Building Strength from the Inside Out

As women, our bodies naturally change with age. One of the most important shifts we experience is a gradual loss of bone density. This makes it essential to not only keep moving but to intentionally strengthen our bones and muscles through weight-bearing activities.

I have always loved cardio, cycling, hiking, and running. Anything that gets my heart rate up. Weightlifting, however, was never something I enjoyed. I got bored and have always had a fear of looking too "buff". When I discovered yoga, what surprised me the most was how unstable I felt at first. I still to a lot of time to be honest. I began practicing yoga because I was stiff and tight, not realizing how much balance, strength, and stability I needed. But what has made me love yoga even more is the strength it is giving me.

Yoga is often thought of as stretching, but it is also a powerful weight-bearing practice. Holding poses such as any Warrior pose, Chair, and Plank are examples of poses that stimulate bone growth and improve muscle tone. Over time, these movements enhance balance and coordination, both of which are key to preventing falls and supporting bone health as we age.

You often hear women talk about mobility and flexibility as we get older. I used to shrug it off, assuming it did not apply to me. But now, at 45, I understand completely. I want to stay strong, balanced, and confident in my movements. I want to be able to be mobile my whole life. And not to mention learning to ride horses in midlife has reminded me just how important stability and strength truly are.

Yoga has become more than just exercise for me. It is a lifelong tool for maintaining bone density, balance, and overall vitality.

The Power of Balance

Balancing postures in yoga are about much more than standing on one leg. They train the body and brain to work together, improving coordination, focus, and inner stability. When we practice poses like Tree, Eagle, Standing Splits, or Warrior III, we strengthen not only our muscles but also the small stabilizers around the ankles, knees, hips, and core that support joint health and bone density.

Warrior III is an incredible full-body balance pose. It challenges the legs, glutes, and back muscles to hold the body steady while the bones bear weight against gravity. This weight-bearing effort helps stimulate bone growth, especially in the hips and legs, which are common areas for bone loss in women. It also builds focus and mental clarity, since staying balanced in the pose requires calm, steady breathing and concentration.

Standing Splits takes balance and strength to another level. As one leg lifts and the other supports, the body learns stability through mobility. The standing leg works hard to root and stabilize, strengthening the ankle, knee, and hip joints. Meanwhile, the lifted leg encourages flexibility and circulation. This combination of balance, strength, and mobility supports both muscle tone and bone integrity.

As we age, our sense of balance can begin to decline, but the good news is that balance can always be retrained. Practicing these poses regularly helps improve proprioception, which is a fancy word meaning our body’s ability to sense where it is in space. It sharpens reflexes, reducing the risk of falls. To me, this is so important as we age, and why I am grateful for yoga. I know I sound like a broken record.

Balancing postures also strengthen the mind. They teach patience, awareness, and resilience. Each time we wobble and refocus, we build not only stronger bones but also a stronger sense of inner steadiness. It makes us focus on our breath work as well. Over time, these poses help us move with confidence, grace, and stability both on and off the mat.

Keep Growing Strong

I created this 25-minute energizing yoga flow to help you awaken your body and clear your mind.
Through a mix of twisting and balancing poses, you’ll build strength, improve focus, and boost your energy for the day ahead. Perfect way to start your day or give you a mid-day boost.

If you’d like to start your mornings with movement and connection, you can also join my live 30-minute morning classes — a perfect way to stay consistent and supported on your wellness journey.
https://www.karendemamiel.com/offering_packages/44b85fd4-7869-4261-a944-3e740b15e982

With each breath and each pose, you’re not just building balance and flexibility, you are building a stronger foundation for your bones, your body, and your confidence.