Hatha Yoga for Osteoporosis Routine

Physical Therapist and Yoga Instructor Margaret Martin presents this 20 minute Hatha Yoga for osteoporosis routine for individuals with osteoporosis, osteopenia and low bone density.
---Chapters---
0:00 Welcome
0:34 Warm Up and Open Up
3:00 Heart Center and Balance
4:18 Safe Hip Movement
5:06 Getting into Table Pose (Safely)
7:00 Core Work on the Mat
12:31 Back Strengthening on the Mat
14:54 Planks and Side Planks
17:54 Back Stretches and Bridging
20:30 Relax!
21:20 Close and Thank you.
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CLICK ON THE LINK BELOW for HATHA YOGA
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melioguide.com/products/hatha...
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CLICK ON THE LINK BELOW for EXERCISE FOR BETTER BONES
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bit.ly/2QWC0PL
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SUBSCRIBE TO THIS CHANNEL
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bit.ly/2ygFcPA
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FREE COURSE on OSTEOPOROSIS and EXERCISE
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bit.ly/38MzUbG
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BOOKS
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melioguide.com/products/books/
Exercise for Better Bones - Osteoporosis Exercise Program (Book)
amzn.to/38K37UI
Yoga for Better Bones - Safe Yoga for Individuals with Osteoporosis (Book)
amzn.to/2TZVk0L
Strengthen Your Core (Book)
amzn.to/36xDvc1
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VIDEO HOME WORKOUTS and TRAINING
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melioguide.com/products/videos/
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FOLLOW MARGARET
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Website: melioguide.com
Facebook: / melioguide
Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Affiliate Disclaimer
The links in this description box are for my products. Some of the links include affiliate links and I receive a small commission when you make a purchase after you click the link.

[@deanburden9432]

As a male that has had eight fractures a few years back, due to Osteoporosis, this video of Margaret’s is the one that helped me the most, as it showed me what strengthening exercises I can do safely. I am thankful that she tries to help each of us who have Osteoporosis.

[@margaretmartinpt]

Hi Dean. Thank you for your kind words and support. I am glad you get so much from the routine.

[@Valerieann100]

Margaret, I been practicing your awesome videos everyday for over 2 months and I feel I have found the best exercises for giving me a wonderful pain free feeling to continue my day doing my daily chores without pains. I can’t thank you enough, so Thank You again!

[@sofianoguera3246]

Thank you so much for doing this great and professionnal work for women alll over the world!

[@Conny226]

I really love when you tell us how to breathe thank you for being so Precised

[@leticiarios2380]

Great! Learned more safe positions to my yoga exercises. Thank you!

[@margaretmartinpt]

You're so welcome!

[@twistedtreeyoga9523]

This is great! Thank you for the inspiration for my yoga client with osteoporosis. I love the Yoga for Osteoporosis book and this really helps see it in motion.

[@idotnet]

Thankfully for your detailed information. This help me so much in building my strength.

[@margaretmartinpt]

Happy to help!

[@andjaskurteska5217]

IT is pleasure to work out with you and thank you

[@margaretmartinpt]

Any time!

[@margaretmartinpt]

Welcome to my Hatha Yoga workout! I created three Hatha Yoga routines in this series. One is a Beginner level, another is Active (like the one published here on KZbin), and the final episode is for more advanced users - an Athletic level. Each routine is 60 minutes in duration. You can learn about the series here: melioguide.com/products/hatha-yoga-for-osteoporosis/

[@sabinecampbell1820]

Where can I find the three Hatha Yoga routines in this series that are 60 minutes long? I cannot locate on KZbin.

[@Syl-Vee]

Thank you for this!

[@mariadejucilene7659]

That was gorgeous. Thank you. I have osteopetrosis and it is so wonderful to have a safe routine 💚🙏 thank you

[@margaretmartinpt]

You’re welcome

[@laurak163]

Thank you! This was great!

[@margaretmartinpt]

Glad you enjoyed it!

[@dianemurphy1403]

Thank you I love your yoga exercises for osteoporosis and you bring a wonderful sense of calm

[@margaretmartinpt]

Glad you like them!

[@sahirafontana9146]

I love this. Thanks!

[@margaretmartinpt]

Glad you like it!

[@Lolipop59]

Thank you ,very useful .I will share .

[@margaretmartinpt]

Please do!

[@LC-vq1go]

I have been doing your videos all are awesome God Bless

[@angelebarker2645]

Thank you so much. 🙏

[@margaretmartinpt]

You’re welcome 😊

[@spaciodecm]

Beautiful))

[@annagaughan3740]

Thank you, excellent range of exercises and movements for me after a T12 fracture

[@margaretmartinpt]

Great to hear!

[@sharonmitchel1377]

I’ve been doing chair yoga and felt I needed more. The planks and birddog poses are too much for my shoulder. I’m hoping i can do your beginning course! I really liked the hip hinge which was a really good reminder. Thanks!

[@margaretmartinpt]

Wonderful!

[@barbaragazzolaquintana3835]

Good instruction. A little too slow for me yet grateful for the clear directions.

[@margaretmartinpt]

Hi Barbara. Thanks. Glad you found the instructions clear. I created three Hatha Yoga routines in this series. One is a Beginner level, another is Active (like the one published here on KZbin), and the final episode is for more advanced users - an Athletic level. Each routine is 60 minutes in duration. You might find the Athletic level more suited to your skill level and taste. You can learn about the series here: melioguide.com/products/hatha-yoga-for-osteoporosis/

[@barbaragazzolaquintana3835]

Margaret Martin, Physical Therapist thank you very much. I will further explore!

[@margaretmartinpt]

@@barbaragazzolaquintana3835 Thanks.

[@lynnkepford1997]

Thanks for sharing this. It looks like it would be a good routine. I got about halfway through and had to stop. I found the continual interruption of the routine by advertisements to detract from the practice.

[@margaretmartinpt]

Thank you for your feedback. You can find the ad free version ion my website: melioguide.com/products/hatha-yoga-for-osteoporosis/

[@traceythomas1126]

Margaret, where can I find the full 60 min yoga videos?

[@margaretmartinpt]

Here you go. melioguide.com/products/hatha-yoga-for-osteoporosis/

[@marytom6668]

Are these yoga moves safe if you have bladder prolapse.

[@keenkeenli5683]

You have so many type of exercises for Osteoporosis, so which exercises should I choose ? Very confusing.

[@susanb6629]

Hi Margaret, I'm 70 I do workou,t but I recently fractured my right hip and a couple of years ago fractured my left hip. I just found your channel and I was wondering if I should be doing this exercise every day, once I'm healed, of course. Do I do this along with regular workouts? Thank you for any input.

[@margaretmartinpt]

Hi Susan. You should discuss this question with a physiotherapist (who can assess you) or your physician.

[@productdesignideaandinnova9097]

❤️ 𝑽𝒆𝒓𝒚 𝑪𝒐𝒐𝒍.

[@margaretmartinpt]

Thank you

[@tammykaufman7001]

Ate there any poses i shouldn’t do as i get back into yoga after finding out i have osteoporosis?

[@margaretmartinpt]

I cover this topic in detail in my book Yoga for Better Bones. melioguide.com/products/yoga-for-better-bones/

[@mrs.e3909]

Is there a progression for planks to reach a full plank. I always feel pressure in my shoulder or lower back when trying to do a plank which I wouldn't think would be good for a person with osteoporosis.

[@margaretmartinpt]

I cover these in detail in my book, Strengthen Your Core. melioguide.com/products/strengthen-your-core/

[@lynnmichel6440]

I saw the progression to a full plank on one of her utube videos.

[@lisamorris1938]

I have been told I should not bend over at the waist . ?

[@deborahmoleca6444]

I love your videos but I am frustrated. I feel like everything is for people with Osteoporosis but what about all of us who have that condition but also have fractures. I want to exercise and continue to do Yoga or stretching but am concerned about doing something like a side plank. I have your book Better Bones and implement many of the exercises but I would do better following a structured video. Thank you for all you do. Finding a qualified PT to go to is difficult.

[@margaretmartinpt]

Hi Deborah. I recognize your issue. I treat many patients with fractures, particularly compression fractures. I cover exercise with compression fractures in this video: kzbin.info/www/bejne/p6ibaGNvZ9V-pck My Beginner level workouts are accessible for people with fractures, with the approval of their physician. Here is an example: kzbin.info/www/bejne/ooitf4GYacSVms0 The Yoga series on my site also have beginner level routines: learn.melioguide.com/hatha-beginner-1 And finally, I have created an online course for people with compression fractures: learn.melioguide.com/compression-fracture-guide Many resources for you! Hope that helps.

[@meiwang8203]

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