15 MIN Daily Yoga For Bone Health/Strength for Women| All levels practice

This is a modified practice designed to address the concerns of strength and mobility for older women. It is based on a study that was originally comprised of a dozen yoga poses. When performed 3-4X a week (every other day) this routine was seen to significantly increase bone density among its participants: "Twelve-Minute Daily Yoga Routine Reverses Osteoporotic Bone Loss": www.ncbi.nlm.n...
In other words, this type of workout seems to offer women (particularly those in perimenopause/menopause) another option to build bone mass/density apart from (or as a complement to) more commonly cited weight-bearing exercises such as walking, running, jumping, and lifting weights.
(Please note: if you do suffer from osteoporosis or osteopenia you should consult your physician before deciding what exercise program is best for you).
✦Format: : 30 sec asana, 10 sec transition/rest
✦Equipment: Mat, blanket, blocks, strap optional
✦Exercises include: Tadansana (mountain) w/ deep breathing); Vriksasana: tree pose, Trikonasana: triangle pose; Virabhadrasana I: warrior II; Parsvakonasana: side-angle pose; Parivrtta Trikonasana: twisted triangle; Salabhasana: locust pose; Setu Bandhasana: bridge; Supta Padangusthasana (VI): supine hand-to-foot I: Supta Padangusthasana (VII): supine hand-to-foot II; Marichyasana II: straight-legged twist: Matsyendrasana: bent-knee twist; Savasana: corpse pose
✷Modifications: wall or chair can be used to assist with balance, use a block as needed for triangle or twisted triangle, a blanket or towel can be placed under the knee if hamstrings are tight, twist only as far as comfortable
✦Timestamps
✦ Practice begins: 00:28
✦ Svasana begins: 14:28; ends: 15:56
♦️As always, please note that the timer is just a *guideline*. Pause as needed if your muscles require a longer stretch, i.e. find your own rhythm, listen to your breath and adjust the sequence to suit your needs for the day; personalize the practice and honor your body.
Hope you feel more alive and lightened after this session!
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Have a wonderful day and stay well! 🙏
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