back of the chair throughout the pose.” This is important so that you don’t round your back forward or backward.

The model in the AARP article could realign her pelvis so that she is seated a bit more forward on her sitz bones. The leg is a heavy part of the body, and this variation of the pose takes some strength and core work to lift the leg off the chair seat. You don’t want your back to be rounded when using that kind of muscle force.

We get the best stretch of the hamstring muscles on the back of the thigh if the leg is totally straight. However, in the seated version of the pose, be careful not to hyperextend the knee. Don’t let the knee sink down toward the floor, and definitely don’t push it down toward the floor. You can focus more on extending the leg out in front of you and lengthening in that direction.

To do the pose on your back, use some support under your head and shoulders and keep both legs straight (as shown in the image above).

If you have osteoporosis or osteopenia, or if you just want to keep your bones strong, you can add these poses to your practice. One thing I didn’t see really mentioned in the article is that it is important to work with good alignment AND with vigor. Working with vigor and poor alignment can lead to injuries. Working with good alignment and no vigor is relaxing, but won’t lead to stronger muscles and bones. So first align yourselves well, then add more muscle work for the extra strengthening.

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Link to Pose 1: https://sonomabodybalance.com/2025/02/yoga-for-stronger-bones/

Link to Pose 2: https://sonomabodybalance.com/2025/02/aarp-yoga-for-stronger-bones-2/

Link to Pose 3: https://sonomabodybalance.com/2025/02/aarp-yoga-for-stronger-bones-3/

Link to Pose 4: https://sonomabodybalance.com/2025/04/aarp-article-on-yoga-for-stronger-bones-pose-4/

(image: Jeanette Vonier)