Dr. Fishman's 12 Yoga Poses for Bone Health & Osteoporosis of the Spine | Including Seated Twists

The complete practice is here! Dr. Fishman's 12 Yoga Poses for Bone Health & Osteoporosis of the Spine, Including Seated Twists!
Twisting can be a safe bone health exercise, and beneficial with osteoporosis if done correctly. Practice along with Kendra as she guides you through the complete osteoporosis yoga sequence, including both options for the twist: straight-legged twist and bent-knee twist, along with guides on how to safely twist with osteoporosis.
Daily practice of yoga for osteoporosis of the spine (the Fishman method) has been shown to improve bone density in subsequent bone scans, as shared by Dr. Loren Fishman. (And many of our subscribers have shared their own results too!)
👉👉 I had requests for an uninterrupted version of osteoporosis yoga exercises, and 12 poses for osteoporosis and better bone health, for those of you who do it daily. Here it is, accessible for $4.99 / month! I've also included several other videos in this platform, ad-free. Enjoy! : bit.ly/yogaforb...
OSTEOPOROSIS WORKOUTS:
12 yoga poses for bone health: • Dr. Fishman's 12 Yoga ...
Bone Strengthening exercises for osteoporosis: • Bone Strengthening Exe...
Ad-free bone health workouts for $4.99 / month: bit.ly/yogafor...
WANT TO WORKOUT MORE WITH ME? I've got ya covered!
COMPLETE WORKOUTS:
Mastering Your Body Mechanics - Access to this workout plus the ENTIRE video series (91 videos!) completely ad-free. These videos will eventually be on KZbin but you can get them all right now!
Workouts in the series include mobility, strength, myofascial release, yoga, plyometrics for speed and bone health, training for running and HIIT workouts. Join here for $5.99 a month. bit.ly/masteri...
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Check your core and pelvic floor strength: bit.ly/corepel...
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Book a Starter Session here: bit.ly/starter...
Kendra (she/her) is a Corrective Exercise Specialist, Strength Coach, Yoga Teacher and Running Coach. Her years of experience with and curiosity about the human body have informed Kendra’s method of training, which focuses on alignment, proper form and corrective exercise to help her clients live pain free.
Kendra is most well known for melding her clinical expertise with creativity and a lighthearted perspective. At the end of the day, she understands that her clients are real people with real lives, it is her job to help them tune into the power of their own bodies.
#osteoporosisyogaexercises #kendrafitzgeraldyoga #bonehealth #yogaforbeginners

[@KendraFitzgerald]

✨ Friends! After many requests, we're bringing you Dr. Fishman's complete 12 poses for Bone Health & Osteoporosis WITH twists! Please enjoy, and remember to 🌟🌟SUBSCRIBE 🌟🌟 so you're notified when new videos drop!

[@paragavesi4696]

Thank you kendra from Burma (Myanmar).Your vedio is very helpful for me.

[@pattiswanson2347]

Thanks for this, I was recently diagnosed with osteopenia after a bone scan. I subscribed to your channel, you explain everything so well and you have a calming demeanor. 😊

[@KendraFitzgerald]

@@pattiswanson2347I'm so thrilled that you enjoyed it and found it helpful! Welcome, I'm so happy you're here.

[@carmenross1077]

Let’s deal with the reality of my diagnosis OSTEOPOROSIS, this is how I found your video Kendra.

[@KendraFitzgerald]

Yes! While a diagnosis can be a challenging thing to receive, it can also be an opportunity to find great resources to help you grow stronger and take steps to improve your condition. I'm so glad you found this video and happy you're here!

[@judycarlsen7707]

Thank you Kendra for providing a safe program for those of us who love yoga but have to be careful due to Osteoporosis. I appreciate your use of the word, Osteoporosis, throughout the program. It is what it is.

[@KendraFitzgerald]

You are so very welcome! And I'm so happy to hear you feel safe with me, it's so important. Thank you for practicing with me, there's more to come soon!

[@Barb6106]

This is the best yoga video..best. No endless chatter, get it done and move on! I HATED yoga..especially videos that go on and on about what to do at different levels and loving hearing themselves talk. I did yoga YEARS ago, but moved on to weightlifting… Now I’m 75 and I was diagnosed with osteoporosis and saw the Fishman method discussed, but UGH! ..no! One day I watched a documentary about yoga and decided to try this series..starting with this video. Day one I was awful-I was cranky, but I did it. Later in the day I noticed how everything felt released and loose and I stood taller….hmmmm. Maybe this would be ok?! Now I’m into day 10 .. every day gets better. I actually HEAR the words of what to lengthen, deepen or press. When I’m done I feel such accomplishment,… and this morning my muscles are a bit sore-but in a wonderful way-and after the yoga it is gone. My posture has improved. What is this magic?? Thank you for this amazing video with EXCELLENT explanations and no mindless encouragement. I love this -I actually bought a mat and block and feeling like I WANT this for me. I’m doing it every day because I love how I feel and the way I can get just a bit more movement, release and strength every day! Thank you thank you. Fantastic video Wonderful instructions

[@KendraFitzgerald]

Barb, this is by far one of the best compliments I've ever gotten on these videos. I'm THRILLED beyond words that you connect with the explanations and feel such accomplishment when you're done. That is the goal! Keep up the great work and YES stick with it every day. I can't wait to hear how you feel after practicing it consistently for a while. Bravo!! (You're going to be like one of my clients who I started working with at age 73 - and at 89, is still going strong, I just know it!)

[@Barb6106]

@@KendraFitzgerald Thank you for that message… the encouragement will keep me going! I feel so good about ME after I’m done each session…and now I will have your voice in my head keeping me going. Your video is simply EXCELLENT. .. and so appreciated.

[@KendraFitzgerald]

Fabulous. I'm planning more videos to come, so stay tuned! (And if you have any requests, let me know!

[@rochellelieb8582]

Glad to have the update. When you are sideways to the viewer, you don't need to reverse right and left. It can be confusing for the viewers.

[@KendraFitzgerald]

Got it, thank you!

[@carolelandry4639]

Love this! Easy to follow even with my eyes closed! Thankyou! 74 year old from Ottawa. Goodmorning 🙏

[@KendraFitzgerald]

I'm so happy to hear this Carole, and thrilled that you can follow with your eyes closed. Thank you for practicing with me!

[@laurac4072]

Thank you, Kendra! Beautiful job! Love the video and I’m wondering if you could do more yoga/Pilates geared to osteoporosis. I have been doing these practices for decades, but, I have to be careful now to prevent any wrong twists and bends! Thank you again for re-recording this exercise!

[@KendraFitzgerald]

Hi Laura, yes! Absolutely - I have several videos coming out soon that are osteoporosis strength-based workouts, plus a couple other yoga as well. So glad you're enjoying this re-record!

[@katherinejamborhier3399]

Thank you so much for this video, Kendra. After doing these poses almost daily for a year my scores have gotten better. Thank you again.

[@KendraFitzgerald]

Katherine this is SO wonderful to hear! I'm so thrilled your scores have gotten better!! Keep up the great work. I'm here cheering you on.

[@ElaEG]

Thank for a yoga routine that includes Dr. Fishman's 12 poses for Bone Health. I wrote down these poses years ago but it's great to have them all brought together like this.

[@KendraFitzgerald]

I'm so happy to hear you found it helpful!

[@alexandriabaratta2085]

I was amazed at how good an instructor she was and how my body response to the yoga was fantastic. Thank you so much!! What I like about her yoga style is she has poses that are essential simple, and effective

[@KendraFitzgerald]

You're so very welcome! I'm happy you enjoyed it and I hope you'll practice with me again soon!

[@rudywerelds8846]

Dear Kendra, Thank you very much for this new video. Even though they are the same 12 exercises, I'm glad they have been given a new look. I have been doing these exercises almost daily for several years using your other videos and have been able to keep my osteoporosis stable with them. So it really does work. Many thanks again. Without an accompanying video, it is much harder to keep up. Christine (from Belgium)

[@KendraFitzgerald]

Wonderful Christine! I'm so happy to hear this, and thrilled that you're enjoying the update. Keep up the great work!

[@shelleymcgarry9287]

Thanks for your helpful explanation of each pose. I’m more confident I’m doing this correctly ❤

[@KendraFitzgerald]

Fabulous! This is exactly my goal!!

[@KimScharf-x9x]

Great video. Clear simple directions. Love that you don’t continuously give encouragement since you can’t really see anyone. Good pace between postures. I’m a former yoga teacher that’s happily become the student. Thank you.

[@KendraFitzgerald]

Thank you so much for the positive feedback! I really appreciate it, especially coming from a former yoga teacher. :) Thank you for practicing with me!

[@esthergrissom5422]

Thank you for this video! Absolutely loved it. Your instructions were easy to follow and your voice is relaxing. Reminds me of the yoga classes I took years ago. I appreciate the modifications for osteoporosis.

[@KendraFitzgerald]

You are so welcome! I'm thrilled to hear this. More coming soon, thank you for practicing with me!

[@christelnielandt5117]

I feel so happy I come across your channel. I just recently got diagnosed. I LOVE my yoga SO much !!! Great to know how to handle my poses 🙏🌟😃

[@KendraFitzgerald]

Hoorah! I'm so happy to hear this! Great to have you practicing with me, and I'm so very happy to help keep you in your yoga practice!

[@dlstev123]

Just did my first session and will try to do every day. I’m a yoga newbie with osteopenia, so glad I heard about this video!

[@KendraFitzgerald]

Thrilled to know you'll be doing this every day. I've had many people write back that their bone density numbers increased after practicing with this sequence regularly!

[@mandysmith7812]

Thank you, I’ve been terrified of twisting my spine after compression fractures but this shows me what I can safely do x

[@KendraFitzgerald]

I'm thrilled to hear this Mandy!

[@misseybadgett2455]

Thank you for the practice. I was just diagnosed with osteoporosis - previously just osteopenia. I’m trying to learn not to round forward and how to modify my yoga practice along with daily life. This slow practice with emphasis on a straight spine was great. I need to get it imprinted on my brain so it comes habit and a part of daily life.

[@KendraFitzgerald]

I'm so so glad you found it helpful Missey! Looking forward to practicing with you. :) The more you practice, the easier it will become.

[@tonijohns4995]

Thankyou Kendra, a Beautiful practice❤ I really appreciate your caring guidance.❤️🌈

[@lfcursosnaeuropa5033]

Thank you for my everyday yoga rotine! ❤

[@KendraFitzgerald]

You're so welcome! Thank you for practicing with me!

[@dianatheriault2913]

I love this guided practice and the reasons why the positions are taken as they are. It was enlightening to know that keeping the back straight and twist allows those of use with Osteoporosis to participate. Thank you! ❤

[@KendraFitzgerald]

So glad you found it helpful Diana!

[@carolkalajainen7634]

A wonderfully instructed practice of Dr. Fishman's 12 poses! Thank you!

[@KendraFitzgerald]

I'm so glad you enjoyed it Carol!

[@VictoriaMoranNYC]

Kendra! I was looking up Dr. Fishman and here you are. It's wonderful to see you.

[@KendraFitzgerald]

Victoria!!! I'm so thrilled to see you on here! Many more of these videos are coming :) I hope you're doing so well!

[@mariecrump4669]

Thank you Kendra for this video! i've been doing this video for 3 weeks now at least 2 to 3 times a week and I always enjoy how my body feel after the doing the poses. You did a wonderful job! thank you again.

[@KendraFitzgerald]

Oh I'm so glad you're enjoying it and feeling the benefits!

[@expatsexplore]

Love this new version. Very gentle and the reminders are great. Thank you!

[@KendraFitzgerald]

Glad you enjoyed it Chris!

[@mountaindweller777]

You are such a wonderful instructor. Your explanations and step by step are so good. Thank you.

[@KendraFitzgerald]

Oh what wonderful feedback! Thank you so much, I'm so happy to hear you find my teaching style helpful. I hope you'll practice often with me!

[@mountaindweller777]

Definitely!

[@ivanakusovac2573]

Thank you so much for sharing this video. I just finished with training and I feel great ❤.

[@KendraFitzgerald]

So glad you enjoyed it!!

[@107judy]

Thanks so much. This helped clarify the twisted triangle for me much better than in Dr. Fishman's videos.

[@KendraFitzgerald]

Fantastic, I'm so happy to hear it Judy.

[@meggallagher3740]

Thank you. I teach Yoga vs Osteoporosis myself, but sometimes I just want to follow you and listen to new cues and get a great session in. Thank you! As someone with osteoporosis (and I have no problem with the word) I just don’t roll down the spine in bridge ( or anytime) as Dr Fishman instructs.

[@KendraFitzgerald]

So glad you've found this helpful! I'm going to be filming a lot more videos soon, thanks for practicing with me!

[@carmenross1077]

No problem using OSTEOPOROSIS it’s dealing with the reality not just like a make up beautiful word. Thanks

[@TheCrowsfoot]

Ahh thank you Kendra. You have perfected this practice. I appreciate this very much and enjoyed your direction. 💜

[@KendraFitzgerald]

What a compliment! Thank you so much and I'm so thrilled you enjoyed it. It's a wonderful practice to teach!

[@cheryll.quintela9304]

@Dr Fizgerald, thank you so much for this pratice. I stumbled upon you when searching for videos on osteoporosis. Thank you for your time and generosity with this pratice. 😊

[@KendraFitzgerald]

You're so very welcome! (I'm not a Dr, this series is based on the work of the brilliant Dr. Fishman) Thank you for your support and I hope this practice continues to support you well!

[@eileensummers9394]

Excellent full of clarity thank you

[@KendraFitzgerald]

You're very welcome

[@fairisfairyessiree4771]

Thank you so much! I really appreciate your clear, specific, gently-paced instructions, especially those directly related to osteoperosis. Also, your voice is soothing. I will be doing this video daily.

[@KendraFitzgerald]

I'm so happy you enjoy the video and the instructions! Thank you for practicing with me :)

[@luzipaz9645]

Thank you so much, Kendra! I do these MWF. You’re an inspiration!

[@KendraFitzgerald]

You are so welcome Luzi! Thrilled you're enjoying the practice and repeating it several times a week. That's the best way to get great results!

[@lindaiza1469]

Thank you so much. That was fabulous. Great demonstrations and step by step explanations .

[@KendraFitzgerald]

You're so welcome Linda. I'm very glad you enjoyed it!

[@ph117-m6w]

Love your videos - thank you for incorporating osteoporosis ones in your mix!

[@KendraFitzgerald]

You are very welcome! Glad you are enjoying them!

[@elvirareichmuth9341]

Fabulous yoga 🧘‍♀️ for my oestio arthritis thanks 🙏 namaste 🙏

[@KendraFitzgerald]

So glad you enjoyed it!!

[@katherinedobson]

Thank you so much for your very clear instructions every time you gave a hint of what to do it was exactly what I needed at that point. I love everything about this video and I really appreciate your help in my strengthening my body and my bones!

[@KendraFitzgerald]

Hi Katherine, I'm so happy to hear this and really appreciate your feedback. Keep practicing and I'm so happy you're here!!

[@Valerieann100]

Thank you for a much needed feel good class. Look forward to more!

[@KendraFitzgerald]

You're so welcome! Glad you enjoyed it!

[@lkuypers3680]

Thank you! Just discovered your video, and will make this my morning practice ❤❤

[@KendraFitzgerald]

Fantastic! So happy to practice with you!

[@natalieanderson8969]

Thank you good work out today ❤love this one see you soon

[@KendraFitzgerald]

You're so welcome!

[@elvirareichmuth9341]

Fabulous yoga 🧘‍♀️ session for oesteo namaste 🙏

[@KendraFitzgerald]

You're so welcome, glad you enjoyed it!

[@lindab8815]

Thank you, Kendra. I love the new video and all of the helpful extras to maximize the practice. Excellent and easy to follow!

[@KendraFitzgerald]

So glad you're enjoying it Linda!!

[@libyvi]

Great video thank you!

[@KendraFitzgerald]

You're so welcome!

[@marjoriecariello2826]

Great video. Thanks

[@KendraFitzgerald]

Glad you liked it!

[@elvirareichmuth9341]

Fantastic yoga 🧘‍♀️ session for my oestio love ❤️ it namaste 🙏

[@KendraFitzgerald]

So glad you enjoyed it! 🙌🏼

[@Anonymous-tb5xb]

Love this video as I am diagnosed with severe osteoporosis. Question: When you are saying LEFT leg...in the video it is your RIGHT leg you're referring to and moving and visa versa. It's confusing for my mind to see you lift your right leg but say it's the left. Any tips to overcome the confusion are helpful! Again, thank-you for doing this video!

[@KendraFitzgerald]

So glad you enjoy the video! I'm doing mirror image so I'm visually lifting the same leg as you. I know this can be confusing, and I alternate mirror image / doing the same as I say in videos because different people like each. Thank you for taking the time to give your feedback! It's really helpful to know what's needed (and I'm thinking I might go back to saying the same as I'm doing more often. :) )

[@sandrajacoby2827]

Excellent instruction.

[@KendraFitzgerald]

So glad you enjoyed it Sandra!

[@sharlinestasio2460]

Kendra, do you have other osteo workouts? I’ve been doing the one with the kettle bell. Thank you so much. I am trying to do workouts safely with my new diagnosis…..any other tips are welcomed!!!

[@KendraFitzgerald]

Fantastic! So glad you enjoyed it. More strength videos are coming soon! (Just working on a new set and a better camera. :) )

[@dorismayorga7737]

THANKYOU SOMUCH ILOVETHESE EXERCISES

[@KendraFitzgerald]

You're so welcome Doris! Thank you!

[@time2heal]

I love this! Thank you!!!👏🌠💕

[@KendraFitzgerald]

You're so welcome!

[@barbarabachelder]

Thank you for this wonderful video 🙏 What is the music you are using? It’s nice & relaxing.

[@KendraFitzgerald]

I'm so glad you enjoyed it! I have to go back and look. :) I go back and forth between music or no music on videos, so I'm happy to know you liked it.

[@ac138044]

hi kendra. love this. i've been doing all the 3 videos of dr. fishman's poses. i didn't realize that much of my pain was from osteoarthritis these videos are truly a miracle. for years, i thought i was just stuck in my joints and i'm a little more mobile these days in twisting my body and neck (standing/sitting) that i was able to go to a party and interact joyfully, when normally, i just hurt moving , twisting neck/body at all the stimuli and go home early. still got a lot of kinks to kick, but looking forward to the future. thanks a trillion. God bless you more and more each day as you have blessed us with these excellent videos freeing of us of great pain:) i'm a testimony:) question 1. is the first seated twist marichi's pose? question 2. is the bent knee seated twist lord of the fishes poses? is it okay to lift hand (saying hi) over knee that i'm holding? like in video Dr. Fishman's 12 Yoga poses for Osteoporosis - Osteopenia Yoga Version for Bone Health (16:33 min). here's another silly questions:) i don't know if it's me, but i hear you saying to use left when you are using right. example: at 19:40 min you say: left leg extended out (when it's right leg) and right knee into chest (when it's left knee into chest). i get confused when i'm looking you and following you, but hearing different direction. maybe i'm missing something? - just wanted to clarify:) thanks again:). any chance of combining all three videos of dr. fishman's poses cause their awesome. i've done two of them in sequence, but their similar. right?

[@KendraFitzgerald]

Hi Amanda! so glad you're enjoying this video. Question 1 - yes! 2 - It's definitely ok to lift the hand saying hi over the knee you're holding. Just be conscious of what your spine is doing - make sure the twist comes with a very straight spine and lifting the hand doesn't make you round forward. Finally, yes!! you're right about the directions. In this video i'm doing mirror image so you can follow the image in the video exactly. There are other videos where I cue the exact leg i'm on (saying right when I'm lifting my right but it appears as left to you the viewer) :) So complicated, but I use a bunch of different options. Lots of people prefer different versions. LOL. Finally, yes! These videos are all VERY similar, with variations only for osteopenia and without twists. Otherwise they are the same!

[@trishhickson1550]

Beautifully demonstrated and I’m overjoyed to know I can still do twists. I’m wondering about forward bends. I can do them while keeping my back straight because I have very flexible hips. Is it ok for me to do them that way while also using my core for support?

[@KendraFitzgerald]

Hi Trish! I'm so glad to know you're finding confidence in continuing to do twists. Done correctly, they can be safe (and we need to move in ALL directions!). Forward bends can still be done with osteoporosis, as you said, with keeping your back straight. Hinging at your hips while engaging your core (and bending your knees if you need) is key. Great question!

[@trishhickson1550]

@@KendraFitzgerald thank you! I’m so happy to know that. Forward bends and twists are my favourite poses, and I was devastated to find them not recommended. I’m very conscious of my posture and core now. I cannot believe how many women of a similar age to me in my class are really hunching their backs in forward bends.

[@sharonsmith2462]

I am 71 and recently went from osteopenia to osteoporosis. I saw in one of your replies that you were going to produce some yoga/pilates videos geared toward osteoporosis. Can you tell me if you did that and how could I access them? One question about this video...would this be considered a total workout? I understand that you are demonstrating the 12 poses - but if I really wanted to do the workout, would it be just doing each pose one time? Thank you so much for this video and your explanation of each pose.

[@KendraFitzgerald]

Hi! Yes! I have a couple of videos on yoga for osteoporosis that have already been filmed, and several in the works. Also strength training for osteoporosis! Here are a few of the yoga videos: kzbin.info/www/bejne/bJKpYWWtq7iZbJIsi=o1r7tXEXYJl3nqjG and core based: kzbin.info/www/bejne/hnKte5d_r7qUi7Msi=psTMAchMhyrTkqxK As for this video, yes! It would be considered a total workout. Each pose one time, held for 30 seconds. :)

[@JuneJacobson]

Thank you so much for this video, Kendra - excellent!

[@KendraFitzgerald]

You're very welcome June! Glad you enjoyed it!

[@Barb6106]

I have a question about two poses..when I hold the strap and drop my leg, my other hip raises up a bit off the floor and my leg that is out to the side starts to shake. Is this ok? Also, last twist with one leg over the other.. my opposite sit bind comes up and I realize I’m not fully sitting flat. Is this ok or will I get more flexibility soon!🙏😂 Thanks for any help

[@KendraFitzgerald]

Great questions! In the first pose holding the strap and dropping your leg, you do want to try to keep that other hip on the floor. Try engaging your core to see if that helps (and bonus - it becomes a core exercise as well!). The last twist - yes, keep the opposite sit bone down if you can. Even if it's energetically moving down, eventually you'll get there! Pressing the crossed-over foot into the floor can help with that engagement. Let me know if that helps!

[@maryamazor9641]

Really enjoyed this video. Several times, you call your right leg/arm left and vice versa which gets a bit confusing.

[@KendraFitzgerald]

Hi! Yes, I teach 'mirror image' so that what you are doing in real life mimics what you see on screen, but is opposite for me. I've gotten feedback that some people love mirror image, and others find it confusing and prefer the alternative of my cues being 'correct' in my body. So, I'm alternating videos with each (not switching within one video, that would be very confusing!). Thank you for your feedback!

[@tracyairth8625]

Really lovely

[@KendraFitzgerald]

Very glad you enjoyed it!

[@symphony357]

Thanks for excellent class!

[@KendraFitzgerald]

You're so welcome! Glad you enjoyed it!

[@patriciaboatman8423]

I was just diagnosed with lower back osteoporosis and upper back osteoarthritis. Im 71 and Im not wanting to do the infusions he's ordered after reading several stories that had issues a couple with dead jaw bone problems later. How long if l do these daily religiously do you recommend another DX scan to see improvement ? Thank you

[@KendraFitzgerald]

So happy you're here. Many of the people doing these practices daily have come back after 6-8 months and reported improvements, but every body is different! I definitely suggest no sooner than 3 months before a rescan though. Definitely come back and share your results when you have them!

[@juliedavey4680]

Are these safe to do if have several spinal fractures?

[@KendraFitzgerald]

I would definitely check with your doctor or health care provider before doing this workout. They may be able to tell you specific exercises you can do and should avoid based on your specific injury. Thank you for checking in!

[@pattywipfler7157]

Lovely video!

[@KendraFitzgerald]

Thank you so much Patty! Can I just say that I am so thrilled you found my channel, I am living by your book Listen while I raise my kids. It's truly changed my parenting! Thank you for sharing your knowledge with the world, it is priceless!

[@myaunteffy1440]

thank you

[@KendraFitzgerald]

You're so welcome!

[@Charlotte-bl5yt]

Are these poses safe for someone with scoliosis?

[@KendraFitzgerald]

Yes they are! For scoliosis, keeping the spine long is important, and working to increase length on the sides of your curve are key.

[@jeanmiller6605]

Have enjoyed this video for about a year now. Recently there's been an ad placed near the end when we are in a bent knee twist. It was OK when it would be 3 seconds long but they have become very long and sometimes require pressing the skip ad button. This is difficult while in this position. I'd much prefer being required to watch 2 ads at the beginning if it's a revenue thing. Is there any way you could change this?

[@KendraFitzgerald]

Hi Jean! Thank you for letting me know. KZbin recently changed their ad placements on all videos but I can go in and adjust it where needed. Will adjust it now and let me know if it continues to be an issue? Thank you!!

[@jeanmiller6605]

Thanks! It was better today. Still a short ad in the same place but it didn't last long.

[@jeanmiller6605]

I'm afraid I spoke too soon. It's even worse today. There were 2 ads during the first bent knee twist. First went fairly quickly, but seemed longer being in the twisted position. Then a 2nd came on that had to be skipped. Could you please try again to get rid of ads during the session? Thanks so much and sorry to be a bother about this.

[@KendraFitzgerald]

Hi Jean! You're absolutely right, the settings were reverted back, and I just went in and took out all mid-roll ads. It should be completely ad-free from start to finish now. Thank you for your patience and for letting me know about this!

[@gympapale5392]

Hi Kendra, thank you for your video. I have a question for you: usually, after the 12 poses I go on doing some other gym exercise. Is it better for the bones to do Savasana soon after the 12 poses or after the full session 12 poses + ordinary gym? Thank you

[@KendraFitzgerald]

Hello! This is a great question. First, I love that you are combining this with strength work! If I may make a suggestion - you might try doing the entire 12 poses practice after your gym exercise, since much of it is 'passive' stretching (stretches that are being held) and passive stretching is best done at the end of a workout. Then added bonus, savasana is at the end! What do you think?

[@gympapale5392]

@@KendraFitzgerald I was also thinking this,. But I wouldn't mix it with "legs workout day" since for me most of the standing poses are also challenging in terms of muscles strength and resistance. Thanks for your answer.

[@KendraFitzgerald]

Yes exactly! Yoga is very strengthening so it makes sense to not mix it with a "legs workout day".

[@gympapale5392]

@@KendraFitzgerald thanks. Then I have another question for you: should we do the 12 poses daily or a few days every week? what is the most convenient to strengthen the bones?

[@KendraFitzgerald]

Hi! You can certainly do them every day. Ideally, aim for at least 3x / week. Hope that helps!

[@lifewithfatima9529]

What abiut inhale and exhale . ?inhal through nose and exhale through nose .?or inhal thrgh nose and exhale through mouth ?kindly clear it .❤

[@KendraFitzgerald]

Hello! Thanks for your question. You can do either, and each has a different purpose. Breathing inhale + exhale through the nose can be regulating to the nervous system, and exhaling through the mouth can release pent-up heat and also engage the deep core further. Try both out and see what effect they have on you, and what you prefer!

[@EstherYael1984]

Hello. Regarding your add-free paid subscription option, might I first see what is currently on that channel?

[@KendraFitzgerald]

sure!

[@yragtgov]

Do you sell a CD with these exercises?

[@KendraFitzgerald]

I don't have a CD sadly, but I do have an ad-free training with all of my osteoporosis videos to do online! Would you like the link to that?

[@tonylocks28]

Is this safe after an epidural injection to relieve a sciatica pressure? I have buldging discs but the injection is a year old and has brought me back to normal function, again is the twisting and certain poses safe to do?

[@KendraFitzgerald]

I would definitely check with your doctor or physical therapist. They will know the exact circumstances of your injury and let you know if twisting is safe (and if your body is ready for it!).

[@Katt1989]

Please do NOT twist if you have osteoporosis. The studies have spoken, not the yoga instructors. ANY degree of twisting comes with an increased risk of stress fracture.

[@KendraFitzgerald]

@knp5343 this article might be an interesting read. yogauonline.com/yoga-practice-teaching-tips/yoga-teaching/to-twist-or-not-to-twist-dr-loren-fishman-weighs-in-on-safe-yoga-postures-for-osteoporosis-in-the-new-york-times/

[@LBStew]

Your cues and your image appear to be opposites. Are you attempting to mirror or is the image in the video reversed?

[@KendraFitzgerald]

Mirroring!

[@carolcoy-l8q]

Left? Right?

[@KendraFitzgerald]

Hi! Thanks for your questions. :) I get this question a lot - I vary cueing mirror image in my videos (saying what the viewer will do if they follow my body position exactly) with cueing what I'm doing as I'm filming. Every person likes something different so I do my best to accommodate both!

[@rajeshsaxena3629]

Osteoporosis for hips yoga

[@KendraFitzgerald]

Great. thank you!!

[@tonijohns4995]

🙏❤️🌈

[@KendraFitzgerald]

🙏🙌🌈

[@tshultz42]

The first thing my doctor told me is no twisting at all.

[@KendraFitzgerald]

Definitely follow your personal doctor's directives if they've told you not to twist.

[@lanipowell7287]

It seems like a great workout but I couldn't hear your voice well enough to follow the instructions.

[@KendraFitzgerald]

Hi Lani, So sorry to hear this. Which part did you have trouble with?

[@frequencyhypnosis8260]

I would like to request you shoot this video again and lose the words osteoporosis while you are doing the positions and replace it with a healthy word. Thank you

[@KendraFitzgerald]

I love this idea. What healthy word would you like to see as a replacement? Perhaps healthy spine? Healthy bones? Thank you!!

[@gilljackson9971]

Searching for Osteoporosis exercises as just diagnosed. Bone Health is also used so I think it is perfect 😊

[@johnperri6557]

Kendra, first of all, thank you! I did not enjoy and had a hard time following Dr. Fishman's video. I appreciate all your cues and your calming disposition. I also appreciate hearing the word "osteoporosis," as you gently remind me and the other viewers of correct positioning so that I and others with osteoporosis do not harm ourselves.

[@heatheradamson2280]

I disagree. Using the word Osteoporosis in the title ensures us that this video will be safe. People with osteoporosis do not have "healthy spines" so just because some poses are good for a healthy spine does not mean they will be safe for osteoporosis. If you have diabetes....you have diabetes. If you have osteoporosis...you have osteoporosis. Nothing to hide.....just be smart and look for exercises that are safe for osteoporosis.

[@mandysmith7812]

I searched for osteoporosis yoga, because I have it!

[@SumGirls]

Thank you for this! Great for those of us with osteoporosis! So grateful 🙏💜

[@KendraFitzgerald]

You're so welcome!

[@pamrein1805]

Thank you. Calming and well explained.

[@KendraFitzgerald]

You're very welcome

[@srinidhimv9893]

Thank you

[@KendraFitzgerald]

You're welcome!!