A few weeks ago, one of my regular students sent me a link to a NY Times article about a study on yoga and bone health. She asked if we might do a sequence in class based on the poses in the article. She hoped to be inspired to practice at home. I took the poses from the article (and also the poses from the actual study, which appear to be a bit different) and put together a 90 minute sequence (105 minutes for intermediate practitioners). I used a repeat timer app that I purchased and set the intervals for one minute per pose with 20 seconds in between to change positions or sides.
It's important to listen to your body and to monitor your breath when working with a timer. Attempt to keep the asanas steady and comfortable. If the timing is too long, take a break or come in and out of the pose a few times during the minute.
I found the practice with the timer to be very interesting...some minutes feel far longer than others!
Supta Padangusthasana - supine hand-to-foot I
Supta Padangusthasana - supine hand-to-foot II
Navasana - boat pose
Adho Mukha Svanasana - downward facing dog
*Adho Mukha Vrksasana - handstand (intermediate poses are *)
Utthita Trikonasana - Triangle pose
Virabhadrasana II - Warrior II
Utthita Parsvakonasana - Side angle
Parivrtta Trikonasana - revolved triangle
*Sirsasana - headstand with the head off the floor, feet on the wall
Salabhasana - locust
Bhujangasana - cobra
*Urdhva Mukha Svanasana - upward dog
*Urdhva Dhanurasana - upward bow
Setu Bandha - bridge pose
Janu Sirsasana - one leg seated forward bend
Maricyasana III - seated twist
Ardha Matseyndrasana - seated twist
Pascimottanasana - seated forward bend
Here is the link to the article: