Hi all! I had requests for an uninterrupted version of this video for those of you who do it daily. You can access it for $1 / month (it was the minimum allowed by the platform). Join me here!: bit.ly/yogaforbonehealth
@@ebmolo22 Hi! The uninterrupted version just means zero ads and a single platform for easy replays of this and two other videos (osteopenia version, upper back engagement, and deep core workouts).
The 12 poses, by their English names, were tree, triangle, warrior II, side-angle, twisted triangle, locust, bridge, supine hand-to-foot I, supine hand-to-foot II, straight-legged twist, bent-knee twist and corpse pose. Each pose was held for 30 seconds.
I've been doing Kendra's version of Dr. Fishman's recommended poses for three years (after having had a bone density scan that showed bone loss). Just had another scan, and my bone density has definitely improved since my last test three years ago. It works!
I've been too busy the past two weeks to do much but thanks to doing your 12 poses every other day for the past two years or so, I picked up fine. Without you and your yoga I wouldn't have been able to start ballet which I really am loving. Thank you Kendra so much.
This is a nice sequence and very well produced. I just want to make sure that folks with osteoporosis know that they should modify for any forward bending of the spine by supporting their abdomen on the thighs. Also they should avoid any twisting motions where they are not upright. They should only twist with their shoulders above their hips. When you have osteoporosis you want to avoid curving the shoulders and the hips forward towards each other. So no crow and no hurdling your abdomen from down dog to plank. One more thing, when you're in downward dog you will probably want to keep your knees bent so that you avoid curving your lower abdomen at all.This is the journey I'm on. It has taken me two doctors and a physical therapist to get this much information about how to avoid damaging my spine. I've had to figure out how to modify about half my practice and stop doing some asanas completely. I'm 51 and very enthusiastic about yoga, so this has been a real exercise in releasing the ego's attachment to what my body can and can't do. While there will be things that I can not do, I will find solace in the fact that I will become more mindful of my body due to this new challenge. Namaste
Yes! Thank you for this comment. Indeed, with osteoporosis, you definitely want to keep the spine from rounding forward and focusing on hinging at the HIPS rather than the waist when reaching or folding forward, and being careful with twisting. Thank you!
I'm so thrilled you enjoyed the instruction. Thank you! I hope you will keep practicing, and also check out the updated version of this practice! th-cam.com/video/FE_W6jMsnPY/w-d-xo.html
Thank you so much for posting!! I used to be an avid Yogi but with hyper mobility issues I stopped. Then I received an Osteoporosis diagnosis and knew Vinyasa was out. I kept seeing the poses that were supposed to help. It is so nice to have them in one place with your beautiful instructions and cues in the background. Thank you!! 🙏🏼 namaste
Thank you sooooo much for your video. I recently tried to do Dr. Fishman’s yoga poses and was frustrated. I have done yoga for years. I discovered your video and had no problem. Your instructions were both clear and relaxing. Thanks!!!!!!! Hopefully my old bones will continue to build density. I was diagnosed with osteoporosis several years ago. I am now taking Fosamax, calcium, vitamin D and doing bone strengthening exercises, mostly yoga, weights and walking. I am happy to say that I no longer have bone density in the Osteoporosis range. It is now in the osteopenia range. Bone building exercises work! Thanks again. I will be watching your video daily.....well, maybe not daily, but my goal is at least 3 times a week.
Thank you for this! I have a friend who gained bone density during Dr. Fishman's study and I've been looking for the sequence. Your practice is much more palatable than the bare bones video from the study. EDIT I've' done the sequence three times now and love your instruction. I is something I can do almost every day and a good morning practice.
This is perfect, thank you. Adding to my bedtime routine. I’m starting a 6 month bone building plan to see if I can improve my BMD naturally. Getting a baseline scan tomorrow and will repeat in November. Happy to keep you posted if interested!
Hi Cecelia, it's been awhile since you originally posted that you're seeing changes, how is it going now? Are you still practicing the yoga for bone health sequence?
Kendra Fitzgerald It’s been a bit over two years since I started doing this sequence. It’s how I start my day, every day. I think I have missed three days since I started. I have MS and I have multiple back problems. This yoga flow plus a few poses I’ve added to it makes it possible to get up easily in the morning. Thank you for posting it.
It’s taken me four months but I’ve mastered the tree pose. Can you recommend any other balancing poses similar in difficulty that I could add in to work on? Thank you.
I have been doing the video every other day for about a year. I’m hooked! Your instruction and cues are great, and I really appreciate that you have put this out there. I hope I will see some improvement, or at least no more decline in my next dexa. I also add in the 2 seated twist poses that are recommended.
I'm so glad to hear this Lisa! I've had a lot of students report back taht they've seen improvements in their dexa, I'm hoping the same for you! You might also check out the osteopenia version of this video, which I recently posted. It includes the two twisting poses as well: th-cam.com/video/6aF02wvSf60/w-d-xo.html
feeling stronger and relaxed with you kendra. thank you:)! I like on your videos how you put the time of the session so i don't get. mixed up. i leave my windows open so i just go to whatever one i have time for. thank you!!!
This is an excellent set of poses. I’ve been doing now daily for about a month. I feel that it’s really benefitting me. Excellent instructions and guidance. I find every word to be useful in coaching me to do the poses correctly. Thank you for creating this!
Kendra, did you ever make a video of the sitting poses? I would love to see those demonstrated because they're the hardest ones to understand how to do them correctly. If you haven't done it already, It would be so helpful if you would could do it now. Thanks!
I love this practice! I had done it intermittently, but at this extraordinary time in the world, when we are all spending more time inside, it has become my favorite. I love Kendra’s presence, and her fabulous cueing. ❤️😊😷
Hi! I know you commented on this 6 years ago, but I'm happy to check in and say that we're finally adding more osteoporosis workouts to the channel. I hope you're well!
Just to say I'm doing your suggested exercises to improve getting the wrists back towards the wall for the 'cactus' pose in the 12 poses and it's already making a difference. Thank you very much indeed. Just seen your post about preparing for birth, minimising tearing and recovering afterwards. I so wish I had had these exercises when I gave birth 42 and nearly 40 years ago! There was almost nothing and being reasonably fit, I could do the exercises they did give us (better than my mother who had nothing) immediately so they weren't hard enough or deep enough or perhaps they lacked your knowledge and experience Kendra? The first time all of us mums attended physio in a class at the hospital, we were instructed by a nun, who was very young, beautiful and sweet and nice but couldn't bring herself to say, 'vagina'! I still remember with great fondness and appreciation how we all found that incredibly funny as no doubt other mums can well imagine! Stephanie
Thank you Kendra I have now subscribed but would like the neck and shoulders video too please. If it could be added without paying more I'd be delighted. I am very grateful that your videos have improved my life hugely, I look fitter, can get in and out of a boat easily and best of all, I don't have any pain anymore in my shoulders, neck and back, PROVIDED I do your exercises. If your exercises were a drug, it would have made a fortune so please everyone, do them! They work! The ones at the end where you lie on the floor are actually the ones that seem to help me most with the release it gives to the shoulders and although it hurts to start with, it's a 'good pain'. I get a complete night's sleep when I do them with no pain at night or in the morning. You are the best Kendra!
I'm so happy that. you've seen such incredible results! And it's a true testament to your consistency too. Thank you for your kind words! I will so gladly add the neck and shoulders video to the subscription too. It's the upper back exercise video, yes?
@@KendraFitzgerald Yes it's th-cam.com/video/bukRH1Bt3jI/w-d-xo.html Thank you very much indeed Kendra. I'll be extremely grateful. I love both of these. I also do the stomach ones but manage to remember these or the ones I find helpful anyway - the 'swimming' on your back, the kneeling and sticking a leg out and opposite arm and the wall sit with arms going up and down. I'm too impatient to do the other ones - sorry. I do sit ups sometimes instead as well as the ones I've outlined.
Ah Kendra thank you for this! I wish you would do some more variations on this; I will try to find someone to help me with that as I have been recently diagnosed with osteoporosis despite having practiced yoga for years in the past but only sporadically over the last 2 or so. I had breast cancer several years ago and my reconstruction made it difficult for me to do down dog and other arm balancing poses, and I am grateful to have a practical daily practice which I also hope (although question) will help me reverse the osteoporosis. I agree that this is so much more enjoyable than Dr. F’s video although I am grateful for both. Best of everything to you!
Thanks for this video! I'd been practicing these poses after reading Dr. Fishman's article on yoga and bone density. Nice to have them all in one video with more helpful cues.
Thanks for your video! I too tried Dr Fishman's but yours is much simpler to follow. (Though I do thank him for doing the research.) I will continue with yours!
This is super helpful. Question: Do you know of any other content creator who demonstrates the 12 asanas but with modifications? I'm just beginning and would benefit from adaptions. Many thanks for all you do!
Hi! Great question! What specific modifications are you looking for? I have a few versions of this video that have variations / modifications, and also happy to record something new with the modifications you need! Thank you for your appreciation!!! 🙌🏼
Thanks for these stretches, I have osteopenia and have been looking for some stretches I can do safely. For the first time in ages I have no pain in my back. thank you again, I shall carry on practising.
I am SO excited to find your video. I tried to follow the DVD from Dr. Fishman, but it is really just quick demonstrations of the poses, not the whole sequence in real time. I will wrap up 2018, and begin 2019 with you! Your teaching style is delightful.
Hello, thank you so much for sharing this session. I have just been diagnosed with low back osteoporosis which shocked me as I am only 55 and fairly active. How often do you recommend doing this, every day? Twice a day? I really want to get on top of this disease. Thank you again for this awesome video. ☺️
Hi! I'm sorry to hear of your diagnosis. I highly recommend doing this practice daily. (I also just re-recorded the practice including the seated twists, you can find that here! th-cam.com/video/FE_W6jMsnPY/w-d-xo.html I've heard from several folks that practicing with this sequence daily led to improvements in bone scan results. I'd love to know how it works for you!
I am a senior but until recently ice skated regularly (stopped by Covid-19 as sadly the rink is shut) and wish I'd found these exercises while I was skating. They are so helpful. I find the last one with the block really hard but I'm improving (very slowly) and the pain is reducing (the pain on doing some of these but it's a good pain - it's a releasing pain and an unstiffening pain). I feel parts of my back release as if I was being given physio. I think I'm addicted! My ham strings are still tight though - any tips? I have tried stretching them for over a year now. I want to be able to do the splits! Perhaps a bit ambitious at my age! My tip for doing the tree is to do this in front of a mirror ideally with walls or a wardrobe on both sides so if you waver, you can gently push off from either wall rather than fall over! I find this a good place to do the other poses too, warrior etc. The floor poses need space but they are brilliant for opening the shoulders and the pain of trying to do this too is lessening gradually. My neck has more movement now. I must have been very stiff and feel much younger and fitter now having done them during most of lock down. To start with I did them two or three times a week but now, as they get a bit easier, I am trying to do them almost everyday. I feel good afterwards. Thank you very much indeed Kendra. I like your voice very much - you give tips, you don't shout or push too hard. I'm doing the deep core and the neck and shoulders video as well. Any other ones you do that you could suggest for me? My legs aren't too bad but my shoulders are 'not good' as you would say! Thank you again. Stephanie
I can't seem to find your kind suggestions for getting my wrists back against the wall when doing the cactus but I've been trying what you suggested and feeling that there a real stretch in my chest sort of along an imaginary diagonal bra strap from the centre of my boobs to the shoulder - it feels really good as if it had wanted that stretch for most of my life! Thank you. BTW I find the rolling up of the blanket along the spine and lying on this with arms in cactus using weights on the hands works to help push the wrists back but I need then to bend my legs and keep my feet flat on the floor in order to relieve any pressure on the small of my back. You probably suggested this but I can't find the original notes you sent me. Anyway it's all good - thank you very much indeed. Your exercises are really helping my ballet efforts too! Delighted to read that everyone's bone density seems to be benefitting too. I'm still getting the adverts but perhaps I could change my .79 cents to $1 a month - how do I do this? Cancel the first one? You have really helped me and improved my health and strength - thank you. Stephanie
Hi Kendra! I wondered how long are you holding each pose? 5 breaths? 8 seconds? I'd like to remember so that I can do these any time even without access to youtube. Thanks so much!
What height yoga block please? Here in the UK they all seem to be oblong shaped and usually around 22 cm tall, though I've seen one 30cm... The only oval one I see on Amazon is 23 cm but yours looks taller....Thanks
Hi! Ok, 6 years later :) Yes!! I've had people comment that their bone scans have improved because of their yoga practice. I will try to get more concrete info, but it's really quite awesome!
I was wondering this too. The sitting twisting poses are missing. I was wondering if the last ones on the mat where you bend your knee and go over the other leg are meant to have the same benefits
Great question! These poses are based on the work of Dr. Fishman, who recommends these poses for patients with osteoporosis. The majority of the twists happen in the hips and not directly in the spine, so they tend not to twist very deeply. If you have specific questions about how your body will react to these poses, definitely ask your doctor or PT!
Had problems with other vidoes cutting in. Horrible. Please help Kendra - I want your videos not other people's. Please tell me how I can buy your 12 poses. Thanks Stephanie
Oh no Stephanie! I will check it out and see what's up. I've been meaning to re-film this video for a while now - along with the seated poses, so I may just re-film and make it available for a low price so you don't have to have interruptions. I will keep you updated!
@@KendraFitzgerald Thank you very much indeed Kendra - I would really appreciate that although I love your original film and would really like to purchase that without the interruptions.
Hi Stephanie @COGasSafety! I just uploaded an uninterrupted version of this practice to my course platform where you can access it for $1 / month (it was the minimum allowed by the platform). I hope you'll join me there! bit.ly/yogaforbonehealth
@@signsandgraphicsinc Hi Linda! I just uploaded an uninterrupted version of this practice to my course platform where you can access it for $1 / month (it was the minimum allowed by the platform). I hope you'll join me there! bit.ly/yogaforbonehealth
Deep twists of the lumbar spine are contraindicated for osteoporosis but twists within the hips themselves are great! When in doubt though, always check with your doctor for what is right for your body.
I don't understand the language of yoga as I've never done it before-- when I look at Dr FIshman's video for Osteoporosis I REALLY don't understand it- it sounds like a geometry lesson . I think one needs to find a yoga class for osteo because this makes no sense for beginners like me-- it's too easy to do it incorrectly and risk hurting yourself. I wish you would do the osteoporosis version. Lifting, rolling, engaging, going deeper-what does it all mean?
Done with correct form, these exercises have been proven to help increase bone density and can be helpful in gaining the strength and flexibility needed with osteoporosis. If you have questions about whether they are appropriate for you, I highly recommend speaking with your doctor.
Hi all! I had requests for an uninterrupted version of this video for those of you who do it daily. You can access it for $1 / month (it was the minimum allowed by the platform). Join me here!: bit.ly/yogaforbonehealth
I do it daily and I use this over and over. It suits me just fine!
Can you please tell me how the uninterrupted version differs from this, and what the subscription is for?
@@ebmolo22 Hi! The uninterrupted version just means zero ads and a single platform for easy replays of this and two other videos (osteopenia version, upper back engagement, and deep core workouts).
This looks wonderful! I used to do several of these moves, part of my PT. Never knew they were yoga! Wish I could do this today.
The 12 poses, by their English names, were tree, triangle, warrior II, side-angle, twisted triangle, locust, bridge, supine hand-to-foot I, supine hand-to-foot II, straight-legged twist, bent-knee twist and corpse pose. Each pose was held for 30 seconds.
Thanks for sharing this! I just uploaded a new version that has all 12 poses including twists! th-cam.com/video/FE_W6jMsnPY/w-d-xo.html
I've been doing Kendra's version of Dr. Fishman's recommended poses for three years (after having had a bone density scan that showed bone loss). Just had another scan, and my bone density has definitely improved since my last test three years ago. It works!
This is phenomenal Lynne! Thank you so much for sharing, and keep up your amazing work!!
How many times a week? :)
@@pattygoody Every other day at least in order for it to work. Once you learn the poses, it doesn't take long.
@@Lynnecish Thank you☺️
I've been too busy the past two weeks to do much but thanks to doing your 12 poses every other day for the past two years or so, I picked up fine. Without you and your yoga I wouldn't have been able to start ballet which I really am loving. Thank you Kendra so much.
I'm so glad to hear this Stephanie! Glad to have you back!!
This is a nice sequence and very well produced. I just want to make sure that folks with osteoporosis know that they should modify for any forward bending of the spine by supporting their abdomen on the thighs. Also they should avoid any twisting motions where they are not upright. They should only twist with their shoulders above their hips. When you have osteoporosis you want to avoid curving the shoulders and the hips forward towards each other. So no crow and no hurdling your abdomen from down dog to plank. One more thing, when you're in downward dog you will probably want to keep your knees bent so that you avoid curving your lower abdomen at all.This is the journey I'm on. It has taken me two doctors and a physical therapist to get this much information about how to avoid damaging my spine. I've had to figure out how to modify about half my practice and stop doing some asanas completely. I'm 51 and very enthusiastic about yoga, so this has been a real exercise in releasing the ego's attachment to what my body can and can't do. While there will be things that I can not do, I will find solace in the fact that I will become more mindful of my body due to this new challenge. Namaste
Yes! Thank you for this comment. Indeed, with osteoporosis, you definitely want to keep the spine from rounding forward and focusing on hinging at the HIPS rather than the waist when reaching or folding forward, and being careful with twisting. Thank you!
I enjoy and appreciate your calming voice and quiet slow methodical instruction.
I'm so thrilled you enjoyed the instruction. Thank you! I hope you will keep practicing, and also check out the updated version of this practice! th-cam.com/video/FE_W6jMsnPY/w-d-xo.html
@@KendraFitzgerald I certainly do plan to keep practising. Thankyou so much.
Thank you so much for posting!! I used to be an avid Yogi but with hyper mobility issues I stopped. Then I received an Osteoporosis diagnosis and knew Vinyasa was out. I kept seeing the poses that were supposed to help. It is so nice to have them in one place with your beautiful instructions and cues in the background. Thank you!! 🙏🏼 namaste
So glad you enjoy the video!
Thank you sooooo much for your video. I recently tried to do Dr. Fishman’s yoga poses and was frustrated. I have done yoga for years. I discovered your video and had no problem. Your instructions were both clear and relaxing. Thanks!!!!!!! Hopefully my old bones will continue to build density. I was diagnosed with osteoporosis several years ago. I am now taking Fosamax, calcium, vitamin D and doing bone strengthening exercises, mostly yoga, weights and walking. I am happy to say that I no longer have bone density in the Osteoporosis range. It is now in the osteopenia range. Bone building exercises work! Thanks again. I will be watching your video daily.....well, maybe not daily, but my goal is at least 3 times a week.
Fantastic Jane! I'm so happy to hear the video has been helpful, you are so so welcome. Indeed, bone building exercises certainly work!
Hi! I would love to know how you're doing now, 6 years later! Still practicing?
Thank you for this! I have a friend who gained bone density during Dr. Fishman's study and I've been looking for the sequence. Your practice is much more palatable than the bare bones video from the study. EDIT I've' done the sequence three times now and love your instruction. I is something I can do almost every day and a good morning practice.
Fantastic Patricia! I am so happy to hear you love the video. Keep up the great work!
This is perfect, thank you. Adding to my bedtime routine. I’m starting a 6 month bone building plan to see if I can improve my BMD naturally. Getting a baseline scan tomorrow and will repeat in November.
Happy to keep you posted if interested!
Fantastic Jeanne! I would absolutely love to know the results of your repeat scan in November. You've got this!!!
Thank you for this posting. After 3 months every morning I am seeing changes I didn't think possible.
This is amazing Cecelia! I'm so happy to hear this!
Please share, what changes have you noticed?
Hi Cecelia, it's been awhile since you originally posted that you're seeing changes, how is it going now? Are you still practicing the yoga for bone health sequence?
Kendra Fitzgerald It’s been a bit over two years since I started doing this sequence. It’s how I start my day, every day. I think I have missed three days since I started. I have MS and I have multiple back problems. This yoga flow plus a few poses I’ve added to it makes it possible to get up easily in the morning. Thank you for posting it.
@@cc34945 Amazing, I love hearing this! You're so welcome, it thrills me that it's so helpful, and you're still consistent 2 years later!
Active stretch 😳 that was an understatement 😂 i clearly have a way to go but have subscribed and am looking forward to a stretchy journey with you ❤🙏
Welcome aboard! So happy you're here and yes let's do this together! Would you like to see more active stretching videos?
Thank you for a feel good great practice of stretches ❤!
You’re so welcome, glad you enjoyed it!
Really good video of Dr. Fishman's sequence. Would love to see it done with the osteopenia version of poses. Thanks for posting.
Thank you so much for this. You are GREAT at guiding thru this. PLEASE, PLEASE, PLEASE make more yoga routine vids!!
Oh thank you so much! I'm so glad it's helpful for you. I will definitely add more videos in the future!
It’s taken me four months but I’ve mastered the tree pose. Can you recommend any other balancing poses similar in difficulty that I could add in to work on? Thank you.
I have been doing the video every other day for about a year. I’m hooked! Your instruction and cues are great, and I really appreciate that you have put this out there. I hope I will see some improvement, or at least no more decline in my next dexa. I also add in the 2 seated twist poses that are recommended.
I'm so glad to hear this Lisa! I've had a lot of students report back taht they've seen improvements in their dexa, I'm hoping the same for you!
You might also check out the osteopenia version of this video, which I recently posted. It includes the two twisting poses as well: th-cam.com/video/6aF02wvSf60/w-d-xo.html
I love this Dr...thank you ..more power
You are very welcome! (Not a dr, but thank you!)
This - the 12 poses - was fine without interruptions thank you. Stephanie
thank you for this. I just started this in the last week as I have just been diagnosed with osteoporosis! this is great!
You're so welcome Lynn! I'm very glad you've found this helpful.
Love this!
Been doing it for abt 3 weeks almost every day- I truly feel the difference- thank you ❤️
Fantastic Karen! I'm so happy to hear it's helpful!
Thank you for creating this. Love the pace and the direction, so easy to follow! Part of my daily routine.
You're so welcome!
feeling stronger and relaxed with you kendra. thank you:)! I like on your videos how you put the time of the session so i don't get. mixed up. i leave my windows open so i just go to whatever one i have time for. thank you!!!
you're so welcome!
This is an excellent set of poses. I’ve been doing now daily for about a month. I feel that it’s really benefitting me. Excellent instructions and guidance. I find every word to be useful in coaching me to do the poses correctly. Thank you for creating this!
You're so welcome!
Excellent instruction!
Glad you enjoyed it!
Kendra, did you ever make a video of the sitting poses? I would love to see those demonstrated because they're the hardest ones to understand how to do them correctly. If you haven't done it already, It would be so helpful if you would could do it now. Thanks!
Not yet! I will add it to the list ;) thanks!
I love this practice! I had done it intermittently, but at this extraordinary time in the world, when we are all spending more time inside, it has become my favorite. I love Kendra’s presence, and her fabulous cueing. ❤️😊😷
Thank you so very much Connie, so glad you are enjoying it!
Excellent video! Thank you very much!
You are welcome!
Thank you! Can you please do another video with the osteoporosis sequence using a chair.
Hi! I know you commented on this 6 years ago, but I'm happy to check in and say that we're finally adding more osteoporosis workouts to the channel. I hope you're well!
Just to say I'm doing your suggested exercises to improve getting the wrists back towards the wall for the 'cactus' pose in the 12 poses and it's already making a difference. Thank you very much indeed. Just seen your post about preparing for birth, minimising tearing and recovering afterwards. I so wish I had had these exercises when I gave birth 42 and nearly 40 years ago! There was almost nothing and being reasonably fit, I could do the exercises they did give us (better than my mother who had nothing) immediately so they weren't hard enough or deep enough or perhaps they lacked your knowledge and experience Kendra? The first time all of us mums attended physio in a class at the hospital, we were instructed by a nun, who was very young, beautiful and sweet and nice but couldn't bring herself to say, 'vagina'! I still remember with great fondness and appreciation how we all found that incredibly funny as no doubt other mums can well imagine! Stephanie
So glad you find these helpful Stephanie!!
Tnanks a lot Kendra, of Perú 🇵🇪
You're so welcome Patricia!
Thank you Kendra I have now subscribed but would like the neck and shoulders video too please. If it could be added without paying more I'd be delighted. I am very grateful that your videos have improved my life hugely, I look fitter, can get in and out of a boat easily and best of all, I don't have any pain anymore in my shoulders, neck and back, PROVIDED I do your exercises. If your exercises were a drug, it would have made a fortune so please everyone, do them! They work! The ones at the end where you lie on the floor are actually the ones that seem to help me most with the release it gives to the shoulders and although it hurts to start with, it's a 'good pain'. I get a complete night's sleep when I do them with no pain at night or in the morning. You are the best Kendra!
I'm so happy that. you've seen such incredible results! And it's a true testament to your consistency too. Thank you for your kind words! I will so gladly add the neck and shoulders video to the subscription too. It's the upper back exercise video, yes?
@@KendraFitzgerald Yes it's th-cam.com/video/bukRH1Bt3jI/w-d-xo.html Thank you very much indeed Kendra. I'll be extremely grateful. I love both of these. I also do the stomach ones but manage to remember these or the ones I find helpful anyway - the 'swimming' on your back, the kneeling and sticking a leg out and opposite arm and the wall sit with arms going up and down. I'm too impatient to do the other ones - sorry. I do sit ups sometimes instead as well as the ones I've outlined.
@@COGasSafety Just added! You'll find it as a second 'module' in the course player. Let me know if you have any troubles with it!
Thanks. I’m doing this every day
Ah Kendra thank you for this! I wish you would do some more variations on this; I will try to find someone to help me with that as I have been recently diagnosed with osteoporosis despite having practiced yoga for years in the past but only sporadically over the last 2 or so. I had breast cancer several years ago and my reconstruction made it difficult for me to do down dog and other arm balancing poses, and I am grateful to have a practical daily practice which I also hope (although question) will help me reverse the osteoporosis. I agree that this is so much more enjoyable than Dr. F’s video although I am grateful for both. Best of everything to you!
I'm so happy you've found this to be helpful Adrien!
Thanks for this video! I'd been practicing these poses after reading Dr. Fishman's article on yoga and bone density. Nice to have them all in one video with more helpful cues.
You're so welcome!!
Lynne Cummings if
Lynne
Thanks for your video! I too tried Dr Fishman's but yours is much simpler to follow. (Though I do thank him for doing the research.) I will continue with yours!
I'm so happy to hear that Lahna, and glad you found it easy to follow. I hope it helps you feel great!
Thank you so much! Great prompts for focus!
You are so welcome!
This is super helpful. Question: Do you know of any other content creator who demonstrates the 12 asanas but with modifications? I'm just beginning and would benefit from adaptions. Many thanks for all you do!
Hi! Great question! What specific modifications are you looking for? I have a few versions of this video that have variations / modifications, and also happy to record something new with the modifications you need! Thank you for your appreciation!!! 🙌🏼
@@KendraFitzgerald hi! I think that some of the poses are difficult -the standing ones -so having a chair w some of them? Thank you again!
Ok great! I’ll make a new video with modifications!
Omgg! That is awesome. Thank you a million times over!
I would love to do the 12 sequence daily. TQ!!! Biggest gratitude 🤓💯
Thanks for these stretches, I have osteopenia and have been looking for some stretches I can do safely. For the first time in ages I have no pain in my back. thank you again, I shall carry on practising.
You're very welcome, I'm so glad this video has been helpful!
Thank you. These are great and you do an excellent job teaching.
Oh thank you so much Judy! I'm so glad to know you found the practice (and my cues) helpful!
Thank you. This was really nice and I love your instruction.
Good cueing. Would like to have the instruction/video mirrored.
Thank you for the feedback Judtih! I will see what I can do! :)
I am SO excited to find your video. I tried to follow the DVD from Dr. Fishman, but it is really just quick demonstrations of the poses, not the whole sequence in real time. I will wrap up 2018, and begin 2019 with you! Your teaching style is delightful.
Thank you so much Connie! I'm so glad you've found it helpful. I'm excited to hear how you're liking the video now, a few months later!
Kendra Fitzgerald I just finished a lovely round of this practice. You keep me good company on my yoga journey!
Thanks girl
You’re very welcome!
This practice wonderfully beneficial ! Thank you! 🙏🏻
I'm so glad you enjoyed it!
Hello, thank you so much for sharing this session. I have just been diagnosed with low back osteoporosis which shocked me as I am only 55 and fairly active. How often do you recommend doing this, every day? Twice a day? I really want to get on top of this disease. Thank you again for this awesome video. ☺️
Hi! I'm sorry to hear of your diagnosis. I highly recommend doing this practice daily. (I also just re-recorded the practice including the seated twists, you can find that here! th-cam.com/video/FE_W6jMsnPY/w-d-xo.html
I've heard from several folks that practicing with this sequence daily led to improvements in bone scan results. I'd love to know how it works for you!
Hi Kendra. I was diagnosed with lumbar Spondylitis a month ago. Hoping your workout help me. ❤🙏🏻
Practice as often as you can, I've had so many people tell me they've had noticeable changes on their scans after practicing Dr. Fishman's sequence!
@@KendraFitzgerald Thank you so much for responding to me, Kendra. I am definitely going to try it. God bless you always and stay safe ❤🙏🏻
I am a senior but until recently ice skated regularly (stopped by Covid-19 as sadly the rink is shut) and wish I'd found these exercises while I was skating. They are so helpful. I find the last one with the block really hard but I'm improving (very slowly) and the pain is reducing (the pain on doing some of these but it's a good pain - it's a releasing pain and an unstiffening pain). I feel parts of my back release as if I was being given physio. I think I'm addicted! My ham strings are still tight though - any tips? I have tried stretching them for over a year now. I want to be able to do the splits! Perhaps a bit ambitious at my age! My tip for doing the tree is to do this in front of a mirror ideally with walls or a wardrobe on both sides so if you waver, you can gently push off from either wall rather than fall over! I find this a good place to do the other poses too, warrior etc. The floor poses need space but they are brilliant for opening the shoulders and the pain of trying to do this too is lessening gradually. My neck has more movement now. I must have been very stiff and feel much younger and fitter now having done them during most of lock down. To start with I did them two or three times a week but now, as they get a bit easier, I am trying to do them almost everyday. I feel good afterwards. Thank you very much indeed Kendra. I like your voice very much - you give tips, you don't shout or push too hard. I'm doing the deep core and the neck and shoulders video as well. Any other ones you do that you could suggest for me? My legs aren't too bad but my shoulders are 'not good' as you would say! Thank you again. Stephanie
So glad you've found it helpful!
I can't seem to find your kind suggestions for getting my wrists back against the wall when doing the cactus but I've been trying what you suggested and feeling that there a real stretch in my chest sort of along an imaginary diagonal bra strap from the centre of my boobs to the shoulder - it feels really good as if it had wanted that stretch for most of my life! Thank you. BTW I find the rolling up of the blanket along the spine and lying on this with arms in cactus using weights on the hands works to help push the wrists back but I need then to bend my legs and keep my feet flat on the floor in order to relieve any pressure on the small of my back. You probably suggested this but I can't find the original notes you sent me. Anyway it's all good - thank you very much indeed. Your exercises are really helping my ballet efforts too!
Delighted to read that everyone's bone density seems to be benefitting too. I'm still getting the adverts but perhaps I could change my .79 cents to $1 a month - how do I do this? Cancel the first one? You have really helped me and improved my health and strength - thank you. Stephanie
I never really left - only got too busy to do them faithfully every other day. Too much gardening!
Glad you're staying active!
How do you breathe in through your core?
Hi Kendra! I wondered how long are you holding each pose? 5 breaths? 8 seconds? I'd like to remember so that I can do these any time even without access to youtube. Thanks so much!
Hi Luzi! Great question. The poses are held for 30 seconds each. Depending on the speed of your breath, it could be 5 - 10 breaths.
@@KendraFitzgerald Thank you so much for your prompt reply, Kendra. I have added these to my daily routine.
What height yoga block please? Here in the UK they all seem to be oblong shaped and usually around 22 cm tall, though I've seen one 30cm...
The only oval one I see on Amazon is 23 cm but yours looks taller....Thanks
The one I'm using is 22.5 x 11 x 7.5 cm!
Will you be able to Demo Marichiasana3 and
Matsiadrasana? These are two additional twists that I’m told are excellent for bone density
Yes! I'm actually uploading a new video for the Osteopenia version soon with both of the twists included. Stay tuned!
Kendra Fitzgerald thank you so much 🙏🏻
Have any of your viewers followed up with a bone density scan? His data are very good on even 6 months of yoga compared to control.
Hi! Ok, 6 years later :) Yes!! I've had people comment that their bone scans have improved because of their yoga practice. I will try to get more concrete info, but it's really quite awesome!
excellent video, but 2 sitting poses are not included. Was this on purpose? thanks!
I was wondering this too. The sitting twisting poses are missing. I was wondering if the last ones on the mat where you bend your knee and go over the other leg are meant to have the same benefits
Thanks for your comment! I will update a new video with the sitting postures soon. They were added after this video was filmed. :)
Thank you!
You're so welcome!
Yr exercises have some twisting of the spine, are they recommended for osteoporosis patients?
Great question! These poses are based on the work of Dr. Fishman, who recommends these poses for patients with osteoporosis. The majority of the twists happen in the hips and not directly in the spine, so they tend not to twist very deeply. If you have specific questions about how your body will react to these poses, definitely ask your doctor or PT!
Thanks how long do we hold each pose ? 👍
30 seconds
Yes, 30 seconds!!
Is it bones become strength in this exercise
Kendra do you cover these poses Marichiasana3 and
Matsiadrasana?
Hi Barbara! Not in this sequence, but I will create more sequences soon!
Kendra Fitzgerald thanks so much!
Had problems with other vidoes cutting in. Horrible. Please help Kendra - I want your videos not other people's. Please tell me how I can buy your 12 poses. Thanks Stephanie
Oh no Stephanie! I will check it out and see what's up. I've been meaning to re-film this video for a while now - along with the seated poses, so I may just re-film and make it available for a low price so you don't have to have interruptions. I will keep you updated!
@@KendraFitzgerald Thank you very much indeed Kendra - I would really appreciate that although I love your original film and would really like to purchase that without the interruptions.
I have just found you. I would also like to purchase your DVD IF available. If not, I am also interested in the revised film. Thanks!
Hi Stephanie @COGasSafety! I just uploaded an uninterrupted version of this practice to my course platform where you can access it for $1 / month (it was the minimum allowed by the platform). I hope you'll join me there! bit.ly/yogaforbonehealth
@@signsandgraphicsinc Hi Linda! I just uploaded an uninterrupted version of this practice to my course platform where you can access it for $1 / month (it was the minimum allowed by the platform). I hope you'll join me there! bit.ly/yogaforbonehealth
I thought twists were contraindicated for osteoporosis?
Deep twists of the lumbar spine are contraindicated for osteoporosis but twists within the hips themselves are great! When in doubt though, always check with your doctor for what is right for your body.
6:50-7:15 July 3, 2020
I don't understand the language of yoga as I've never done it before-- when I look at Dr FIshman's video for Osteoporosis I REALLY don't understand it- it sounds like a geometry lesson . I think one needs to find a yoga class for osteo because this makes no sense for beginners like me-- it's too easy to do it incorrectly and risk hurting yourself. I wish you would do the osteoporosis version. Lifting, rolling, engaging, going deeper-what does it all mean?
auntdj111 find a teacher here: iynaus.org/study/teachers
the 2 sitting poses are included here: th-cam.com/video/o8SjystaH-E/w-d-xo.html
he 59th day
the 56th day
Nice poses and all, but the grating electronic sound and the occasional construction sounds in the background are very distracting.
the 60th day
the 55th day
the 57th day
These look dangerous
Done with correct form, these exercises have been proven to help increase bone density and can be helpful in gaining the strength and flexibility needed with osteoporosis. If you have questions about whether they are appropriate for you, I highly recommend speaking with your doctor.
To much talking 😶
Thanks for your feedback!
Love this. Your cueing is amazing. (Or however you spell it). Thank you, K!🦴💜
Oh thank you! Really appreciate it, and you!
great practice. thank you, Kendra.
You're so welcome! Glad you enjoyed it!