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Yoga flows

Gentle yoga for cancer: a 25-minute supported class with no twists

A 25-minute gentle yoga class for people during or after cancer treatment, in the format of the trials: gentle poses, slow breathing and a long rest. There are no twists, head-down poses, deep forward folds or long arm holds, the moves cancer charities ask people to check or avoid with cancer in the bones or lymphoedema. On tired days, do the sitting blocks and the rest only. Yoga eases fatigue a little after treatment; it doesn't treat the cancer, so keep to your treatment plan.

25 minBeginner14 movesA bench or box · Firm cushionHip flexors · Shoulders · Back · Abs · Calves · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Arrive and breathe

  1. Easy pose (Sukhasana)1 to 2 min
    Beginner · Hip flexors, Back · 3D demoOr sit on a chairHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Slow breathing (6 breaths a minute)3 min
    Beginner · 3D demoIn for about 4, out for about 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Loosen, sitting

  1. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoOnly as high as your surgeon or physiotherapist allowsHarder: Slow breathing (6 breaths a minute)
  2. Shoulder rolls10 to 15 slow circles each way, once or twice through
    Beginner · Shoulders, Back, Neck · 3D demoSmaller circles if your shoulder is soreHarder: Shoulder CARs (controlled articular rotations)
  3. Seated upper-back lift (sit tall, shoulders back)3 to 5 repetitions, each held 3 to 5 seconds
    Beginner · Back, Shoulders, Neck · 3D demoSit tall, with no roundingEasier: Elbows backHarder: Prone Y-T-W raises
  4. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoSeated, hands on your knees; keep the movements smallHarder: Half lord of the fishes (Ardha Matsyendrasana)

Standing, with a chair

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoA hand on the chair backHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)2 holds of 3 to 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoHold the chair; keep your arms down if you have a lineHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)3 to 5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoArms lower if they feel heavyEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Tree pose (Vrksasana)2 holds of 20 to 30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoA hand on the chair; foot at your ankleEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  5. Sit to stand from a chair5 to 10
    Beginner · Quads, Glutes, Hamstrings · 3D demoPush on the chair arms if you need toEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat

On the mat, or stay seated and breathe

  1. Glute bridge6 to 8 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoSkip it in the first weeks after tummy or pelvic surgery unless your team agreesEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Reclining bound angle pose (Supta Baddha Konasana)3 min
    Beginner · Adductors, Chest · 3D demoCushions under your thighs and headHarder: Wide-angle seated forward fold (Upavistha Konasana)

Rest

  1. Corpse pose (Savasana)5 min
    Beginner · 3D demoA blanket for warmth, and a cushion under your knees

Tips

  • Check with your cancer team before you start during treatment, and follow their advice about low blood counts, lines and radiotherapy skin.
  • With cancer in the bones, this class has no twists or deep forward bends, but get your team's plan first.
  • With lymphoedema, wear your compression garment if you've been given one, build up slowly, and stop if the swollen or at-risk area changes.
  • On a tired day, do the sitting blocks and the rest only. Some tiredness during exercise is normal; if you feel very sore or very tired afterwards, do a bit less next time.
  • Contact your hospital straight away for a temperature over 37.5°C or below 36°C, and get advice immediately for new back pain with numbness, weakness or bladder or bowel changes.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the gentle yoga for cancer: a 25-minute supported class with no twists take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.