Please consider joining me for a 6 week
mini-series “Yoga for Osteoporosis” at Circle Yoga in Chevy Chase DC. Classes will be held on
Thursdays from April 11 through May 16 from 12:15 to 1:30 pm
This series is designed for those with
osteoporosis or osteopenia as well as for anyone who wants to build stronger
bones. The practice will be based on the work of Dr. Loren Fishman and Ellen
Saltonstall, and is comprised of 12 poses that have been proven to increase bone
density when practiced with some regularity. You will learn the basic warm-up
poses and how to build your strength in the 12 featured poses. Each class will
highlight several of the poses as well as other supporting poses that improve
posture, balance and bone density. The 12 poses can be adapted for students of
all levels. It is also fine to repeat if you have taken a series
before.
Sign up
through Circle Yoga: https://circleyoga.com/class_descriptions/yoga-for-osteoporosis/
I
will periodically post one of the 12 poses or a warm up pose as well as poses
from Dr. Fishman’s second series of 12 poses that they are studying now. Try
practicing at home, and send me an email if you have any
questions to dhelfeld@starpower.net.
A basic
warm up pose, that is also in the second series, is mountain or
tadasana. It is a great start to a practice for building bone
strength as well as a good practice for improving posture.
“Stand tall
with your feet parallel and hip distance apart. Press all 4 corners of both
feet (inner heel, baby toe mound, big toe mound and outer heel) evenly into the
earth, firmly as if they were growing roots. Have a slight flex in your knees.
As you press down lengthen your side body and lengthen your spine. Imagine that
you are growing taller. Relax your shoulders as you extend up through the crown
of your head. Keep your face soft and jaw relaxed. Let your breath be smooth
and quiet as you keep the length and strength in your body. Stay for 30 seconds
in this manner, closing your eyes if it feels comfortable.”
Here is
a picture of me in mountain pose.
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