Yoga Teacher Training Forum

Namaste Yogi,

Your warnings about the jumping in and out of poses are valid. We know that yoga can build bone density, but serious caution is recommended once osteoporosis or osteoarthritis of the spine is diagnosed. Poses like Headstand and Shoulderstand are not recommended.

Here are some ideas:

1. Avoid tilting the head back too far which causes hyperextension of the neck.

2. Avoid asanas that place body weight directly on the neck (Example: shoulder stand, head stand, and hare).

3. Avoid quick movements that involve bouncing or jerking like jump backs in Ashtanga. Be cautious when moving in and out of poses. Quick jumping movements can cause stress fractures and / or pain.

4. Avoid asanas like hare or forward bend that reinforce a rounding of the upper spine.