Errata
In Chapter 3, under the description for Frog (page 93) it currently says
INTENTIONS AND TARGETED AREAS
о Primary targeted area: the inner groin (adductors—tension) and hip sockets (flexion and adduction).
it should say
о Primary targeted area: the inner groin (adductors—tension) and hip sockets (flexion and abduction).
In Chapter 6, under the description for Degeneration (page 240) the last five paragraphs should read:
“One estimate suggests that 10 million Americans suffer from osteoporosis and another 34 million suffer from osteopenia, which can lead to osteoporosis. Weakening of the bones results in almost 1.5 million fractures each year. The most common fracture sites include the spine, wrist (distal forearm), and hip, although their relative frequency varies with age and population. Vertebral fractures are often the most common but frequently go undiagnosed. Starting just before menopause, and over a 4- to 8-year period thereafter, women begin to lose bone density. Osteoporosis currently affects about one in four women and one in eight men. As we age, this ratio increases: by the end of menopause, about 30% of women are osteoporotic, and by the age of 80, the proportion is higher still.48
For a variety of reasons, osteoblast (bone-forming) activity may diminish or osteoclast (bone-resorbing) activity may increase, contributing to osteoporosis. A lack of vitamin D or calcium can contribute to bone loss. Deficiencies of testosterone or estrogen can also play a role. So too can lack of use. Fortunately, physical activity can help maintain bone health and, in some cases, increase bone density. It is well known that active people are less likely to develop osteoporosis. Autopsies have shown that attachment sites, where muscles join to the bone, can become more prominent through continued use. One example is the lesser trochanter.49 In runners, this site is often more developed. Too much stress, however, can be harmful; excessive training without adequate recovery has been associated with bone loss in some endurance athletes.50 As in everything, balance is needed. Bones need to be stressed to remain healthy, and the stress needs to be appropriate.
It is unlikely that Yin Yoga will significantly increase bone density, as bone appears to respond most strongly to dynamic, cyclic loading rather than prolonged, static stress. However, that does not mean it is without value. Bone health is influenced by many factors beyond mechanical loading. Hormonal balance, nervous system regulation, inflammation, nutrition, and overall activity levels all play a role. Yin yoga may support many of these systems. It can reduce stress, influence autonomic balance, and encourage relaxation and recovery. These systemic effects may indirectly support bone health, and regular movement may help slow the rate of bone loss compared to inactivity.”
In Chapter 6, under the closing summary (page 242)
“Stimulate the chondrocytes and osteoblasts, which create cartilage and bone, helping to reduce degeneration of these tissues.”
should be replaced with
“Stimulate the chondrocytes and osteoblasts, which help maintain cartilage and bone, potentially slowing degeneration of these tissues.”
In Chapter 7, under the description for Bioelectricity and the Bones (page 282) this section should read:
We have already seen that Yin Yoga may help support overall bone health, although it is unlikely to significantly increase bone density. One of the many tissues structured in a crystalline array is our bone tissue. When we stress our bones, we create small piezoelectric potentials within the bone itself.45 These signals, along with fluid movement within the bone, can influence the behavior of bone cells. There are cells in our bones whose job it is to create new bone, called osteoblasts, and there are cells whose job it is to break down old, worn-out bone, called osteoclasts. If we actively stress our bones, through yoga, walking or other weight-bearing exercises, we may be influencing this balance by reducing signals that promote resorption while allowing bone formation to continue, thus helping to maintain bone strength.
Without stress on the bones, they can become weakened over time as resorption exceeds formation. Some degree of mechanical loading is necessary to help maintain bone health. While electrical and mechanical signals are part of this process, they work together with other factors, such as hormonal regulation and nutrition, rather than acting alone to control bone remodeling.
This is not just happening within our bones: similar electrochemical and mechanical signaling processes occur throughout the body, helping regulate cellular activity. Another form of electrical signaling, occurring outside our central nervous system, is sometimes referred to as an injury-repair current. This is a small current created in tissues when they are damaged, and it is thought to play a role in signaling that repair is needed. These signals move through the fluid-filled spaces within our tissues and may help attract immune cells, fibroblasts, and other cells involved in healing. As repair progresses, these signals diminish.