Yoga for Strong Bones Part 1 – Self-Paced

Price: $135.00

Discover how Yoga asana (posture) 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 the 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 – Self-Paced course, will offer complete instruction in the 12 Yoga poses for osteoporosis that was 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.

In addition to the 7 hours of instruction, you will have access to the following online classes to help maintain a regular home practice:

  • Complete 60-minute daily Hatha Yoga practice which includes the 12 osteo poses 
  • Short 20-minute 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 an online social community to connect and communicate with other participants about this course.

More Information

This Part 1 – Self-Paced course provides practical tools and inspiration to give you the skills and confidence for a safe, effective Yoga practice that can build health and strength. This course may be taken alone or in combination with live online Part 2. 

Yoga for Strong, Healthy Bones Part 2 is a live online weekend workshop focusing on variety and challenge.

Click here to register for the Live Online Yoga for Strong Bones Part 2, May 20–21, 2023. 


Receive a 15% ($45) tuition discount when registering for both Part 1 – Self-Paced and Part 2. A discount code will be sent in your confirmation for Part 1 – Self-Paced, and it can be applied to Part 2 – Online registration.

Please Note

This Part 1 – Self-Paced program is a recording of Satya Greenstone's 2022 live online course, during which participants had the opportunity to interact. For privacy protection, you might see visuals in place of the participants’ images.


Satya presented the information very clearly and thoroughly. I always understood what she was saying and where she was going. I enjoyed doing all the asanas and appreciated that there were relaxation and recovery periods so I did not experience any stiffness. I will definitely take more workshops with Satya. — Past Program Participant

Satya Greenstone is highly knowledgeable and experienced in all realms of Yoga and Yoga instruction. She is also compassionate, sensitive and encouraging so that her teaching inspires continued practice and curiosity regarding Yoga and personal health. — Leonora Weimer

As a long-time IYI practitioner and teacher who was recently diagnosed with osteoporosis, I highly recommend this course. Satya is very knowledgeable and presents the information very clearly. I feel more confident to do my own practice safely and to teach others who may also have osteoporosis. Great course! — Katherine M. Kalliel


    1. Student Walkthrough – How to Navigate this Course

    2. Welcome to Yoga for Strong Bones Part 1

    3. Welcome Letter

    4. Participant Questionnaire

    1. Introduction and Course Overview

    1. Part 1 - Mountain Pose

    2. Part 2 - Five Standing Poses Version 1

    3. Part 3 - Sitting Hamstring Stretches

    4. Part 4 - Twists using a Chair

    5. Part 5 - Backbends

    6. Part 6 - Hamstring Stretches on the Floor

    7. Part 7 - Twists Sitting on the Floor

    8. Part 8 - Five Standing Poses Versions 2 & 3

    9. Part 9 - Relaxation Pose / Legs on Chair

    10. Part 10 - Guided Relaxation

    1. 12 Poses with Satya Greenstone

    2. Full Yoga Class with Satya Greenstone

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

    1. Congratulations!

    2. Program Evaluation – Help us create amazing experiences

    1. Goal of IY

    2. Keys for 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. Info and links for Yoga for Strong Bones

    8. Practice Videos: 12 Poses for Osteoporosis

Yoga for Strong Bones Part 1


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.

Start the Journey

Yoga for Strong Bones Part 1 – Self-Paced will offer complete instruction in the 12 yoga poses for osteoporosis that were taught in the first Yoga vs. osteoporosis study.