Practices for Strong Bones Gentle Yoga with Rupa Mudra

In this gentle yoga class led by Mary Platt, you’ll explore practices specifically designed to support bone health and address osteoporosis. Mary guides you through a series of mindful poses and movements, incorporating the powerful Rupa Mudra to help balance the earth element and strengthen the bones. The session begins with a grounding meditation, inviting you to connect deeply with the earth and visualize your bones being nourished with amber-colored energy.

Throughout the class, you’ll engage in poses like Diamond Pose (Virasana), Downward Dog, and Warrior II, all modified to be safe and beneficial for those with osteoporosis. Mary also includes balancing poses, such as Tree Pose, to enhance stability and prevent falls, which are critical concerns for bone health. Additionally, you’ll learn how to safely perform a gentle version of Camel Pose and explore the benefits of Bridge Pose for strengthening the spine and legs.

Mary’s soothing guidance ensures that each movement is performed with care, making this class suitable for all levels, especially those looking to improve their bone health. The class concludes with a calming Savasana, where you’ll further integrate the healing amber energy into your bones, followed by a closing meditation and blessing for peace and well-being.

This class is perfect for anyone seeking to enhance their bone strength, stability, and overall well-being through gentle, mindful yoga practices.

Video Index

00:05 | Introduction and Welcome
00:11 | Focus on Yoga for Osteoporosis
00:20 | Explanation of Rupa Mudra
00:48 | Guided Practice of Rupa Mudra
01:00 | Connection to the Earth
01:53 | Awareness of Bones and Structure
03:02 | Visualization with Amber Energy
05:01 | Centering with Ohm
05:38 | Introduction to Diamond Pose (Virasana)
07:02 | Benefits of Virasana for Spine and Bones
07:30 | Guided Practice in Diamond Pose
08:38 | Practice of Slow Breathing and Amber Energy Visualization
09:52 | Coming into Table Pose
10:56 | Modified Cat-Cow for Osteoporosis
12:17 | Downward Dog for Bone Strengthening
13:31 | Transition to Plank Pose
14:11 | Cobra Pose and its Benefits
15:03 | Resting in Child’s Pose
16:02 | Gentle Practice in Mountain Pose (Tadasana)
17:20 | Chair Pose for Strengthening Legs and Hips
20:08 | Warrior II Pose for Strengthening Bones
23:56 | Balancing in Tree Pose
28:36 | Gentle Camel Pose for Osteoporosis
30:55 | Transition to Child’s Pose
32:40 | Stretching with a Belt or Tie
36:02 | Bridge Pose for Strengthening the Spine
40:00 | Simple Twists for Flexibility
44:02 | Full Body Stretch in Corpse Pose (Savasana)
46:15 | Visualization with Amber Light and Bone Structure
50:07 | Final Relaxation and Blessing
52:01 | Closing Meditation and Ohm Chanting