Here are your Yoga for Osteoporosis practice videos, morning and evening:

And here is your hip rotations practice video:

Here are your 1 page cheat sheets for both sequences:

NOTE: I have changed the order of the poses slightly (after consulting with Dr. Fishman).

Here are your morning and evening practice guides:

NOTE: I have changed the order of the poses slightly (after consulting with Dr. Fishman).

Supplemental information:

1. The peer-reviewed original study on Yoga vs. Osteoporosis (what this class is based on): https://pmc.ncbi.nlm.nih.gov/articles/PMC4851231/
2. A brief (7 min read) article on how to build better habits: https://peterattiamd.com/using-atomic-habits-to-reach-your-health-goals/
3. A 2 hour podcast on how to build better habits: https://peterattiamd.com/jamesclear/
4. A weightlifting regimen designed for osteoporosis with peer-reviewed studies showing positive results (the licensed program is called Onero, the pilot study was called LIFTMOR): https://food4healthybones.com/blog/overcoming-osteoporosis-with-high-intensity-exercise-the-onero-program/
5. A brief (11 min read) article on hormone replacement therapy (HRT) risk and benefits (with links to relevant podcasts): https://peterattiamd.com/clearing-the-air-on-hrt/
6. A brief podcast excerpt on when it is too late to start HRT: https://www.youtube.com/watch?v=KiZ7KauLOfQ
7. A podcast on foot health, which is critically important to reduce your chance of falling: https://peterattiamd.com/courtneyconley/

Props needed:

Required:

• A yoga mat (4-5mm or about 1/4” thick) . Do not use a thick, soft, cushy “exercise mat”. Those increase your risk of falling. Companies making good mats: Gaiam (inexpensive), and Manduka (more expensive but worth it). Any Manduka mat is fine except the PRO (too heavy) and the travel and Superlite mats (too light and flimsy, unless you need to travel with your mat frequently). You can check on sale colors and seconds at https://www.manduka.com/collections/last-chance-sale-all-yoga-products#mats (I have no affiliation with these companies. Just a satisfied customer.)
• A yoga strap. Any non-elastic 6-8’ strap will do. It does not need to have a buckle. However, an elastic exercise band will not work.

Optional:

• These optional items are for a reclining chest stretch that I do instead of a regular Savasana that is designed to improve your posture.
• You will need a regular thick (4”) yoga block, and one of the following: 1. A “back stretcher”; 2. a special curved yoga block (the Manduka UNblok); or 3. a second regular thick (4”, not 3”) yoga block.

“Back Stretchers”:

I am now leaning towards a back stretcher as my first recommendation, because its large size makes it easier to get it into the right position under your back. Here is one that is sturdy and works well:

LTUMHGCR Back Stretcher

Note that this is marketed like many similar devices to be placed under your lower back. However, for the purposes of reducing hyperkyphosis, you need to place your middle back ribs on the highest point of the device, not your lower back. Use the lowest of the 3 settings.

You can also search Amazon for “back stretcher” to find many similar devices. The one I link to above is my favorite of the 3 I have tried, but I think tmost of them can do the job.

NOTE: If your hyperkyphosis is very pronounced, then a back stretcher that can be adjusted in small increments via a pump may be the best option for you, as it will allow you to start with a lower setting and increase the height gradually. Here is one I like and use:

Pneumatic Back Stretcher

Curved Yoga Block (Manduka unBLOK):

This Manduka brand block appears to have been discontinued. If you can find one, it works as well as the back stretchers, and is more compact. Note that the curved block requires a little more finesse in how it is placed, and some people don’t find it as comfortable as the “back stretcher” mentioned above. For these reasons I now have a slight preference for the back stretcher over the curved block.

As of April 2026, it is again available to order from Amazon, but it is possible that they will run out again at some point.

Regular (thick) Yoga Block:

If you already have two thick (4”) yoga blocks and rather wouldn’t buy another piece of plastic, you can use a rectangular yoga block. But if you have to buy something anyway, I highly recommend a back stretcher or the curved Manduka UNblok. Note that the thin 3” yoga blocks more commonly sold at big box stores are too thin for most people. However, if your hyperkyphosis is very pronounced, then a thinner block may actually be better to start with.

(I don’t have any affiliations with any of the devices I recommend and I don’t receive any benefits from your purchases.) I simply have tried these devices myself and find them effective.)

Older (outdated) Materials

for the single 12 pose sequence. Please instead do the two 6-pose sequences described above for potentially even better improvements.

Here is your practice guide for the old 12 pose sequence:

NOTE: I have changed the order of the poses slightly (after consulting with Dr. Fishman).

Here is your 1 page cheat sheet for the old 12 pose sequence:

NOTE: I have changed the order of the poses slightly (after consulting with Dr. Fishman).

And here is the Yoga for Osteoporosis practice video for the old 12 pose sequence: