Spring is coming — a time for renewal, growth, and maybe even some spring cleaning, not just for our homes but for our minds and bodies, too.
The fast pace of life often creates more stress and anxiety, leading to muscle tension, joint stiffness, and that all-too-familiar feeling of carrying the weight of the world on our shoulders. Add hormonal changes from menopause into the mix or the new knowledge that you have been diagnosed with osteoporosis, and it’s no wonder we feel out of balance. But the good news is that with some thoughtful self-care, we can release tension, improve posture, and reset both physically and mentally.

Your best posture isn’t about achieving a perfect stance—it’s about cultivating balance, awareness, and ease in your body.
It’s not just about standing up tall.
It’s not just about pulling our shoulders back or strengthening your upper back.
It’s not just about balancing your pelvis.
It’s a whole-body process from the feet all the way up to the head.
It requires flexibility and strength and also practice.

As a yoga teacher and physical therapist, one of the most common concerns I hear from clients is the sometimes overwhelming stress that seems to seep into every corner of life. Whether it’s juggling work and family responsibilities, managing health challenges, or simply staying on top of the daily to-do list, our modern lives often leave little room for rest and recovery. This chronic state of busyness can wreak havoc on our nervous system, keeping us stuck in a cycle of stress that feels impossible to break. The good news is that we have tools at our fingertips to help quiet the nervous system, restore balance, and cultivate a sense of calm. You can support your body’s natural ability to regulate itself and create an overall sense of well-being many different tips, tricks and practices.

With Osteoporosis a common question in yoga is, “Can I do forward bends?”

The Bone Health & Osteoporosis Foundation recommendations regarding osteoporosis include: avoid bending and twisting at the same time, don’t fall (of course) and include upper back strengthening and balance training in your workouts.

Research supports that there are mental and emotional benefits to forward bends in yoga, that we want to be cautious when there is increased rounding in the upper back (kyphosis) and that there are movements and poses that can support good spinal alignment in movement both on and off the mat.

“The musculoskeletal syndrome of menopause”. This a collection of symptoms including musculoskeletal pain, joint pain, loss of lean muscle mass, decreasing bone density, tendon and ligament injuries, adhesive capsulitis (frozen shoulder) and the progression of osteoarthritis due to changes in the make up of cartilage. The good news is that with the right approach, these symptoms can be managed.

As a physical therapist and yoga teacher, I've seen firsthand how stress can affect our bodies, our muscle tension, our bone density and bone remodeling and ability get a good night’s sleep. In my practice, I've come to realize that while strengthening and mobility exercises are essential, activating the body’s relaxation response can be equally, if not more, powerful in addressing these issues.

Osteoporosis, a condition characterized by weakened bones, often leads to an increased risk of fractures, particularly in older adults. While medication and diet can help manage osteoporosis, exercise remains one of the most powerful and a natural ways to slow that bone loss and the weakening of our bones and to maintain our health. Exercise, when done correctly and consistently, offers numerous benefits beyond strengthening bones. It can significantly increase energy levels, reduce stress, and promote mental and physical balance.

3 Ways to Decrease Stress and Help our Bones. Stress affects more than just our mood—it can also impact our bone density, increasing the risk of osteoporosis. The science teaches us that the stress cortisol hormone, pulls calcium out of our bones which is a major building block for our bone density and strength. Many of us know this, but that knowledge can add to our stress. If you're feeling that way, you're not alone—I'm right there with you.

You may have been advised, "don't bend and twist" or "whatever you do, don’t fall." Like many poeple, you might wonder what these precautions really mean. Let me explain:

We discuss osteoporosis, its prevalence, and how we use yoga to build bone to stimulate bone growth and remodeling so we can stay strong, agile and active.

You may have been advised, "don't bend and twist" or "whatever you do, don’t fall." Like many people, you might wonder what these precautions really mean. Let me explain: