Yoga and Weights: Reclaim Your Bone Density
/By Merry Beth Freienmuth — Last Updated: March 11, 2025
When your doctor calls and the first thing they say is, “Are you able to talk? I’d like to discuss your test results….”, your pulse quickens, and you sit down with dread in your heart. These are the words that rocked my world in 2017. I was diagnosed with MALT Lymphoma and began radiation treatment, which, along with my family history of osteoporosis, contributed to the beginning of bone loss.
I was relatively young, strong, and committed to my yoga and meditation practice. I knew I’d be fine – and I am.
However, my DEXA-Scan T-score – a measure of bone mineral density (BMD) – was not. I now have osteopenia, a condition in which BMD is lower than normal but not low enough to be classified as osteoporosis. As a seasoned yoga and fitness instructor, I knew that weight bearing exercises can rebuild BMD and slow or reverse the march towards osteoporosis. Luckily, yoga is one of those physical activities that can play a crucial role in preventing and managing BMD loss. By combining strength, flexibility, balance, and mindfulness, yoga offers a holistic approach to bone health.
Can yoga improve my bone density?
Absolutely! Poses such as Downward Dog, Warrior, and Tree pose require the body to support its weight through the limbs, which helps to strengthen bones, especially in the spine, hips, and wrists—the areas most commonly affected by osteoporosis. Over time, these and other weight-bearing movements can help increase bone density and reduce the risk of bone loss. Other benefits include:
Building muscle strength – especially in the legs, back, arms, and core
Improving flexibility and mobility – stretching and lengthening the muscles helps protect joints, as well as decreasing the likelihood of bone trauma
Enhancing balance and coordination – yoga postures and mindfulness help train your proprioception (the sense of where your body is in space), improving stability and lowering the likelihood of falls
Postural awareness – proper alignment and strong postural muscles reduce the risk of compressing the vertebrae, which can contribute to a rounded or hunched back (kyphosis) and loss of height
Stress reduction and mind-body connection – yoga’s focus on breathwork, meditation, and mindfulness helps reduce cortisol (a stress hormone that contributes to bone loss)
Circulation and oxygenation improvement – focused breathing and movement increases blood flow, which helps deliver essential nutrients and oxygen to bones and tissues, promoting healing and repair
Improved mental health – living with the knowledge that our bodies are aging in unexpected ways can be mentally and emotionally challenging; combating those feelings of anxiety and depression with a practice such as yoga helps with an overall sense of well-being
Do I still have to lift weights?
Maybe. Medical advice defaults quickly to weight training as the preferred form of exercise to improve BMD. Does this sound familiar to you? Personally, I didn’t want to buy home equipment or join a gym. So, I added strength training to my yoga practice.
Now, seven years post-treatment, my T-score has improved! Yay! I was recently reminded of my journey with bone health as I listened to our yogis talk about how their doctors are telling them to start weight training programs and how they don’t want to have to choose between their yoga membership and a gym. This got me thinking about how we can add more opportunities for these yogis to do both at Green Lotus.
Yoga + Weights at Green Lotus
Green Lotus will be offering more opportunities for yogis to add weights to their yoga practice.
Yoga Strength – a new Hatha-based class incorporating the option to add free weights to standing poses and core work
Yoga Sculpt – an energizing practice rooted in Vinyasa Flow with upbeat music and bursts of cardio
Core 45 and Mat Pilates – focused interval-training dives deep into your core with modifications for all levels and periods of rest
Gentle and Hatha Classes – many GL teachers will begin to layer in the option to add weights during their regular gentle and hatha classes, giving yogis the choice to add weights, or not
Join me and our teachers in experimenting with ways to build and maintain your bone health. If you have questions, or suggestions for when you’d like to see strength classes on the schedule, email me here.
Curious about the key differences between Osteopenia and Osteoporosis?
Here's a breakdown:
1. Definition
Osteopenia: A condition in which bone mineral density (BMD) is lower than normal but not low enough to be classified as osteoporosis. It is considered an early stage of bone loss and a precursor to osteoporosis. While osteopenia means that bones are weaker than usual, they aren’t yet fragile or at high risk of breaking.
Osteoporosis: A more advanced stage of bone loss, characterized by significantly weakened bones that are typically brittle and porous, which greatly increases the risk of fractures, even from minor falls or injuries.
2. Bone Density Levels & Diagnosis
Osteopenia: BMD levels are typically measured using a test called a DEXA scan (dual-energy x-ray absorptiometry). The T-score for osteopenia is between –1.0 and –2.5. Bone density tests are typically recommended for people at higher risk of bone loss, such as postmenopausal women, older adults, or those with certain medical conditions.
Osteoporosis: The T-score for osteoporosis is –2.5 or lower. Bones are significantly weakened, indicating a higher risk of broken bones. There may also be bone loss. Tests are recommended for people over 50 who have broken a bone or have lost 1.5 inches in height.
3. Risk of Fractures
Osteopenia: While osteopenia does increase the risk of fractures compared to normal bone density, the risk is generally lower than in osteoporosis. People with osteopenia may experience fractures under stress or injury, but the bones are not as fragile as those in osteoporosis.
Osteoporosis: Osteoporosis greatly increases the risk of fractures. Even a minor fall or injury can result in a bone fracture, particularly in the hips, spine, and wrists. Fractures in individuals with osteoporosis can occur with little or no trauma, making osteoporosis a more serious condition in terms of fracture risk.
4. Symptoms
Osteopenia: Often, osteopenia has no noticeable symptoms. People with osteopenia may not experience pain or have any clear signs until they suffer a fracture or their bone density worsens and progresses to osteoporosis.
Osteoporosis: Osteoporosis may also be symptomless until a fracture occurs, but as the condition progresses, people might experience symptoms such as back pain (often from a collapsed vertebra), a loss of height, a stooped posture, or fractures from minor impacts.
5. Treatment and Management
Osteopenia: The primary focus is preventing further bone loss. This can often be achieved through lifestyle changes such as a diet rich in calcium and vitamin D and incorporating weight-bearing exercise into your daily routine. The goal is to monitor bone health and prevent progression to osteoporosis.
Osteoporosis: Osteoporosis often requires more aggressive treatment. This can include medications to slow bone loss, along with lifestyle changes like increased physical activity, weight-bearing exercises, a bone-healthy diet, and fall prevention strategies.
6. Prevention
Osteopenia: Preventing osteopenia largely focuses on maintaining strong bones throughout life. This includes getting enough calcium and vitamin D, staying physically active, engaging in weight-bearing and strength-training exercises, and avoiding smoking and excessive alcohol consumption.
Osteoporosis: Prevention of osteoporosis involves the same strategies as for osteopenia, but it may require more attention once a diagnosis of osteopenia or low bone density is made. Early intervention is key to managing bone health and preventing osteoporosis.
While osteopenia and osteoporosis both involve bone loss, osteoporosis is the more severe condition, with a significantly higher risk of fractures. Osteopenia serves as a warning sign, suggesting that bone health should be monitored and managed to prevent further deterioration. Regular bone density screenings, a healthy lifestyle, including a regular yoga practice, and early intervention can help individuals with osteopenia avoid progression to osteoporosis and maintain strong, healthy bones.
