Program Begins

Oct. 16

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Yoga for Strong Bones Part 1

with Satya Greenstone, E-RYT 500, C-IAYT
Price: $120.00

Discover how Yoga asana can help to build and maintain strong bones.

A 10-year study by Dr. Loren Fishman demonstrated an increase in bone mineral density and improved bone quality with regular practice of 12 Yoga poses. Yoga asana also improves your balance, posture, strength, range of motion, and coordination, greatly reducing the risk of fracture.

Yoga for Strong Bones Part 1, a 2-day online workshop, will offer complete instruction in the 12 Yoga poses for osteoporosis that were taught in the first Yoga vs. osteoporosis study. The foundation poses are taught at 3 levels with guidance for adapting each pose to your level. Instructions include how to progress safely in the practice at home. There will be guided relaxation practices included in every class to reduce stress and allow the benefits of the poses to be fully assimilated. This workshop provides practical tools and inspiration to give you the skills and confidence to continue a safe, effective Yoga practice for health and strength. 

Continued support after the program

To help maintain a regular home practice you will have access to the following online classes:

  • Complete 60-min daily Hatha Yoga practice which includes the 12 osteo poses 
  • Short 20-min practice of the 12 osteo poses 
  • Guided deep relaxation with pranayama (breathing practices)
  • Full-color photo handouts of the 3 levels of each pose to download

You will also have access to the instructor, Satya Greenstone, for personal guidance and support.

Live sessions with Satya on Saturday at 9 am–12 pm and 2–4 pm, and Sunday at 9–11 am ET.

The main program sessions are live and all sessions are in ET. The live sessions will be recorded and posted to the Online Programs access page if you are unable to join us live for that session. Recordings* are usually posted within one day and are available to program participants and presenter(s) only.
*You're welcome to turn off your camera if you don't wish your image to be recorded.

You will have access to the video recordings for 8 weeks after the program ends, until December 12.

In addition, you will have access to the Ashram’s Live Hatha Yoga classes at 5 pm ET, recorded Ashram meditations, and inspiring talks with Sri Swami Satchidananda. You will also have access to an online social community to connect and communicate with other participants about this course.

Continuing Education (CE) Opportunities


Satya's program provides the beginner through the advanced practitioner, young to elder, with a well-sequenced and paced class to strengthen bones. You may or may not have osteopenia and/or osteoporosis to benefit at any age from this informative program. This was an enjoyable learning experience for me. — Kathleen A. Lapinski

Yoga for Strong Healthy Bones, Part 1, is a terrific way to approach Yoga safely if you have osteoporosis or osteopenia. This workshop is informative, accessible and offers a balanced approach aligning with yogic philosophy, using effort, relaxation, mantra, chanting, and meditation for a well-rounded practice. — Judy Bousquin 

Satya Greenstone has a great depth of experience and knowledge. She brings it to every pose she teaches and provides a variety of approaches to make each pose accessible to anyone. She also provides an abundance of supportive material to underpin the lessons. I would unhesitatingly recommend any class she teaches. — Donna Sturm


    1. Student Walkthrough – How to Navigate this Course

    2. Welcome Letter

    3. Welcome to Yoga for Strong Bones Part 1

    4. Resources, Materials, and Assistance

    5. Student Contact List

    1. Goal of integral Yoga

    2. Keys of Practice

    3. Outline of Daily Practice Class

    4. Series 1 Poses pg 1

    5. Series 1 Poses pg 2

    6. Series 1 Poses pg 3

    7. References for Yoga for Osteoporosis

    1. Yoga Nidra, Pranayama, and Meditation with Satya Greenstone

    2. Full Yoga Class with Satya Greenstone

    3. 12 Poses with Satya Greenstone

    1. Morning Sadhana

    2. RECORDING - Session 1 with Satya Greenstone - 9-12 pm ET

    3. Lunch Talk

    4. RECORDING - Session 2 with Satya Greenstone - 2-4 pm ET

    5. Integral Yoga® Hatha – 5–6:30 pm ET

    6. LIVE – Saturday Evening Satsang – 7:30–9:30 pm ET

    1. Morning Sadhana

    2. RECORDING - Session 3 with Satya Greenstone - 9-11 am ET

    3. Lunch Talk

    4. LIVE – Sunday Q&A with Special Guest Speaker – 2–3 pm ET

    5. Integral Yoga® Hatha – 5–6:30 pm ET

    1. Congratulations!

    2. Program Evaluation – Help us create amazing experiences

    3. Integral Yoga TV - 1st Month Free!

About this course

  • Free
  • 29 lessons
  • 9 hours of video content


E-RYT 500, C-IAYT Satya Greenstone

Satya Greenstone has been a student of Sri Swami Satchidananda since 1971. She has shared the teachings of Integral Yoga® in many diverse settings with students of all ages and backgrounds and combines a natural, practical, down-to-earth approach to Yoga with a gentle humor. Since 1999 she has been a primary teacher for the 200-hour and the Intermediate Integral Yoga Teacher Training programs. While serving as teacher training coordinator, she helped to develop and teach the first Gentle Yoga Teacher Training program. She has also developed and teaches training programs in Restorative Yoga, Adaptive Yoga, and Yoga and Meditation for Children. In 2005, she received certification in Therapeutic Yoga and is currently certified by the International Association of Yoga Therapists (IAYT). She also is certified in Yoga for the Heart and Yoga for Osteoporosis.

She gently adapts the Yoga practices to individual needs and always finds a way to encourage and inspire her students who soon recognize that, for her, Yoga is an experience, not a subject for academic study. First and foremost she is a yogini, and her teaching is an extension of the experience gained from her Yoga practice. Satya exudes the joy and exemplifies the benefits that come from living the yogic lifestyle and she shares that joy and those benefits with her students.

Always thankful to her Guru Swami Satchidananda, Satya believes that he has created the perfect environment in which to practice Yoga and experience the peace of one’s true nature. It is that personal recognition of one's true Self that she tries to facilitate in every program.

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Yoga for Strong Bones Part 1, a 2-day online workshop, will offer complete instruction in the 12 Yoga poses for osteoporosis that were taught in the first Yoga vs. osteoporosis study