Portsmouth Center for Yoga and the Arts
Portsmouth NH
GENTLE YOGA
Yoga for Healthy Bones

YOGA FOR HEALTHY BONES

Special emphasis will be on individuals at risk for or diagnosed with osteopenia or osteoporosis.

Student quote "Each class is a gentle reminder that my daily routines and activities are key for my health. In a joyful environment, we learn posture, balance and strength building practices to use every day to promote our own healthy bones."
 

Please register

This class can be beneficial  to you if you have been diagnosed with Osteopenia or Osteoporosis or if you are at risk.  Morning and Evening classes

A typical  morning class will include:
  • Warm-ups  
  • Exercises to increase joint mobility
  • Exercises using Resistance Bands, Resistance Balls 
  • Ways to improve  balance
  • Stretches to improve strength
  • Relaxation techniques
MORNING  -This  class will be a 3 week session and will be held the first three weeks of each month.  You may come to individual classes also.  We ask that you register on line so we know how many are coming as the class requires some set up.
 
11:30-12:30 pm

$10 per class and if you come to all three classes in the monthly  session  the third class is only $5. 

EVENING- First Thursday of each month (except May which will be the second Thursday)

6:00-7:30 pm  $15 per class
 

A typical evening class will include:

MENTAL IMAGERY -"pretend you are 2 inches taller" is one of four postural images.

STIE SPECIFIC WARM-UPS- these weight bearing exercises directly target the prime areas of restriction and weakness and increase a bone's density by contracting and thus strengthening the muscles that attach to that bone.

BALANCE -We will work on postures to increase our balance to help prevent falls.

GENTLE YOGA POSTURES - We will explore safe
yoga postures and learn the moves and postures that are contraindicated for osteopenia or osteoporosis.

WALKING - Walking is a weight-bearing activity and helps combat osteoporosis, that is, if you walk properly. We will explore proper alignment while walking.

SCAPULAR STABILIZATION -we will strengthen the muscles between the shoulder blades which are important for good body alignment and good posture. We will be using a resistance band and will explore seated, standing and lying on your back exercises.

ACTIVITIES OF DAILY LIVING -We will explore safe posture and movements for:
Sitting, standing, housework, gardening, yardwork, pet care, etc.

DEEP BREATHING TECHNIQUES
We will learn deep abdominal breathing and proper breathing while holding the postures and contracting or stretching a muscle.

RELAXATION TECHINQUES- A guided relaxation will refresh you.

MEDITATION- be in the present moment