Yoga Poses to Avoid with Osteoporosis (And Why That's the Wrong Question) | Ep. 47

Yoga Poses to Avoid with Osteoporosis (And Why That's the Wrong Question) | Ep. 47

If you've recently been diagnosed with osteoporosis or osteopenia, you've probably wondered which yoga poses you're supposed to avoid. This episode gives you the answer, and then something more useful: ONE simple thing to focus on that keeps your spine safe in almost any movement. For years, the advice for osteoporosis was strict and a little scary: don't bend, don't twist, don't lift anything heavy, be careful. But the current guidance tells a more hopeful story. In this episode, Mikah Horn walks through which movements genuinely call for care, and how to modify them rather than give them up, drawing on the 2022 UK consensus statement on physical activity and exercise for osteoporosis. In this episode, you'll learn: - Why the old "don't bend, don't twist" advice has shifted, and what the current consensus actually recommends - The movements to be mindful of with osteoporosis, and how to modify them instead of avoiding them altogether - How to twist, fold, and bend in a way that supports your spine instead of straining it - The one simple cue that keeps your spine safe through almost any movement - Where spinal compression fractures most often happen, and why that matters for how you move every day Join the priority list for Strong Bones, Safe Yoga [https://yogawithmikah.com/bones-waitlist/] Try Lifelong Yoga Online (Free 7-Day Trial) [https://www.yogawithmikah.com/lifelongyoga] Follow Mikah on Instagram [https://instagram.com/lifelong.yoga] Resource mentioned: Strong, Steady and Straight, the 2022 UK consensus statement on physical activity and exercise for osteoporosis (British Journal of Sports Medicine) [https://pubmed.ncbi.nlm.nih.gov/35577538/]

Why Women Over 60 Are Losing Strength (Sarcopenia, Frailty, and Bone Health) | Ep. 46

Women over 60 are losing strength without realizing it. There's no pain and no warning, just a day when getting up off the floor takes more than it used to. That gradual muscle loss is called sarcopenia, and in this episode, yoga therapist Mikah Horn explains why it happens, why it speeds up for women after menopause, and why you can build strength at any age, without the gym or heavy weights. She also unpacks the connection between muscle and bone, a pairing researchers call a "hazardous duet," and how a yoga practice built around mindful strength can rebuild what's slipping away. If you've felt yourself getting weaker, or you've been told you have osteoporosis or osteopenia and you're afraid to move, this episode is for you. In this episode, you'll learn: * What sarcopenia is, and why losing muscle after 60 so often goes unnoticed * Why strength loss and bone loss both speed up for women after menopause * The link between losing muscle and losing your protection from falls, fractures, and frailty * Why building strength does not require the gym or heavy weights * How to build real strength through yoga for bodies over 60, using props and the mind muscle connection Follow Mikah on Instagram [https://www.instagram.com/lifelong.yoga/] Try Lifelong Yoga Online (Free 7-Day Trial) [https://yogawithmikah.com/lifelongyoga/] Join the priority list for Strong Bones, Safe Yoga [https://yogawithmikah.com/bones-waitlist/]

The Surprising Things That Predict How Well You'll Age | Ep. 45

What does new research actually say predicts how well you'll age, and are you already doing the things that matter most? There is an enormous amount of research on healthy aging, and most of it shows correlation rather than causation. But a few findings are genuinely useful. In this episode of Yoga for Longevity, Mikah Horn walks through two recent studies that stuck with her: one on muscular strength, measured by grip strength and how quickly you can stand up from a chair, and one on the variety of movement in your life. If you're over 50 and you've been hearing the strength training conversation but aren't sure where you fit, or you've been wondering whether your current movement is really enough, this episode is for you. In this episode, you'll learn: * What grip strength actually measures, and why it's such a strong marker of longevity * The everyday ability that signals how well you're aging, and how to make it more challenging * Why the variety of movement in your life may matter as much as the amount * Why Mikah trains the "independence muscles" that keep everyday tasks doable, like carrying groceries and getting off the floor Follow Mikah on Instagram [https://www.instagram.com/lifelong.yoga/] Try Lifelong Yoga Online (Free 7-Day Trial) [https://yogawithmikah.com/lifelongyoga/] Get on the Strong Bones, Safe Yoga Interest List [https://yogawithmikah.com/bones-waitlist]

Yoga for Osteoporosis: Is it Safe? Is It Beneficial? | Ep. 44

If you've recently been diagnosed with osteoporosis or osteopenia, you've probably been told a lot of things to avoid: Don't bend. Don't twist. Be careful with yoga. And if you've stopped doing the movement practice you love because you're not sure what's safe anymore, this episode is for you. In this conversation, Mikah Horn answers the two questions she gets asked most often by students who've been recently diagnosed: Is yoga safe with osteoporosis? And is it actually beneficial? The answers, honestly, are more nuanced than what most women are being told. This episode unpacks why fear-based exercise advice can do more harm than good, what the research really says about yoga and bone density (including Dr. Loren Fishman's well-known 12-year study), and the three things yoga does that matter enormously for someone with osteoporosis. None of which depend on growing bone density numbers on your DEXA scan. If you've felt confused or scared after a recent diagnosis, or if you're wondering whether the yoga practice you love can still be part of your life, this episode is for you. IN THIS EPISODE, YOU'LL LEARN: * Why the fear-based "don't bend or twist" advice can leave women with osteoporosis more vulnerable, not less * What the research actually shows about yoga and bone density (and where it gets honest about the limits) * The 3 things bone-mindful yoga does that matter more than most people realize for protecting against fracture * Why posture is the most underrated piece of bone safety, and how yoga genuinely improves it * How body awareness built on the mat becomes the protection that follows you off the mat Episode 43: Yoga to Improve a Hunched Back (Hyperkyphosis) [https://yogawithmikah.com/avoiding-hyperkyphosis] Follow Mikah on Instagram [https://instagram.com/lifelong.yoga] Get on the Strong Bones, Safe Yoga Interest List [https://yogawithmikah.com/bones-waitlist/]

Yoga to Improve a Hunched Back (Hyperkyphosis) | Ep. 43

What really causes that rounded upper back posture as we age? In this episode, Mikah Horn explores hyperkyphosis and why it’s about so much more than “standing up straight.” From movement habits and muscle imbalances to breathing, balance, bone health, and osteoporosis, this conversation unpacks the deeper reasons posture changes over time and what we can actually do to support a stronger, more resilient body. You’ll learn why posture is one of the most important pillars of healthy aging and how gentle, intentional movement can help you move with more confidence, ease, and stability for years to come. IN THIS EPISODE, YOU’LL LEARN: * What hyperkyphosis is and why it becomes more common with aging * How posture affects balance, breathing, mobility, and pain * Why “bad posture” is often much more complex than people realize * The role repetitive movement patterns and sitting play in spinal changes * How muscle imbalances between the chest and upper back develop over time * Why movement variability is essential for healthy aging * The 7 movements of the spine and why they matter * How osteoporosis and spinal compression fractures can contribute to kyphosis * Yoga poses that help strengthen the back body and support posture naturally Posture is not about perfection. It’s about creating a body that feels supported, adaptable, and resilient. Small shifts in how you move, breathe, and care for your body can make a meaningful difference over time. 🧘 Posture Series Episodes: * Episode 7 * Episode 8 * Episode 9 * Episode 11 💌 Stay Connected Facebook: Lifelong Yoga with Mikah [https://www.facebook.com/lifelongyogatherapy] Instagram: @lifelong.yoga [https://www.instagram.com/lifelong.yoga/] 7-Day Free Trial: Lifelong Yoga Online [https://yogawithmikah.com/lifelongyoga] Join the VIP Priority Interest List for Strong Bones, Safe Yoga [https://yogawithmikah.com/bones-waitlist/]