Safe Yoga for Osteoporosis: Forward Bend Alternatives
What yoga poses should you avoid if you have osteoporosis, osteopenia or low bone density?
Yoga can be fabulous when it is adjusted and adapted to the individual. However, not all yoga poses are the safest choice if you have osteoporosis or osteopenia.
As I always say in our classes and programs, what is safe for one person might be different for someone else. Your best bet ALWAYS is to speak to your doctor and work with a teacher or trainer who can help you adapt the exercises, stretches, and routines you do.
In this short post, I will cover deep forward bends, and in future posts, I will cover some of the other poses that should be avoided if you have osteoporosis, osteopenia, or low bone density.
The video below covers a safe alternative to deep forward bends if you have osteoporosis and want to practice safely.
Please keep this in mind as you gather information about how to practice yoga safely:
We do not need to be fearful of any yoga pose; the goal is to be informed and make the right choices for our bodies! The way to get around fear is to be CURIOUS- and to get the right information so you can make informed choices about practicing yoga safely with an osteoporosis diagnosis.
Osteoporosis and Yoga
Deep forward bends, such as seated forward folds or standing forward bends, involve extra loaded flexion of the spine.
No movement is inherently bad (I am SO not into fear-mongering!), but certain movements can be riskier than others.
A deep forward bend is not the best choice if you have low bone density.
The key, as always, is to know the facts and to make safe choices for yourself!
Deep forward bends can:
Increase Compression on the Vertebrae: Forward bends put added pressure on the front of the spine, particularly on the vertebral bodies. This can lead to compression fractures, especially in individuals with low bone density.
Risk Microfractures: Repetitive deep flexion can cause fractures over time, which may worsen bone health and posture.
Aggravate Existing Issues: If you already have a history of fractures or spinal issues, these poses can exacerbate pain or discomfort.
What to Avoid
If you have osteoporosis, it’s best to steer clear of poses that require deep spinal flexion, including:
Seated Forward Folds (Paschimottanasana): Sitting with legs extended and folding forward can strain the lower back.
Standing Forward Folds (Uttanasana): Hanging forward with straight legs puts undue pressure on the spine.
Child’s Pose (Balasana) with Deep Rounding: Uggh. My least favorite pose is given ALL the time in yoga classes so it is important to state that this is NOT a good choice for most people. It is often suggested as a “resting pose,” but It involves deep rounding and is usually the least comfortable pose for a beginner.
If you are in a class where they are suggesting it, there are a TON of better alternatives, including supported bridge - which is what we do in our Pacifica and Online Classes.
Safer Alternatives to Forward Bends
Instead of deep forward bends, consider these safer options that still provide flexibility and relaxation without compromising your spine:
Seated Cat-Cow Stretch
How to Do It:
Sit on a chair or the floor with a neutral spine.
Inhale, gently arch your back (Cow Pose), and exhale, round slightly (Cat Pose), keeping movements small and controlled.
Why It’s Beneficial: Maintains spinal mobility without deep flexion.
Supported Half Forward Bend
How to Do It:
Stand with your hands resting on a wall or the back of a chair.
Hinge forward slightly at the hips, keeping your spine straight.
Why It’s Beneficial: Provides a gentle stretch for the hamstrings without stressing the spine.
Reclined Hamstring Stretch
How to Do It:
Lie on your back and use a strap or towel to gently pull one leg toward you, keeping the other leg bent or extended on the floor.
Why It’s Beneficial: Stretches the hamstrings without involving the spine.
Incorporating Safe Yoga Practices
If you’re practicing yoga with osteoporosis, consider these general tips to make your practice both safe and enjoyable:
Work with a Knowledgeable Instructor: Choose a teacher or trainer with experience and understanding of osteoporosis-safe modifications for yoga and exercise.
Focus on Spinal Alignment: Prioritize poses that keep your spine neutral or extended rather than flexed.
Incorporate Strengthening Poses: Add poses T Stand and Horse Stance, which build bone strength in the legs and hips.
Prioritize Balance: Include exercises that build balance, such as Tree Pose and Simple Standing Balance, to reduce the risk of falls.
Use Props: Blocks, straps, chairs (and my favorite prop—the wall!)can help you modify poses to meet your needs safely.
Yoga can be a fantastic tool for improving your strength, flexibility, and balance—all vital for managing osteoporosis. By avoiding deep forward bends and choosing safer alternatives, you can enjoy the benefits of yoga without putting your bones at risk.
If you’re looking for guided routines designed to improve bone density safely and build strength, balance, and mobility, reach out directly or check out our upcoming Strong Bones classes at The Elevate Practice.
Further Reading
Safe Exercises For Bone Density
Safe Back Stretches for those over Age 50
