Pilates and yoga are great forms of exercise. They are low-impact, weight-bearing exercises that also improve muscle strength, flexibility, and balance.
However, if you have low bone density or an increased risk of fracture, you should avoid some exercises and poses. Any activity that requires unsupported forward flexion of the spine (forward fold, “hundreds” with your head off of the ground) or extreme twisting of the spine should be avoided.
Always practice with a neutral of straight spine. Do not move beyond your natural range of motion by using your arms to pull yourself deeper. This will help avoid spine fractures.
Seek professional advice from a teacher or therapist trained in “bone safe” osteoporosis exercise.