Best Yoga Poses for Bone Strength and Osteoporosis Prevention
By Sarah Avery, PT, DPT
Owner of In Motion Integrative Physical Therapy
If you've recently been diagnosed with osteoporosis—or you're thinking proactively about your bone health—know that you're not alone, and there are meaningful, empowering steps you can take to support your body. One of those steps is incorporating the right kind of yoga into your movement routine.
Yoga can be a deeply supportive practice for improving balance, posture, and strength—all essential for preventing fractures and staying confident in your movement as you age. When approached with care, yoga also offers gentle tensile loading of the bones, supports healthy posture, and can serve as an important tool for managing the anxiety and stress that often come with a new diagnosis.
Below are a few of the most supportive yoga poses I recommend to clients navigating low bone density. These movements are spine-safe, avoid excessive rounding or twisting, and align with what we know supports bone health.
Tree Pose (Vrksasana)
Category: Balance + Fall Prevention
Tree pose is one of my go-to balance poses for clients with osteoporosis because it’s accessible, easily modified, and highly effective. Balance is critical to fracture prevention—especially hip fractures—so I always include balance training in my programs.
Why it helps:
Standing on one leg activates the muscles around the hip joint and improves proprioception. Practicing it regularly builds the confidence needed to navigate uneven terrain and reduce the likelihood of falls.
How to modify:
Use a wall or sturdy chair for support.
Keep the lifted foot on the ankle or calf (not on the knee).
Engage the standing leg and draw up through the crown of the head.
Locust Pose (Salabhasana)
Category: Posture + Spinal Extension
Locust is one of the safest and most effective back-strengthening poses in a yoga practice. It encourages extension of the thoracic spine, counters kyphotic posture, and strengthens the muscles that support spinal alignment.
Why it helps:
Improved posture reduces the risk of vertebral fractures, enhances breathing capacity, and supports balance. It also helps you feel more open and confident in your body.
How to modify:
Keep the gaze down to avoid neck strain.
Lift the chest and legs only as much as is comfortable.
Focus on length over height—think about reaching rather than lifting.
Chair Pose (Utkatasana)
Category: Tensile Loading + Strength
Chair pose builds strength in the legs, hips, and spine—areas particularly important for those working to maintain or improve bone density. It’s also a way to introduce controlled loading through the lower body, which helps stimulate bone remodeling.
Why it helps:
Weight-bearing through the legs and spine, in a functional standing position, supports bone health in the hips and lumbar spine. It also challenges postural muscles and promotes body awareness.
How to modify:
Keep the spine neutral—no tucking or rounding.
If needed, stand in front of a chair and hover just above the seat.
Keep the knees tracking in line with the toes.
Bird Dog
Category: Core Stability + Hip Strength
This is a foundational movement that I use often in both PT and yoga settings. It strengthens the deep core and hip stabilizers while promoting spinal control and coordination.
Why it helps:
Core strength is essential for protecting the spine, improving posture, and supporting safe movement patterns. The hips are also loaded in a controlled, functional way here.
How to modify:
Begin in a tabletop position with hands under shoulders and knees under hips.
Extend one arm and the opposite leg, keeping the spine long and steady.
Return and repeat on the other side.
Legs Up the Wall (Viparita Karani)
Category: Stress Management + Nervous System Support
Bone health isn’t just about physical strength—it’s also impacted by stress. High cortisol levels can disrupt the balance of estrogen and progesterone, both of which play a role in bone metabolism. Restorative poses like Legs Up the Wall help calm the nervous system and bring a sense of ease, especially after receiving a new diagnosis.
Why it helps:
It supports venous return, calms the mind, and provides a gentle inversion that feels nourishing without any risk of spinal rounding.
How to modify:
Use a folded blanket under the hips to maintain neutral alignment.
If lying flat isn’t comfortable, try placing legs on a chair or couch instead.
A Final Word
Yoga for bone health doesn’t have to be complicated, risky, or intimidating. In fact, it should feel supportive, grounding, and empowering. These poses—when done with care and consistency—can help you feel stronger, more balanced, and more connected to your body.
Medical Disclaimer: The movements described in this article are intended for educational purposes only and are not a substitute for medical advice. Please consult your physician, physical therapist, or qualified healthcare provider before starting any new exercise routine, especially if you have a diagnosis of osteoporosis or other medical conditions.
Looking for Support?
I offer both one-on-one physical therapy sessions that incorporate yoga-based movement, as well as a weekly group yoga class focused on safe, effective movement for bone strength, posture, and balance.
These sessions are ideal if you:
Have been recently diagnosed and feel overwhelmed
Want to build a safer movement practice tailored to your needs
Are looking for a supportive and encouraging environment
Prefer guidance from someone who understands both physical therapy and the healing benefits of yoga
If you’d like to talk through your options, I offer free 20-minute phone consultations to help you figure out what would best support you.
You don’t have to navigate this alone—there is a path forward that honors where you are and where you want to go.