YOGA FOR OSTEOPOROSIS - FREE MONTHLY ONLINE PRACTICE

YOGA FOR OSTEOPOROSIS

MONTHLY FREE CLASS - FEBRUARY 2025

šŸ§” A HEART OPENING PRACTICE* šŸ§”

*That's a fancy way of saying that during this class we will practice poses that help to open the front of the body and strengthen the back.

Turn the challenge of thinning bones into an opportunity for greater health and well-being!

Date: Thursday, February 20th, 2025

Time: 10:00 AM Mountain Time (find your local start time).

Duration: 1-hour class & 15 minutes Q&A

Location: In the comfort of your home (live on Zoom, no recording)

Registration closes Wednesday, February 19th at 4PM Mountain Time (6PM Eastern Time).

This class is suitable for those with a diagnosis of osteoporosis/osteopenia. No previous yoga experience is required.

Yoga offers many therapeutic benefits for people with osteoporosis, when done properly and adapted to their individual situation and abilities. It can be a valuable part of a holistic approach to managing osteoporosis.

A regular yoga practice can help you to become:

  • Strong (improve your functional strength and bone health)

  • Steady (increase your balance and coordination and lower the risk offalling)

  • Straight (have better posture and reduce the risk of vertebral fractures)

Other "side effects" can include:

  • Increased proprioception & interoception

  • Better body mechanics

  • Improved range of motion in the joints

  • Increased muscle flexibility

  • Lower level of inflammation in the body

  • Decreased levels of cortisol

Every pose included in these classes has been carefully selected and/or modified to follow the overall safety guidelines put forward by Osteoporosis Canada.

Here's an example of a pose that might be included: Revolved Triangle. In a regular yoga class, the most you can expect is to be handed over a yoga block. But, since you have osteoporosis, you want to avoid rounding the spine forward.

  • If you're flexible enough and not worried about vertebral fractures, a block might be enough.

  • If flexibility is a work in progress, a chair (or a chair AND a block) might be the safer option for a person with osteoporosis because it allows you to gently twist with a straight spine.

These free classes have a different focus each month. Depending on the particular theme, the 1-hour long practice may include:

  • breath work

  • body sensing

  • warm-up/mat work

  • weight-bearing poses (lower and upper body)

  • safe backbends

  • gentle twists

  • balance & fall prevention tools

  • deep relaxation

If you have any questions I'm happy to chat with you after the class. This is your opportunity to speak with me directly and clarify any concerns you might have about the safety and effectiveness of yoga for people with osteoporosis.

Props: mat, chair, block, yoga strap and a blanket/big bath towel. Occasionally, we may use a rubber ball/tennis ball and/or an elastic resistance band.

You will receive your Zoom link and a list of props the day before the class. I will also send you a reminder 1 hour before the start of the class.

Hi,

I'm Susana.

I am Bone Fitā„¢ trained (Osteoporosis Canada) and a Yoga for Bone Health teacherin the Dr. Fishman Method.

I have been working with people with osteoporosis for the last 5 years both in person and online, providing support and community.

I encourage people to do more rather than less and adopt a positive approach to osteoporosis management.

Heasdshot of yoga teacher Susana Lucan

I teach people to focus on "how to do" things safely rather than what "not to do".

I strongly believe that yoga has the potential to improve the overall quality of life for people living with osteoporosis.

Be strong, steady and straight,

šŸ™ Susana