You don't need to quit yoga, feel cautious in every pose, or hope your teacher knows what's safe for your spine so you can avoid fractures. You need to know how to move for yourself, so you can walk into any class and trust your own body.

➡️ "Can I even still do yoga now that I have osteoporosis?" 

➡️ "What if I bend the wrong way and hurt myself?"

➡️ "My teacher is great, but does she actually know what's safe for my spine?"

Here's what usually happens after a scan comes back with the words osteopenia or osteoporosis:

You feel fine. Nothing hurts. But now you're suddenly aware of your bones, worried they might be fragile, and unsure which movements are still safe.

And the advice you find only makes it worse. It's either "avoid this, avoid that," which leaves you stiff and afraid of your own body. Or "just lift weights," which skips over how you actually move all day.

So you're left guessing. And guessing is exhausting.

Here's what makes this matter so much, and what most women are never told: about half of spinal compression fractures happen with no fall at all.

They happen during ordinary daily movements. Bending, lifting, reaching, even turning over in bed.

That can sound frightening. But it's actually the most hopeful part of this whole conversation, because it means the way you move every day is the very thing you can control.

Your body is meant to move. Movement is how bones stay strong.
That "never bend, never twist" advice comes from a real concern, but as a blanket rule it isn't true. Knowing the difference is exactly what keeps you both safe and free.

And most yoga teachers, even wonderful, experienced ones, were never trained in working with osteoporosis. It's not their fault. It's simply not part of standard teacher training.

So the answer isn't to find the one perfect class or the perfectly trained teacher.The answer is to learn this for yourself: how your spine is built to move, how to modify on the spot, and how to protect yourself in any class, on any day.

That's what this course gives you. It's a skill you keep for the rest of your life.

Most spinal fractures happen in one specific zone, right between your heart and your belly button. When that area collapses forward, day after day, that's where the pressure lands. So everything I teach comes back to protecting that space and moving from it with intention.

SPACE is the method you'll learn once, in the first few videos, and then carry into every pose, every transition, and every ordinary movement of your day.

Once SPACE is second nature, you stop second-guessing every movement. You don't have to overthink. You just know. That's the whole point.

Dr. Loren Fishman, a physiatrist at Columbia University, researched a sequence of 12 yoga poses in people with osteoporosis and osteopenia, and it's some of the most-cited work out there on yoga and bone density. You'll get a follow-along video where we move through all 12 together, plus a printable guide to keep by your mat so you can practice on your own anytime.

A gentle but effective 60-minute live practice to build strength from the inside out, improve balance, and support your bones, all at a comfortable, modifiable pace. 

Can't make it live on July 27th? The replay is yours.

M.S. in Yoga Therapy, ACE Senior Fitness Specialist

I've spent my entire career working with older adults, including years as a fitness and yoga coordinator at a senior living residence. I'm a certified yoga therapist (M.S., C-IAYT) and a senior fitness specialist, and I'm the founder of Lifelong Yoga Online.

And I'll be honest about why this matters so much to me. While working at the senior residence, I saw two futures side by side. I saw how one injury could change everything, how quickly it could take someone's independence, their confidence, their quality of life. And I saw the women who kept moving, who took care of their bodies, stay strong and steady and capable. That contrast never left me. It's why I do this work.

More than half of women over 50 will break a bone because of osteoporosis. But here's what I know from all these years: what you do now shapes how you live later. You just need to know how to move in a way that protects you, so you can keep doing everything you love for a long, long time.

I also teach yoga a little differently. So many of my students come to me after being told yoga would help, only to feel overwhelmed, or even hurt, in a class that was never designed for their body. So I built this the way I wish every class was taught: slow, clear, and safe, with you and your body at the center. I'd love to guide you through it.

Here's what you need to know about Lifelong Yoga Online: it's therapeutic yoga for healthy aging, not an osteoporosis-specific program. 

And that's exactly why it pairs so well with this course. Once you know how to modify, you can take these skills into every class inside the membership and practice them with confidence. Lifelong Yoga Online is your place to keep using what you learned, week after week.

Inside the membership you get an extensive library of slow, modifiable classes (most just 15 to 30 minutes), a suggested monthly calendar so you're never guessing what to do, guided programs, and a warm community of women doing this right alongside you. It's less than $1 a day, and you can cancel anytime.

Clear, step-by-step instruction for every level, with most classes just 15-30 minutes long so you can easily fit them into your day.

Take the guesswork out of what to practice each day. Simply open your calendar and press play. (This is a member favorite!)

From better balance to core strength, whatever your goal is, you can follow a structured program (so that you can move towards specific results).

Both options include Strong Bones, Safe Yoga. Prices are in USD.

One-time payment

This is a one-time payment of $67 USD. Your card will not be charged again. Backed by a 10-day money-back guarantee.

Charged monthly

Billed monthly at $29 USD. Cancel anytime easily. Backed by a 10-day money-back guarantee.

That's the entire reason this course exists. Every pose is taught with your spine in mind, with clear modifications for lower bone density. That said, this is educational movement, not medical advice, and it doesn't replace your doctor. If you've had a previous fracture or have severe osteoporosis, please check with your physician before you begin.

You don't need to be strong, flexible, or experienced, but you DO need a baseline of mobility to follow along comfortably. Most of what we do is gentle and slow, with clear cues every step of the way. That said, some of the practices ask you to get down onto your hands and knees, kneel, and come down to and up off the floor. The balance practice in particular is meant to challenge you (safely, and always with support nearby). So if you can move around your home without assistance, get up and down from the floor, and you're still active in your daily life, you'll be right at home here. If getting to the floor isn't possible for you right now, this particular course may not be the best fit yet, and that's completely okay. Reach out to me and I'll happily point you toward something that meets you where you are.

Completely understandable, and it's exactly what SPACE is built to prevent. You'll learn a simple, repeatable way to check and support your spine before and during every movement, so you're not guessing. The whole point is to replace fear with clarity.

It's yours for life. You'll have lifetime access to every video and resource, so you can watch at your own pace, revisit anytime, and come back to the practices as often as you like.

It depends on what you're looking for. If you want a vigorous, fast-flowing vinyasa practice, this isn't that, and on purpose. This is slow, deliberate movement, more in the gentle Hatha family, because that's what's safe and smart for bones. What you'll get, no matter how experienced you are, is a whole new lens for your practice: how to protect your spine, what "loaded" really means, and how to modify poses you've done for years so they actually support your bone health. Most experienced students tell me they never looked at their practice the same way again. So it's not about the poses being advanced. It's about understanding your body in a way most yoga never taught you.

No, this course doesn't come with continuing education credits or a certificate of completion. It's designed for students who want to practice safely on their own body, not as professional training for teachers. That said, teachers are very welcome here, and you are welcome take the course for your own understanding and your own practice. If you're specifically looking for an osteoporosis teacher training, this isn't it, but keep an eye out, because that may be something I offer down the road.

I keep it simple! You can cancel anytime directly in your account – no phone calls or emails required. Just log in to your Dashboard and click "Cancel Membership."

Once you cancel, you'll still have access to all of the classes and programs until the end of your payment period. Please note that there are no refunds for partially used membership periods.

Not exactly, and I want to be upfront about that. Lifelong Yoga Online is gentle yoga for healthy aging, not an osteoporosis-specific program. What makes it such a good fit is that this course teaches you how to modify, so you can take everything you learn here and apply it to any class inside the membership. Once you know how to protect your own spine, you can practice safely anywhere, and this is a great place to do it because we move slowly, I offer clear cues, and it's designed for all the things that matter most for healthy aging: joint-freeing mobility, balance, strength & stability, posture, and flexibility.