10 Yoga and Pilates Exercises to Support Strong Bones

You already know yoga and Pilates can help you improve flexibility and mobility. But did you know these low impact exercises can also support strong bones?  

Strong bones are so important to our health. They allow us to stand upright, move, and bend. They also protect our organs. As we age, we naturally begin to lose bone density, but too much bone density loss weakens the bones and may lead to osteopenia, or progress to a more severe disease known as osteoporosis. [1] Osteoporosis increases your risk of fractures [2], which in some cases, can be life threatening. 

Fortunately, with regular exercise, you may be able to strengthen your bones and slow bone loss. Yoga and Pilates can help.

It is always important to consult with your doctor before attempting any exercise to find out if it is safe for you – especially if you have a preexisting condition. 

How Exercise Strengthens Bones  

Strengthening your bones requires exercises that challenge them to work harder. Studies suggest weight-bearing and resistance training exercises are the most effective ways of doing this. That's because the impact and stress on the bones prompts the body to produce new bone tissue, which makes them stronger and less prone to fractures. [3]

How Yoga and Pilates Support Strong Bones 

The research is divided on how effective yoga and Pilates alone are in improving bone density. Two studies found Pilates improves it, while another found no significant improvement from either Pilates or yoga. [4,5,6] However, both forms of exercise are well-known for improving balance, stability and strengthening core muscles – all essential in preventing falls that could lead to bone fractures. 

Additionally, incorporating resistance training exercises to yoga and Pilates using weights, resistance bands, or your own body weight can add the stress necessary to challenge and strengthen the bones. [7]  

10 Yoga and Pilates Exercises You Can Try

What yoga and Pilates exercises can you do to support strong, healthy bones? Here are several suggestions from experts: 

Yoga

Dr. Loren Fishman, founder of Manhattan Physical Medicine and Rehabilitation, recommends 12 yoga poses to support healthy bones. We have listed only the first five poses below, but our yoga instructor, Chris Irrgang, leads a class where she teaches all 12 of Dr. Fishman’s recommended poses. She calls it her “Infamous Yoga for Osteoporosis Prevention Class.” 

Here are the first five postures. Remember, always consult with your doctor before attempting any exercises to find out if they are safe for you, especially if you have osteopenia or osteoporosis:

1. Tree (Vriksasana) 
2. Triangle (Trikonasana)
3. Warrior II (Virabhadrasana II) 
4. Side-angle pose (Parsvakonasana) 
5. Twisted triangle (Parivrtta Trikonasana) 

You can read the full list of Dr. Fishman’s recommended poses in his published study here. 

Pilates 

According to our very own Liz Cernadas, who teaches Pilates here at Restoring Bodies, any forward flexion exercises should be avoided if you have osteoporosis. The best Pilates exercises to strengthen bones would be:

1. A variety of side-series exercises
2. Swimming and swan for backs 
3. Push-ups to help strengthen core
4. Standing balance and weight training exercises

Conclusion

Bone density loss is natural as we age, but it doesn't have to slow you down. With regular exercise, you can strengthen your bones, prevent falls, and continue aging gracefully. 

 

All this month, our yoga and Pilates classes will focus on bone health. Join us Tuesdays at 6:00 pm!   

 

References:

1. “A Guide to Osteopenia and Bone Health.” National Council on Aging. Accessed March 17, 2025. https://www.ncoa.org/article/what-is-osteopenia-and-how-does-it-affect-older-adults/
2. “What Causes Bone Loss?” Medline Plus. Accessed March 17, 2025. https://medlineplus.gov/ency/patientinstructions/000506.htm. 
3. “Slowing Bone Loss with Weight-Bearing Exercise.” Harvard Health. Accessed March 17, 2025. https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise#:~:text=Numerous studies have shown that,lower body%2C including your hips. 
4. “The Effects of Clinical Pilates Exercises on Bone Mineral Density, Physical Performance, and Quality of Life of Women with Postmenopausal Osteoporosis.” PubMed. Accessed March 17, 2025. https://pubmed.ncbi.nlm.nih.gov/26406222/. 
5. “Effectiveness of Pilates and Yoga to Improve Bone Density in Adult Women: A Systematic Review and Meta-Analysis.” PLoS One. Accessed March 17, 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC8104420/. 
6. “Effect of Class IV Laser Therapy and Pilates Exercises on Bone Density and Pain in Primary Osteoporosis: a Randomised Controlled Trial.” International Journal of Therapy and Rehabilitation. Accessed March 17, 2025. https://www.magonlinelibrary.com/doi/abs/10.12968/ijtr.2021.0053
7. “Exercise for Your Bone Health.” National Institute of Arthritis and Musculoskeletal and Skin Diseases. Accessed March 17, 2025. https://www.niams.nih.gov/health-topics/exercise-your-bone-health#:~:text=Resistance%20training%20exercises%20(weight%20lifting,Weight%20machines.