Strong Bones Yoga®

Strong Bones Yoga® classes combine yoga postures that build bone density with traditional weight training using light weighs, exercise bands, gliders and soft exercise balls. This type of resistance work, along with weight-bearing activity such as walking or dancing, has been proven to increase bone density and is now one of the most widely recommended methods for addressing bone loss.

Each class is designed to let you work at your own level and progress at your own pace. Class size is small (12 max) so that personal attention is available to help you maximize the effects of every practice. You will leave class with your body well-exercised and relaxed, your mind clear and peaceful.

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WHO’S IT FOR?

Anyone of any age, condition or level of experience can benefit, especially women over 40 and those dealing with bone density issues.

WHAT CAN I EXPECT IN A STRONG BONES CLASS?

Class begins with…

  • Initial relaxation with focus on the breath
  • Gentle warm-up of joints and muscles

Then moves into practicing…

  • Movement in yoga postures
  • Classical weight training exercises with light weights
  • Exercises with bands and soft exercise balls

And finally ends with…

  • Gentle releasing of muscles used during class
  • Deep relaxation and breathing

WHAT ARE THE BENEFITS?

  • Increased bone density
  • Improved posture
  • Increased muscular strength and endurance
  • Improved balance, coordination and flexibility
  • Increased energy through the day

ARE YOU AT RISK?

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Some of the major risk factors for osteoporosis:

  • Female
  • Family history of osteoporosis
  • Broken bone after age 40
    • (even if caused by an accident)
  • Fair skin
    • (Asian and Caucasian most at risk)
  • Past menopause
  • Had early onset menopause
  • Tall and slender build
  • Sedentary lifestyle
  • No full term pregnancies
  • Current or past smoker
  • History of dieting or eating disorder
  • More than 7 alcoholic drinks/week
  • More than 4 cups caffeinated beverage/day
  • Diet low in calcium-rich foods
  • Diet low in fruits and vegetables
  • Medical history (this is only partial list)
    • Thyroid disorder
    • Diabetes
    • Chronic digestive disorder
    • Gastric bypass surgery
    • COPD
  • Medicines that may cause bone loss (partial list)
    • Antacids
    • Steroids
    • Heparin
    • Cancer chemotherapeutic drugs

To prevent osteoporosis and even improve current bone density make sure your are doing both weight-bearing exercise (such as walking or dancing) and weight resistance training (such as Strong Bones Yoga®) at least twice, and ideally three times a week.

  • Kathleen is a warm and caring yoga instructor who tailors her classes to her students’ individual needs. You’ll feel really comfortable in her studio looking out at her restful garden. I’ve taken the Viniyoga called Yoga for EveryBody, and as its title suggest, the class is for every body – you do what your body allows you to do in a comfortable environment. Now I take Strong Bones Yoga® – which provides everything you could possibly need to stay healthy and build up your bone density.

    —Mary P

  • In all other yoga class I’ve tried I didn’t even make it to the end of the first series. I’ve taken Strong Bones for over two years now. Kathleen cares about each and every student. She teaches that every body is different: thus how you practice yoga will be totally dependent on your own body. She is always available to talk before or after class about any individual issues and she offers private lessons for even more personal attention. Camaraderie and cheerfulness abound in Kathleen’s classes. Her classes are stress-free and everybody succeeds.

    —Julee F.