Hi @rubyz, Why don't you check out 12 Poses vs Osteoporosis at http://www.sciataca.org? Dr. Loren Fishman has had success improving bone density with 12 Yoga poses that are safe for osteoporosis. There is a video online with the standard and modified poses for osteoporosis and osteopenia. Algaecal posted videos of the three versions of the 12 poses separately. This can be found athttps://blog.algaecal.com/yoga-for-osteoporosis/
There is also a published paper "Twelve -Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss" in Topics in Geriatric Rehabilitation 2016 Volume 32, Number 2 81-87 which you can google. An expanded clinical trial is currently underway and there are some openings. The details are at http://www.sciataca.org.
I just stumbled across Dr. Fishman's regimen while researching something else, but I've been doing the yoga poses for about a month. working my way up from the osteoporosis version to the Prevention, which I do with some modifications. It was difficult at first, but I'm getting better and steadier at it. For me, it's a nice break from strength training with free weights.
If you want to work with free weights, Margaret Martin, MelioGuide is very good. If you subcribe, she will email you different workouts.