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As we age, bone loss can become a serious threat — especially for postmenopausal women and men after age 70. And while exercise in general is a smart strategy for combating it, specific yoga

poses can be particularly effective. That’s because, unlike running, biking or even weight training, a yoga pose involves holding sustained pressure on the skeletal system, says Loren

Fishman, M.D., medical director of Manhattan Physical Medicine and Rehabilitation in New York, who has conducted studies on yoga and bone mass. His research has identified a series of yoga

poses that significantly improve bone density in the spine and thigh bone and increase it in the hips; these three sites are among the most commonly fractured parts of the body. First, if

you’re at risk for low bone density (osteopenia or osteoporosis), Fishman urges you to get a DEXA (dual-energy X-ray absorptiometry) scan, which measures your bone density levels with

low-dose X-rays. Many radiology clinics offer them, and for people diagnosed with osteoporosis, they can be an excellent tool for tracking your progress. You can do these poses daily; the

whole routine should take only about 12 minutes to complete. And if you can’t stay in a pose very long, don’t worry: “You only need to exert 30 to 50 seconds of pressure on a bone to start

forming new bone,” Fishman says. “I recommend holding the poses for 40 to 60 seconds for optimal results.” For Warrior 2, start by sitting on a chair for stability. Eli Meir Kaplan 1.

WARRIOR 2 Start by sitting on a chair. Position your right leg parallel to the edge of the seat, with your right knee bent 90 degrees and your right foot flat on the mat, toes pointing to

the right. Extend your left leg out to the left and plant your left foot on the mat. Your left leg should be straight, with the arch of your left foot in line with the heel of your right.

Extend both arms out to the sides at shoulder height, palms facing down. Your shoulders should be in line with your hips — just above them. You can bring your hands behind you on the back of

the chair to align your shoulders, then return them to horizontal. Hold, then return to the seated position and repeat the pose with your left leg bent and your right leg straight.