Nourish. Strengthen. Align.

Why do you need a different kind of yoga practice for osteopenia or osteoporosis?


Day 2: Strengthen

Strengthen Your Body

The Yoga asana practice is an excellent low-impact exercise for any fitness level at any age. Yoga can be an effective way to improve core strength and balance which helps to prevent falls. Breath work, pranayama, may be used to calm an over-anxious mind, as well as uplift your energy when needed. Meditation helps to improve self-awareness, lower stress, improve focus and concentration, as well as memory. Nourishing the MIND. BODY. SOUL. Is critical for health and longevity.

yoga for osteoporosis

BEST Ways to Build Strength

  • Yoga for Osteoporosis
  • Hiking
  • Walking
  • Strength Training



Standing Poses


Balancing Poses (with props)


Supine Core Work


Props where you need them

AVOID these:

Forward bends (anything that compresses or flexes the spine)

Quick forceful movements (jump backs, quick directional changes)

Avoid crunching in sit-ups or rolling on your spine

Shoulder stand or headstand

kathleen belonga yoga teacher health coach

Are you ready to get stronger?

Many women experience pain after yoga, as a result of osteoporosis. Following cues in a traditional yoga class can be dangerous.

My yoga classes are NOT your “traditional one-size-fits-all” style yoga class.  My classes are specially designed for students with osteopenia and/or osteoporosis to practice yoga safely.

Practicing yoga from the comfort of your own home is ideal with props that will help you to build strength, improve posture, coordination, and balance.

“Most cues being taught in traditional classes, even gentle yoga classes, may be dangerous for someone with osteoporosis.”

– Kathleen Belonga, Yoga Teacher & Health Coach


“I love working with Kathleen. She helps me to get the most out of my practice by queuing up ways to make the pose work for me and my body type versus the generic yoga everyone else provides.”

– Kim D.

“Kathleen is very focused on helping her clients learn and grow. She enthusiastically offers options, yet is never judgmental. Her approach to guiding her clients is always clear and concise.”


“Kathleen is patient and kind. She has the ability to get to the root cause of the problems and helps get resolution.”

– Michele F.

“I practiced yoga for several years before meeting her, but I really only used yoga as a physical practice. Kathleen helped me take a giant leap forward in using yoga and meditation to connect my body, mind, and breath. I’ve seen a tremendous improvement in my physical and mental health since I started working with her. I do not know where I would be now had I not found someone so dedicated to helping her clients achieve true wellness by explaining WHY yoga does what it does. She gives her clients the tools to integrate yoga into their lives daily and reap its benefits for a lifetime. She is a true healer and an inspiration.”

– Jennifer M.