Strong Bones: Another Great Reason to Practice Yoga!

When we think about the benefits of Yoga, flexibility and stress relief might come to mind first. But did you know your Yoga practice can also help support strong, healthy bones?

Our bones are living tissue, and just like our muscles, they respond to the demands we place on them. Weight-bearing and resistance exercises put healthy stress on our bones, encouraging the body to maintain bone strength. And Yoga gives us plenty of opportunities to do just that—using our own body weight.

Some poses are especially good at getting our bones and muscles to work together. Chair Pose, Warrior I and II, Triangle and Tree Pose put weight through the legs and hips, while Plank and Downward Facing Dog also ask the arms, shoulders and wrists to bear weight.

So when your legs start talking to you in Chair Pose or Warrior II, remember: there’s a reason we stay there for a few breaths!

And there’s another important benefit: balance.

As we get older, maintaining good balance becomes increasingly important. Yoga gives us regular opportunities to practice balance, coordination and body awareness—all things that can help us stay steady on our feet and reduce our risk of falls.

Research into Yoga and bone density is still developing. For optimal bone health, Yoga can accompany regular weight-bearing activities such as walking, resistance or strength training, good nutrition and other healthy lifestyle habits.

Yoga brings something pretty special to self-care. It helps us better devote our attention to the body’s needs. It can build strength while also working on balance, flexibility and body awareness—all in one practice.

So the next time you’re holding Warrior II, balancing in Tree or pressing back into Downward Dog, remember—you’re doing more than stretching.

You’re helping your body stay strong, steady and capable for the years ahead.

Strong body. Happy bones. Keep practicing!

Namaste!
Kellie

References & Further Reading

Bajaj, P., et al. Effect of yoga on balance, falls, and bone metabolism: A systematic review and meta-analysis. Osteoporosis International. 2025.

Fernández-Rodríguez, R., et al. Effectiveness of Pilates and Yoga to improve bone density in adult women: A systematic review and meta-analysis. PLOS ONE. 2021.

Youkhana, S., et al. Yoga-based exercise improves balance and mobility in people aged 60 and over: A systematic review and meta-analysis. Age and Ageing. 2016.

U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd Edition. Guidance on weight-bearing, muscle-strengthening and bone-strengthening physical activity.