I recently delivered a 90-minute workshop exploring yoga for osteoporosis and low bone density. The majority of the session is now available to watch below (with timestamps in the description on YouTube if you want to skip to a particular section).
The workshop brings together professional yoga training and personal experience. It focuses on how to move with awareness as our bodies change, and how to practise in a way that supports strength, balance and confidence without unnecessary strain.
According to the Royal Osteoporosis Society, one in two women and one in five men over 50 will break a bone because of osteoporosis. Many people, however, are not diagnosed until after their first fracture, so understanding how to move well can be really beneficial.
Who this workshop is for
This session may be helpful if you:
- Have osteoporosis or low bone density
- Are returning to movement after injury
- Want to understand safer ways to approach common yoga poses
- Would like to build strength and balance with care.
The practice is predominantly mat-based and includes standing work, floor sequences and guided relaxation.
If you have reduced mobility or are not currently practising on the mat, please do still take the time to watch it, observe and take notes. The workshop explains key movement principles that can be applied in everyday life or adapted for chair-based practice.
What the workshop covers
- Core safety principles
- How to adapt common yoga sequences
- Strengthening work for hips and back body
- Balance and stability
- Gentle spinal awareness
- Building trust in your body over time.
You can watch the full workshop here (timestamps on YouTube):
Suggested equipment
- A yoga mat
- Two yoga blocks
- A resistance strap
- A bolster
- One or two blankets
- A chair or clear wall space nearby for balance support
If you do not have a bolster, a firm pillow or garden furniture cushion can work well.
A reminder
This workshop offers general guidance and is not a substitute for personalised medical advice. If you have osteoporosis, a recent fracture or any health concerns, please speak with your GP or healthcare professional before beginning a new exercise practice.
Finding out more
If you’re local, attend a Mindful yoga for wellbeing class. The first optons given are osteoporosis aware, with deeper options also given for those who want to go into further expressions of each pose. More info here.
If you would like to read more about my approach to safe and mindful yoga for osteoporosis, you may find this blog helpful:
Please get in touch if you have any questions and if you’re local, book a class using the button below.
Tessa Spring 
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