How many times do you hear about someone over 50 having a fracture of the hip or thigh? What about a “hairline vertebral fracture of the spine?” Maybe you have a history of one? Do you or someone you know have Osteoporosis? Are you a post-menopausal female?

The IOF gives the background information about osteoporosis needed to understand this debilitating condition. (  The good news is that Osteoporosis in females can be a manageable diagnosis.(  

The purpose of this blog is to talk about supplemental intervention with Vitamin D3 and K2 for Osteopenia and Osteoporosis. There are self-care interventions that work to stop the progression.  Some studies are finding it may be reversed. Does your Healthcare Professional have you on a medication for Osteopenia or Osteoporosis? Do you take Vitamin D3? If you are taking Vitamin D3, do you take it with Vitamin K2? 

Functional Nutrition uses Food as Medicine which is within my scope of practice as a Nurse Health Coach. A few of the reliable resources on the topic of Vitamin D3 comes from The Vitamin D Council ( and studies of Vitamin K2 mk7 benefits with Vitamin D3 ( and You Tube “Best NEW Osteoporosis Treatments.”

Eating foods rich in the vitamins for bone health is one way to add nutrients. However, it becomes necessary to add supplements when food is not enough such as if you are on a restricted diet that limits or omits organ meats, dairy and hard cheeses. Adding Vitamin K2 with your D3 supplement can be your alternative.    

If you take prescription medications, check with a pharmacist to see if there are any drug-interactions and let your Primary Healthcare Professional know.  Even though Vitamins do not require a prescription they are not regulated like prescription drugs, therefore it is smart to get a recommendation by a Licensed Healthcare Professional such as a Pharmacist, M.D., Nurse Practitioner or Naturopathic Doctor (ND). Even if a Registered Dietician or Chiropractor suggests you take them, always check first with the Pharmacy where you fill your prescriptions with subsequent consult with your Healthcare Provider before taking them. 

You can always consult with a Pharmacist who is a Functional Medicine Practitioner from Pharm to Table ( Some Fitness Facilities have a Registered Dietitian on board that may be able to provide you with food choices as well as supplemental information.

Find that beautiful place within you where you can access that feel-good energy throughout the day.  Reach yourself toward functionality in movement and nourishment with a healthy diet, balanced supplementation and fitness routine that brings you to your best self! 


Swedish Study – Incidence of Fractures in older Adults

Mubi, India Pharmacology, 14 June 2022 Sec. Gastrointestinal and Hepatic Pharmacology

Rome, Italy Science Direct



Yoga for Osteoporosis

Holistic Nurses who teach Yoga to individuals who are diagnosed with Osteopenia and Osteoporosis take additional steps to not treat clients as if they need to be fixed but rather how to improve their human wholeness to find balance in their lives.  The rationale for saying this is not because I am a Nurse Yoga Instructor who also has osteopenia but because Nurses have had hands-on experience taking care of patients preventing injuries and educating them on life-style changes.

I recently discovered a physician doing research on Yoga for Osteoporosis by the name Loren Fishman, M.D.  He is an orthopedic surgeon who has been practicing Yoga since 1973.  The following link provides information about Dr. Fishman. His work has made a positive impact upon my Yoga practice as well as the classes that I teach within Retirement Communities.

Important information about Osteoporosis and pairing it with the practice of Yoga to prevent fractures. Think about people you may know who have fractured their hip or femur. The recovery is painful and takes a long time. A daily Yoga practice is essential in order to function on all realms of life.

The research is still on-going but there is enough evidence showing that Yoga may lead to stronger bones.  The 12 poses in Dr. Fishman’s study provided a positive result reversing bone loss of the spine and thigh bone (femur). I am providing the link to his classes below for easy access to register.

I will be incorporating these poses into my classes.  Included in Beaulieu Yoga classes are Yin and Restorative poses. The classes will be available to purchase and download in April and will appear here on my classes page. In the meantime, Dr. Fishman has a zoom webinar that shows you the poses with suggested modifications.  

Resource Links:
Webinar Registration – Zoom
The Practice: The Fishman Method—Yoga for Osteoporosis | The Art of Living Retreat Center


Modification for NAVASANA – BOAT POST Using Props

Boat Pose is not an easy pose to learn. It is an excellent core strengthener. The use of props to modify it are helpful for low back pain. If you are not used to doing this pose or if you frown upon it in Yoga class, take heed, help is here to achieve this pose.

Set up for the pose with a rectangular bolster, 2 blocks and a back support such as a sit-up and stretch pad. Go to and search Sit-up and Stretch Pad to learn more about this prop.

Lay down on your back with the torso on the Sit-up and Stretch Pad. Place the head on a block or a blanket roll. The knees are bent with the feet on the bolster. Extend the arms at the sides with the palms facing the torso.

Gently tilt the pelvic girdle and press the small of the back into the mat. The press is felt on the lower end of the prop. Inhale and lift the arms, torso and head together. Lead with the heart toward the knees, gaze to the knees. Ground yourself with the feet on the bolster. Do not lift the legs. Hold this pose for 3 to 5 breaths when first learning this pose. The goal is to get to 10 breaths. Slowly bring down the head, torso and arms together while tilting the pelvic girdle to support the lower back. Once the torso is back down extend the arms out at shoulder level, extend the legs straight out on the bolster and relax.

Some modifications suggest using the arms to support the back of the legs to lift them. This is too stressful for neck, shoulder and/or arm issues within the 50 and older population. Additionally, the bolster anchors the pose to target the core while protecting the lower back.

Sign up for classes at to experience using props for a safe and enjoyable Yoga practice.


Choosing a Yoga Mat for the 50 and Older Population

A Yoga Mat is the foundation tool for your Yoga practice.  It is an item that everyone uses to sit, stand and lay upon for the entire session.  It is important to consider the size and the material of which it is made in order to accommodate the type of practice for which it is used by older adults.

Many fitness and department stores as well as Yoga Studios sell Yoga mats.  The decision to purchase a mat rests upon intuition because neither of the aforementioned merchants tell you the important things to consider when you purchase.

I find the following information from these websites to be helpful when buying a Yoga mat.

This gives a brief history on the evolution of the Yoga mat.  The article discusses benefits to using each of the various types of mats and the material from which it is made.  Additionally, it mentions personal preferences which helps one consider a Holistic decision-making approach.  Most  impressive, Charlotte Bell.  Namaste!

Maduka’s Mat Quiz calculates physical needs and matches them to the type of mat that is right for you.  The quiz considers age, height, gender and type of yoga that you practice.  There is a section on the site about how to clean and disinfect each type of mat. Since these things are important to me I am buying a Prolite Yoga Mat for myself to teach Gentle Yoga – Yin Style.  

This is a Yoga mat that I use for Warm Flow Yoga. It is heavy and thick enough to support my arthritic back.  It gives the support for standing poses with good grip for a Vinyasa practice.  Subsequently, it is a good mat for the 50 and older population who have a daily Yoga Practice.  The Artletica mat will last a long time and is worth the price!   

Remember to make time for self-care by signing up for classes at .


YOGA PROPS – The What’s, Why’s, Where’s and How’s to using them.

What are Yoga Props?

Yoga Props are Blocks, Blankets, Straps, Bolsters, and pillows.

Yoga Props support the body’s alignment and create a comfortable position to stabilize a Yoga pose.

Yoga Blocks come in different sizes and are made from various materials such as foam, bamboo, wood and cork. Learn more about them.

BLANKETS provide a soft surface and refine a relaxation response. They are used in many ways. A Mexican blanket has a loose weave which makes it easy to create folds and blanket rolls and in my opinion is the preferred one to use for Yin Yoga in Beaulieu Yoga’s Gentle Yoga Classes.

Straps come in various lengths. They usually have buckles on them but it is not necessary to have a buckle. Gentle Yoga Yin Style classes on Tuesdays requires the use of a strap to release connective tissue. Read more.

Deluxe Microfiber Bolsters

Bolsters come in rectangular and round shapes. Both are used in the Gentle and Restorative Yoga Class on . They benefit the body’s relaxation response as well as provide support for areas of the body resting upon them. I have found the most supportive ones come from

Meditation cushions are used to sit upon while in a crossed-legged position. They are soft and yet provide support enough to tilt the pelvic girdle to take the stress off of the Sacrum. This enhances a relaxed state of mind.



Start enrolling for the Beaulieu Yoga Classes which begin November 3d. Log into the Class Fit schedule on the Classes Page before they fill up.


Yoga and Surgical Intervention for the Knees

Clients are always wanting to know information regarding Yoga poses and their impact upon movement with prosthetic knees. 

These links provide information about how a person’s baseline anatomy affects range of motion as well as how a type of implant may affect ability to move the joint.

This article provides information regarding the types of implants and their structures based upon which ligaments are moved or replaced.  The decision depends upon the integrity of the surrounding cruciate ligaments.

Cruciates are ligaments that cross each other and are on the inside of the knee joint.  There are 2 inside the knee that hold the femor and tibia closely together.  The one in the front is named the ACL (Anterior Cruciate Ligament) and one in the back labeled the PCL (Posterior Cruciate Ligament).  The word cruciate means “crossing”.  David Keil, a Licensed Massage Therapist and Certified Neuromuscular Therapist, illustrates a clear picture and explanation of these in his book Functional Anatomy of Yoga A Guide for Practitioners and Teachers on Page 71.  It is a book worth owning even if you are not a Yoga Teacher.

This article contains information regarding the various materials from which implants are created.  This seems to address decisions made upon a possible allergy toward other implants.

This takes a look at implants and how they are designed based upon the current stability of the cruciate ligaments.  The discussion is based upon the surgeon’s decision whether or not to remove the PCL.

This article reviews fixed versus mobile implants.

Once an individual has knee replacement(s) it is important to follow your doctor’s post-op instructions exactly.  Rehab with a Physical Therapist is usually implemented after the first post-op visit.  Once you are discharged from PT, get clearance from your doctor to take a Yoga Class from a Certified Yoga Therapist or Healthcare Professional who is skilled with teaching Yoga Classes to individuals who are physically challenged.

The way I prepare clients toward strengthening the integrity of the muscles that support the knee is to provide education about the anatomy of the leg.    The longest muscle in the body is called the Sartorius muscle whose function is to move the hip and knee. This is the only muscle that covers 2 joints within the body.  The links below are videos about the Sartorius muscle.

Kenhub is an excellent resource to learn about the human anatomy.  I am providing the link for educating you about the Sartorius muscle.

Beaulieu Yoga classes are structured to increase the integrity of this muscle along with the quads, glutes and core.  These all work together to provide stability for our knees.  Modifications are queued in case there is a concern for any issues.Thank you, Gabriela Ferroni, BSN, RN for providing the research posted in this blog.  Gabriela is a Licensed Registered Nurse in the state of Pennsylvania working on an Orthopedic Unit.    


Wellness Programming at Tel Hai: Healing through Yoga Ministry

At Tel Hai, we don’t just have yoga. We have a “yoga ministry” that’s led by Judith Beaulieu. With more than 45 years of experience in clinical and pharmaceutical nursing, Judy leans on her medical expertise and faith to provide twice-weekly classes to Tel Hai residents and members of the greater community.

yoga class

A registered nurse by trade, Judy is also a Registered Yoga Instructor, Medical Information Specialist, Certified Health Coach, and Certified Healing Touch Practitioner. Teaching at Tel Hai since 2012, her journey to our community was unique.

“I started to serve at Tel Hai as a volunteer in 2009 when my mother was a resident. I felt that there was an opportunity to give back through yoga as a volunteer instructor. My class went from 5 residents to 30 residents, and I eventually developed coursework and instruc- tion techniques. My approach to yoga is as a ministry—a healing yoga ministry,” she shared.

“Our mutual connection is our Christian belief that Jesus is the greatest healer that’s ever been. We connect to God through our practice of yoga by connecting our bodies and minds together. God gave us this opportunity to make these years the best last chapter of our lives,” commented Judy. “We use this class as a time to center ourselves, talk to God, and even pray for each other with loving hearts.”

From individuals experiencing chronic pain to someone recovering from a surgery, there are no limitations to participating in yoga. “Yoga is for everyone at all ability levels. I’ve had students with cognitive challenges, physical limitations, and breathing issues. I always remind my class that ‘you aren’t your diagnosis.’ Your optimal level of health can be better than what you have right now,” she said.

For Tel Hai resident Joan Rumer, this “yoga ministry” has had a profound impact.

“My husband Ron and I have lived at Tel Hai for 8 years. I can’t tell you how she has kept me moving and feeling wonderful most of the time. She keeps us all moving and enhances my life every class she teaches,” shared Joan. “Personally, I was dealing with polymyalgia rheumatica (PMR), which is a musculoskeletal condition similar to fibromyalgia. After participating in her yoga class twice a week for years, I no longer need to take any medicine related to my PMR. She has been a lifesaver to me, and to many others in our group.”

“I’m being called to do something greater than myself. Here at Tel Hai, I want to use God’s gift of yoga
to help transform the lives of others. It’s facilitating the connection of mental, emotional, physical and spiritual energy in a way to heal the body.”

GOT QUESTIONS? Contact Allyson Welsh, Director of Wellness and Resident Services, at (610) 273-9333, ext. 2756 or email to chat about upcoming “Gentle Flow Yoga” classes and how to enroll. Tel Hai welcomes community members to attend select classes and wellness programming for a nominal fee.

woman with outstretched arms
three people stretching

Improve Shoulder strength and mobility

Teaching Yoga to my tribe of people over the age of 50 includes modifications for asanas that prove difficult for some.  Yoga props are imperative not only to support the body but to explore ways to enhance a Yoga pose.  

Recently, I came across Rocky Heron, a Yoga Teacher, who is a new resource for me. Yoga International is an Association that offers Yoga Instructors continuing education on-line and offers a class entitled “Isometric Strength Drills”.  Rocky’s approach to improve shoulder mobility offers a unique approach that explores the gaps that traditional Yoga does not address.  

This is a video that addresses his style of teaching which enhances my style of teaching Ashtanga Yoga and Slow Flow Yoga Classes.  Enjoy.



The “Blessing of the Hands” is a Holistic approach to self-care for nurses.  This prayer is posted on the AHNA website to honor all nurses on the birthday of Florence Nightingale, May 12th ( 

2020 is the “Year of the Nurse”, however, National Nurses’ Week is celebrated every year.   The “Blessing of the Hands” is a tradition that began on May 12, 2000 through the endeavors of Holistic Nurses honoring the spirit of holistic nursing.  It is a beautiful way of heightening the awareness of the physical, emotional, mental and spiritual realms of life that encompass the nursing profession.


Blessed be these hands that have touched life. 

Blessed be these hands that have embraced with compassion.

Blessed be these hands that have been clinched with anger of withdrawn in fear.

Blessed be these hands that have drawn blood and administered medicine.

Blessed be these hands that have cleaned beds and disposed of wastes.

Blessed be these hands that have anointed the sick and offered blessings.

Blessed be these hands that have comforted the dying and held the dead.

Blessed be these hands, we hold the future in these hands.

Blessed be our hands for they are the work of Your hands, O Holy One. 

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