This episode is sponsored by Flipping 50 Menopause Fitness Specialist.
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Yoga and bone density might be the most underestimated combination in women’s health after 50—and the science behind it may surprise you.
What if 12 minutes a day could improve your DEXA scan, lower fracture risk, and support stronger bones without jumping straight to medication?
This episode is an eye-opening conversation with Dr. Loren Fishman, breaking down the research on 12 yoga poses for bone density. If you’re in menopause or postmenopause and questioning whether prescriptions are your only option, this conversation will change how you think about exercise and aging.
Stay with me, because yoga and bone density may be the connection your bones have been waiting for.
My Guest:
Dr. Loren Fishman, MD is a medical doctor and internationally recognized expert in physical medicine, rehabilitation, and integrative care, serving as Medical Director of Manhattan Physical Medicine and Rehabilitation in New York City. He is a pioneer in the treatment of piriformis syndrome, a leading authority on back pain, and has published more than 70 peer-reviewed academic articles. A dedicated yoga practitioner since 1973, Dr. Fishman uniquely bridges rigorous medical research with practical, accessible movement-based solutions for long-term health.
Twelve Minutes of Yoga and Bone Density Science Changed Osteoporosis
Questions We Answer in This Episode:
- [00:05:09] Why yoga for bone density when weight-bearing and strength training are the gold standard?
- [00:06:56] How did your 12-minute yoga study for osteoporosis come about?
- [00:08:30] What were the results when you compared yoga to doing nothing?
- [00:09:13] How does yoga compare to osteoporosis medications over time?
- [00:12:00] How does yoga actually stimulate bone growth?
- [00:14:30] Does stress play a role in bone loss—and can yoga help?
- [00:25:07] Is bone density the whole story, or is there more to fracture risk?
The Study of Yoga vs. Doing Nothing
- Study expanded to hundreds of participants over 8 years
- Participants divided into:
- Control group (no yoga)
- Yoga group (specific, modified poses)
- DEXA scans showed:
- Control group lost bone
- Yoga group gained bone in spine and femur
- 83% of participants gained bone density.
- Even long-time yoga practitioners who had been losing bone began gaining it.
- Yoga compared favorably—and sometimes superior—to osteoporosis medications over time
Yoga vs. Medications for Osteoporosis
- First year: yoga performs nearly as well as medication
- Second year: yoga performs better
- Medications plateau after ~3 years
- Yoga continues stimulating bone growth without the same diminishing returns
The Science on How Yoga Builds Bone
- Key distinction:
- Gravity & heel strikes = limited force
- Muscle contraction = 10–20x greater force
- Yoga poses:
- Create opposing muscle forces
- Hold stress on bones for 12–72 seconds, the window needed to stimulate bone growth
- This sustained load is something walking cannot provide
Objections & Misconceptions on Yoga
- Some people find yoga “boring”
- Dr. Fishman reframes yoga as awareness and body connection
- Dr. Fishman addresses concerns about yoga being religious. He emphasizes yoga as a medical and physiological practice, not spiritual doctrine
Walking Alone vs Yoga and Bone Density After Menopause
Connect with Dr. Loren:
- Website – Sciatica.org – Dr. Fishman’s Method
- Facebook – Loren Fishman, MD
- Books – Yoga for Osteoporosis, Yoga for Back Pain
- Published Study – Topics in Geriatric Rehabilitation. 2016, PMID: 27226695.
Other Episodes You Might Like:
- Previous Episode – Why You Are or Aren’t Sore After Workouts — What does Menopause Really Have to Do With It
- Next Episode – Does Hormonal Phase Change How Hard You Can Train? New Science Finally Tested It
- More Like This – Bone Density Updates for Women Over 50
Resources:
- Get the Flipping 50 What, When & Why to Exercise for Women 40+ Recording Bundle plus bonus guides and books!
- Don’t know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.
- Use Flipping 50 Scorecard & Guide to measure what matters with an easy at-home self-assessment test you can do in minutes.
