5 Easy Yoga Poses for Stronger Bones

Research shows you can rebuild bone mass with these simple moves

Andrew J. Stillman,

AARP

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Published January 07, 2025

Rebuild bone mass with these five simple moves — including the Twisted Triangle, above.

Eli Meir Kaplan

As we age, bone loss can become a serious threat — especially for postmenopausal women and men after age 70. And while exercise in general is a smart strategy for combating it, specific yoga poses can be particularly effective.

That’s because, unlike running, biking or even weight training, a yoga pose involves holding sustained pressure on the skeletal system, says Loren Fishman, M.D., medical director of Manhattan Physical Medicine and Rehabilitation in New York, who has conducted studies on yoga and bone mass.

His research has identified a series of yoga poses that significantly improve bone density in the spine and thigh bone and increase it in the hips; these three sites are among the most commonly fractured parts of the body.

First, if you’re at risk for low bone density (osteopenia or osteoporosis), Fishman urges you to get a DEXA (dual-energy X-ray absorptiometry) scan, which measures your bone density levels with low-dose X-rays. Many radiology clinics offer them, and for people diagnosed with osteoporosis, they can be an excellent tool for tracking your progress.

You can do these poses daily; the whole routine should take only about 12 minutes to complete. And if you can’t stay in a pose very long, don’t worry: “You only need to exert 30 to 50 seconds of pressure on a bone to start forming new bone,” Fishman says. “I recommend holding the poses for 40 to 60 seconds for optimal results.”

For Warrior 2, start by sitting on a chair for stability.

Eli Meir Kaplan

1. Warrior 2

Start by sitting on a chair. Position your right leg parallel to the edge of the seat, with your right knee bent 90 degrees and your right foot flat on the mat, toes pointing to the right.

Extend your left leg out to the left and plant your left foot on the mat. Your left leg should be straight, with the arch of your left foot in line with the heel of your right.

Extend both arms out to the sides at shoulder height, palms facing down. Your shoulders should be in line with your hips — just above them. You can bring your hands behind you on the back of the chair to align your shoulders, then return them to horizontal. Hold, then return to the seated position and repeat the pose with your left leg bent and your right leg straight.

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The Tree Pose can help improve your balance, reducing the danger of falls.

Eli Meir Kaplan

2. Tree Pose

Tree Pose is great for strengthening the bones of the lower body, and it can help improve your balance, reducing the danger of falls. Start with one or both hands on a wall or a chair for support. Ground your weight into your left foot and keep your left leg straight. Place the bottom of your right foot against your inner left ankle, calf or thigh (but avoid your left knee). Gently draw your right knee backward to open your hip. Maintain a long spine and relaxed shoulders. If you feel steady enough, try lifting one or both hands off the wall or chair. Repeat on the other side.

Twisted Triangle can help improve your balance.

Eli Meir Kaplan

3. Twisted Triangle

Stand in the middle of a mat, feet slightly wider than hip-width apart, and position a chair in front of your right leg with its seat toward you. Turn your right foot 90 degrees to the right, so your toes point toward the end of your mat. Angle your left foot 60 degrees to the left. The arch of your left foot should be in line with your right heel. Inhale and extend your arms in front of you at shoulder height, palms facing down. Lengthen your spine as you exhale, twist and lower your left hand to the chair. Now reach your right arm up over your head as you twist the left side of your torso to the right and look up at your right hand. Return to the starting position, then repeat on the other side.

Standing Twist 2 is a good warm-up yoga pose.

Eli Meir Kaplan

4. Standing Twist 2

Place the side of a chair against a wall. Stand in front of the chair with the right side of your body against the wall, feet hip-width apart. Step your right foot onto the chair with your right thigh flush with the wall. Inhale to lengthen your spine, then exhale and twist to the right. Place both hands on the wall for support at about shoulder height. With each inhale, roll your right shoulder back and lengthen your spine. With each exhale, move your left chest forward to deepen the twist. Return to the starting position, then turn the chair around and repeat in the opposite direction, with the wall to your left.

You can stay seated for Hand-to-Foot 1.

Eli Meir Kaplan

5. Hand-to-Foot 1

Sit in a chair. Keep your butt and back pressed against the back of the chair throughout the pose. Dangle the loop of a belt on the floor and step on it with your right foot. Keeping your back flat and a slight bend in your right knee, lift the strap to straighten your right leg. Pull your shoulders back and down as if you were rowing a boat. Hold the position, then slowly rebend your knee to release your foot. Repeat on left leg.