Stronger Bones & core with Yoga #1 - Boat Pose | Yoga for menopause

Warrior poses for stronger bones on the rocks in Coogee, NSW.

This is the first in our breakdown of some of the best short practices to help you strengthen your bones and core as you age - so important to keep doing.

As we age, maintaining bone health becomes increasingly important, especially for women approaching or experiencing menopause. Osteopenia - the early stage of bone density loss - can increase the risk of osteoporosis, fractures, and falls if left unaddressed.

The good news is that strength work, including specific yoga poses like Boat Pose (Navasana), is one of the most effective ways to support your bones and overall stability.

In this post, we’ll explore why strength-building is crucial as you age, how Boat Pose helps, and tips for practicing it safely to protect your bones and improve your overall well-being.

Why Strength Work Matters for Bone Health

Bone is a living tissue that responds to stress. As we get older, particularly after menopause, declining estrogen levels accelerate bone loss. Engaging in weight-bearing exercises - activities where you support your own body weight - signals to your bones to remain strong and maintain density.

Strength work is essential because it:

• Stimulates bone growth and slows loss

• Builds muscle around joints for better support

• Improves balance and reduces fall risk

• Enhances posture and mobility

• Supports overall functional strength for daily activities

Yoga, when done with intention, provides a gentle, safe, and effective form of strength training, making it an excellent option for women managing osteopenia. One pose that particularly stands out for core strength, spinal support, and balance is Boat Pose.

Boat Pose (Navasana) for Osteopenia

Boat Pose is a seated balance pose that strengthens the abdominal muscles, hip flexors, and spine — all key areas for bone and core support. Engaging these muscles helps stabilize the pelvis, protect the lower back, and support the spine, which is especially important for women at risk of osteoporosis.

Benefits of Boat Pose for bone health:

• Strengthens core muscles, improving spinal alignment

• Activates hip flexors and thighs, which are important weight-bearing areas

• Enhances balance and coordination, reducing fall risk

• Supports better posture, relieving pressure on the spine

• Encourages mindful breathing and body awareness

Practicing Boat Pose regularly can be part of a comprehensive bone-strengthening yoga routine, complementing other poses like Warrior I and II, Bridge Pose, and balance-focused sequences.

Boat Pose - great for core strength to prevent osteopenia

How to Practice Boat Pose Safely

Safety and alignment are key, especially when managing osteopenia. Here’s a step-by-step guide:

1. Sit on the mat with your knees bent and feet flat on the floor.

2. Engage your core and lean back slightly, keeping your spine long.

3. Lift your feet off the floor, bringing your shins parallel to the ground (for beginners, keep toes lightly touching the floor).

4. Extend your arms forward, parallel to the floor, palms facing each other.

5. Lengthen your spine through the crown of your head and lift your chest.

6. Breathe deeply — inhale to lengthen, exhale to engage your core.

7. Hold for 5–10 breaths, or as long as comfortable, and then slowly lower your feet and rest.

Tips for beginners:

• Use a yoga strap around your feet for support.

• Keep a slight bend in your knees if straightening the legs is too intense.

• Focus on slow, controlled movements rather than holding perfectly straight legs.

Integrating Boat Pose Into a Strength-Building Routine

For optimal bone health, Boat Pose should be practiced alongside other weight-bearing and core-strengthening exercises. A balanced routine for women with osteopenia might include:

• Warrior sequences to strengthen legs and hips

• Bridge or supported backbends to target spine and glutes

• Balance-focused poses like Tree Pose or Chair Pose

• Gentle resistance or body-weight exercises to complement yoga

Practicing these poses 3–5 times per week can support bone density, improve stability, and enhance overall functional strength, reducing the risk of fractures and falls.

Why Yoga Is Ideal for Women With Osteopenia

Yoga is uniquely suited for bone health because it:

• Provides weight-bearing strength without high-impact stress

• Improves flexibility, balance, and coordination

• Encourages mindfulness and body awareness, reducing injury risk

• Can be adapted to any ability level, making it safe for beginners or those with mobility concerns

By integrating poses like Boat Pose into your routine, you’re not only strengthening your core and spine but also creating a daily habit that supports long-term bone health.

Conclusion

Bone health is vital, and strength work is a key component of preventing osteoporosis and maintaining functional independence as we age. Boat Pose is an accessible, effective yoga posture that targets the core, hips, and spine, providing both strength and stability. Practiced regularly, it helps you feel stronger, steadier, and more confident in your body.

Try It Today

This Boat Pose practice is part of our Stronger Bones Series. You can watch more of them on our YouTube channel here.

OR.....this is the best bit - you can join my ongoing Yoga for Menopause weekly classes online with our 30 day for free offer. Why do we do 30 days for free? Because I know that's how long it will take for you to benefit from the practice - you'll then love it because of the difference it can make to your life.

✨ Get 30 days free at YogaForMenopause.com.au and explore more gentle practices to support your mind, body, and overall menopause wellbeing. Read some of the reviews we have from our members - it's a complete game changer. You shouldn't have to go through this alone.

Yours in yoga,

Daniella x