12 Yoga Positions - Significant improvement

[dcdream]

I have read this study, as well as, numerous articles concerning it. Has anyone done this for several years and then had improvement on their Dexi scan? His book and tape are available at a reasonable cost as well. Here's one link about this:

journals.lww.com/topicsinge...

[yogalibrarian]

I did Series 1 and Series 2 for a number of years -- and taught them as well. I also a weekend workshop with Dr. Fishman at Kripalu.

I love the sequences, and I think they are safe for people with bone density issues -- as long as you follow the guidance about how to progress the sequences and practice safely (honor your own body.)

One additional thought. I found that my hip T-scores remained fairly stable but my speine scores continued to decline. That makes complete sense. It is really difficult to build bone density in the spine. I heard in a webinar (not from Dr. Fishman) that your hip scores reflect your current exercise program, your spine scores reflect your exercise as a child and teen.

And one caveat. Dr. Fishman supposedly recommends strontium citrate to his patients. That will skew the T-scores. Remember, Fishman is a physiatrist not an endocrinologist. I would take his advice on movement, but not on medications.

[dcdream in reply to yogalibrarian]

yes, I thought the same about the strontium and wondered if that was the reason for the better scores. My area of concern is my spine which is my worst score. what are you doing for your spine, even though you said it continues to decline.

[yogalibrarian in reply to dcdream]

I think the spine score is usually worse than the hip. In general, as you go "up the chain" exercise has less impact (no pun intended).

For example, if I walk at a moderate pace, I will generate some impact that will stimulate bone building in the feet, ankles and legs, If I walk harder and faster -- more impact -- I might stimulate the hips. But in order to have the impact stimulate the spine I probably have to be jogging. (But if I'm jogging I may also be damaging the ankle, knee and hip joints.)

There is research that shows the benefits of walking for hip bone density, but not spine.

Although the spine t-scores have been declining slowly, I didn't hit the osteoporosis threshold until recently. (I also know from my research that bone density only accounts for 50% of fracture risk. Genetics also has a big role.)

I've concentrated on fracture prevention -- and fall prevention. I've focused on "bonesafe" yoga as well as several evidence-based fall prevention programs. (I'm a certified instructor for several fall prevention programs.) I've also concentrated more on posture, to protect the spine and prevent falls.

At the moment I am not on the meds, although I did take Fosamax about 10 years ago after HT. (Doctors were prescribing in for osteopenia at that time.) I had no problems with it.

Next year, I will probably have to revisit the possibility with my endocrinologist. Based on my fracture risk -- and what factors contribute to that risk -- I am in the middle of the moderate fracture risk zone. So the recommendation is still "maybe." If I were to move into the high risk zone, then I would immediately take the meds.

[dcdream in reply to yogalibrarian]

Thanks for sharing your thoughts on this. I also have focused more on balance, body mechanics, fall prevention as you have. I developed Osteoporosis at at 59 and last year became closer to the severe rank but not there yet. I was hoping the yoga moves he suggests would help improve my spine scores as noted in the research. So I plan to add them to my routine for 2 years and then based on my next scan, will decide if I'm starting meds or not. I have already made all the necessary changes in my home for fall prevention and my exercise is relatively like yours. With age, I will be 70 next May, I assume the risk factor increases based on age. I am not opposed to the meds but waiting until I'm older since once I go on them, from everything I've read, it's a lifetime med commitment. My mom developed severe acid reflux from taking them. I figured I would start them in my 70's if need be and hope for the best. Haven't seen them help my mom as she began to fracture and fall after she took a drug holiday at age 82. By 85, fracturing became the norm along with a hump with lots of falling due to the hump. However, she never worked out and now blames bad body mechanics on her spine collapse.

[Shortee in reply to yogalibrarian]

What FRAX score is considered a moderate fracture risk? And at what point does it become severe? THanks

[yogalibrarian in reply to Shortee]

The Bone Health & Osteoporosis Foundation (and American Bone Health) has a calculator similar to FRAX that gives the fracture risk graphically. americanbonehealth.org/calc...

FRAX doesn't segment the results into low, moderate, and high risk.

In general, a greater than 10% 10-year risk of any fracture puts you in the moderate risk zone. A greater than 20% 10-year risk of any fracture puts you in the high risk zone.

But it's important to look at the variables that put you in those zones. For example, age alone might put you into the moderate risk zone. Fracture risk increases with age. But if you are in the moderate risk zone at a younger age because of rheumatoid arthritis or diabetes, you might look at that risk differently.

[Shortee in reply to yogalibrarian]

Thank you for this information. On my DEXA results the FRAX score was 17%. I wasn't sure if this is a moderate risk or severe risk. I just turned 70. I have always walked a lot but have added exercising with weights this past year. I try to eat healthy and have really watched my diet but I have lost weight last year(about 20 lbs) because of prediabetes and have cut carbs. I weigh about 112 now and I know that is not good for my bones. I am a breast cancer survivor and have been on Anastrozole for the last ten years which is also not good for bones, but will be stopping in May. I am going to start taking Fosamax again. I took it for three years about four years ago and stopped.

Thanks for your reply.

[blueocean67]

I do Dr. Fishman's 12 yoga poses 4-5 days a week and take ZOOM yoga classes (taught by physical therapists) teaching this method through i-Pivot yoga in the USA. I will not take the pharmaceuticals to build bone, but take supplements and eat a healthy diet. I have osteopenia. After 4 months of doing this yoga, it was time for my DEXA as it had been 24mos since the last. For the 1st time ever, my spine improved 7.7% and my femoral hip 4.4%.I attribute all of this to my dedicated yoga.

[dcdream in reply to blueocean67]

wow. thanks for sharing this. That's encouraging positive news.

[Eton in reply to blueocean67]

Hi that is really impressive gain in your spine. Can I ask what supplements you take please?

[blueocean67 in reply to Eton]

Hi Eton- A multi-vitamin, vit. C, Calcium from algae, D3, and krill oil. I eat a clean, unprocessed diet which is even more important than the supplements. All supplements are organic. I continue to do the 12 poses of bone building yoga 4 days a week, but cannot get another DEXA until winter of 2025. Will be anxious to see the results then. Wishing you all the best.

[Eton in reply to blueocean67]

Many thanks. I will review my supplements regime based on this.