Portsmouth Center for Yoga and the Arts
95 Brewery Lane Portsmouth NH
Yoga for Healthy Bones


Special emphasis will be on individuals at risk for or diagnosed with osteopenia or osteoporosis.


NEW SUDENTS -We offer an introductory workshop every three months. You will learn the alignment details and techniques necessary to attend our monthly classes.
(please note that if you have attended our classes before but not last year, you may want to come to this workshop for a refresher. It is not necessary but wouldbe helpful as we have added a lot of great information for you.
Workshop -$15


These classes will put into practice what we have learned at the workshop. Please note that you must have attended a workshop or classes before 2012 in order to come to this monthly class.
Monthly classes - $12

A typical class will include:

MENTAL IMAGERY -"pretend you are 2 inches taller" is one of four postural images.

STIE SPECIFIC WARM-UPS- these weight bearing exercises directly target the prime areas of restriction and weakness and increase a bone's density by contracting and thus strengthening the muscles that attach to that bone.

BALANCE -We will work on postures to increase our balance to help prevent falls.

GENTLE YOGA POSTURES - We will explore safe
yoga postures and learn the moves and postures that are contraindicated for osteopenia or osteoporosis.

WALKING - Walking is a weight-bearing activity and helps combat osteoporosis, that is, if you walk properly. We will explore proper alignment while walking.

SCAPULAR STABILIZATION -we will strengthen the muscles between the shoulder blades which are important for good body alignment and good posture. We will be using a resistance band and will explore seated, standing and lying on your back exercises.

ACTIVITIES OF DAILY LIVING -We will explore safe posture and movements for:
Sitting, standing, housework, gardening, yardwork, pet care, etc.

We will learn deep abdominal breathing and proper breathing while holding the postures and contracting or stretching a muscle.

RELAXATION TECHINQUES- A guided relaxation will refresh you.

MEDITATION- be in the present moment

Here is what a student has to say about this class:
"Each class is a gentle reminder that My daily routines and activities are key for my health. In a joyful environment, we learn posture, balance and strength building practices to use every day to promote our own healthy bones."