Yoga for Osteoporosis

Program Synopsis – Osteoporosis

In Singapore, the incidence of osteoporotic fractures is projected to increase by about 60%, from more than 15,200 in 2017, to more than 24,000 in 2035. This will translate into higher economic and personal burden. 

Osteoporosis is a medical condition characterized by a decrease in bone density and quality, resulting in weakened and brittle bones. It is a progressive disease that primarily affects older adults, particularly women after menopause. Osteoporosis increases the risk of fractures, especially in the spine, hips, wrists, and other weight-bearing bones.

The main cause of osteoporosis is an imbalance between the formation of new bone tissue and the resorption (breakdown) of existing bone tissue. This imbalance can lead to a decrease in bone mass and structural deterioration, making the bones more susceptible to fractures.

Osteoporosis often develops silently, without any noticeable symptoms until a fracture occurs. Common risk factors for osteoporosis include age, gender (women are at a higher risk), hormonal changes (such as decreased estrogen levels in women after menopause), family history, certain medical conditions (such as rheumatoid arthritis or hormonal disorders), and lifestyle factors (such as sedentary lifestyle, smoking, excessive alcohol consumption, and inadequate intake of calcium and vitamin D).

Some Causes of Osteoporosis

Osteoporosis can be caused by a combination of factors, including:

Age: As people age, their bone density naturally decreases, making them more susceptible to osteoporosis.

Gender: Women are at a higher risk of developing osteoporosis compared to men. This is because women tend to have lower bone density and experience a rapid decline in estrogen levels after menopause, which accelerates bone loss.

Hormonal changes: Hormonal imbalances can contribute to bone loss and increase the risk of osteoporosis. For example, low levels of estrogen in women after menopause and low levels of testosterone in men can lead to bone loss.

Family history: Having a family history of osteoporosis or fractures can increase the risk of developing the condition. Genetics play a role in determining bone density and susceptibility to osteoporosis.

Lifestyle factors: Certain lifestyle choices can contribute to the development of osteoporosis. These include a sedentary lifestyle, lack of weight-bearing exercise, smoking, excessive alcohol consumption, and a diet low in calcium and vitamin D.

Medical conditions and medications: Certain medical conditions and medications can increase the risk of osteoporosis. These include hormonal disorders (such as hyperthyroidism or Cushing's syndrome), gastrointestinal disorders (such as celiac disease or inflammatory bowel disease), rheumatoid arthritis, chronic kidney disease, and long-term use of certain medications like corticosteroids.

Nutritional deficiencies: Inadequate intake of calcium and vitamin D, essential nutrients for bone health, can contribute to the development of osteoporosis.

How We Help Our Clients

We believe yoga can be a beneficial tool in preventing osteoporosis and promoting strong and healthy bones. Here's how our Program can help:

Body weight bearing Exercise: Our Program involves body weight bearing movement on the bones, which can help stimulate bone growth and increase bone density. Body weight bearing exercises are known to be effective in preventing osteoporosis and reducing the risk of fractures.

Strength and Balance: Our Program involves strength and balance, which can help improve muscle tone, strength, and stability. Strong muscles provide better support for the bones, reducing the risk of falls and fractures around the spine, hips, and wrists, which are common sites for osteoporotic fractures.

Gentle Impact: Unlike high-impact exercises, our Program is low-impact activity that puts less stress on the joints. This makes it a suitable exercise option for clients with osteoporosis or those at risk. Our Program allows for gentle movements and modifications, ensuring safety while still providing the benefits of physical activity.

Posture and Alignment: Our Program emphasizes on proper posture and alignment, which can help improve spinal health and reduce the risk of vertebral fractures. By practicing our routines regularly, clients can develop better body awareness and alignment, promoting optimal bone health.

Stress Reduction: Chronic stress can contribute to bone loss and negatively impact overall health. Our Program incorporates breathing techniques, meditation, and relaxation exercises, which can help reduce stress levels and indirectly support bone health.

Who Should Sign up for This Program?

Typically, clients who signed up for this Program fall into 2 categories.

  1. Clients who want to build strong and healthy bones in their lives, and
  2. Clients who are suffering from osteoporosis and looking for an alternative way to regain functional movement and health in their daily lives.

Duration of Program

Approximately 1 hour (60 minutes) per session.

  • Breathing and Joint Loosening Exercises (15 min),
  • Asanas (30 min), and 
  • Relaxation and Meditation (15 min) 

Program Frequency

Recommended 3 (Three) times a week with at least 1 (One) day of rest between sessions.

Program Intensity

Gentle and Easy.

Program Methodology

All clients shall go through our initial assessment before start of our Program, this is then followed by our monthly assessment, and lastly, our final assessment at the end of our Program.

Our Program is proprietary, and it is designed to run on a Systematic and Progressive manner. However, depending on the medical conditions and progress of clients, our Program allows modifications to be made without affecting the benefits to clients.

Program Contents

Our Program is aimed at helping clients prevent or manage osteoporosis by focusing on the following.

  1. Building Bone Strength,
  2. Building Muscle Strength, and
  3. Building Balance.

Program Director

A Certified Program Director shall be assigned to you once your purchase of this Program is confirmed. Our Program Director shall teach our proprietary Program on a step-by-step basis to our clients so that they could practice our Program at home for lasting results even after our Program has ended. It is a lifetime skillset that we are imparting to our clients for their health and wellness.

Program Disclaimer

We view yoga as a form of preventive and relief alternative. It is neither a cure-all nor a quick-fix intervention to your health or medical concerns or conditions. Our Program is not intended as a substitute for professional health or medical advice. It is not to be used or relied on for any diagnostic or treatment purposes. It is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional health or medical diagnosis and treatment. If you have any health or medical concerns or conditions that warrant special attention, please seek the advice of your health or medical professional before beginning our Program.

Please Read Before Purchasing

By purchasing this Program, you agree to our Terms and Conditions and Release of Liability in all its entirety.


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