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Yoga for neuropathy: a 25-minute class in shoes, sitting then at a counter

A 25-minute yoga class for peripheral neuropathy from diabetes, chemotherapy or other causes. Check your feet first, and keep well-fitting shoes on for everything standing: the international foot guideline advises against going barefoot when you have numb feet. Hold a counter for every balance pose, keep your eyes open, and change position if tingling or numbness grows. With an open sore or a red, hot or swollen foot, do only the seated blocks and contact your foot team.

25 minBeginner17 movesA bench or box · Something with weight · A wall · Other / check instructionsHip flexors · Calves · Quads · Forearms · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Settle, sitting (3 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoAfter your foot check; in for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoSeated (the demo shows it standing)Harder: Slow breathing (6 breaths a minute)

Feet and ankles, sitting (5 minutes)

  1. Seated march1 min
    Beginner · Hip flexors, Quads, Abs · 3D demoShoes on, sitting tall on a firm chairHarder: Standing march
  2. Ankle circles10 slow circles each way with each foot
    Beginner · Calves, Shins · 3D demoSlow, full circlesHarder: Ankle CARs (controlled articular rotations)
  3. Seated bent-knee calf raise (soleus raise)2 sets of 12
    Beginner · Calves · 3D demoLift both heels, pause, lower slowlyHarder: Slow calf raise
  4. Seated knee extension (chair)10 each leg
    Beginner · Quads · 3D demoStraighten the knee, hold for a second, lower slowlyEasier: Quad set (static quads)Harder: Leg extension

Hands, sitting (3 minutes)

  1. Tendon glides (hand tendon gliding exercises)4 to 6 of each position, 5 s holds
    Beginner · Forearms · 3D demoForearm on a table; no squeezingHarder: Ball squeeze
  2. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoBend, lift and turn the wrists gently, never forcing themEasier: Wrist circlesHarder: Wrist flexor stretch

At the counter, in shoes (9 minutes)

  1. Sit to stand from a chair3 to 5, building to 15 over the weeks
    Beginner · Quads, Glutes, Hamstrings · 3D demoA firm chair against a wall; push on your thighs at first if you need toEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoOne hand on the counter; feel your weight spread through both feetHarder: Tree pose (Vrksasana)
  3. Chair pose (Utkatasana)3 holds of 10 to 15 s
    Beginner · Quads, Glutes, Shoulders · 3D demoHold the counter and bend only a littleHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoSide-on to the counter, one hand on it, with a short stanceEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. Tree pose (Vrksasana)3 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoA hand on the counter throughout; heel at your ankle, toes on the floorEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  6. Single-leg stand2 holds of up to 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoBoth hands on the counter at first, then one, then fingertipsEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  7. Side-stepping (sideways walking)10 steps, twice
    Beginner · Hip abductors, Glutes, Adductors · 3D demoOne hand on the counterHarder: Lateral band walk

Stretch and finish, sitting (5 minutes)

  1. Seated calf stretch with a towel30 to 60 s each leg
    Beginner · Calves · 3D demoA towel round the ball of your foot, shoe on; ease your toes towards you, with no bouncingHarder: Wall calf stretch (gastrocnemius)
  2. Alternate nostril breathing (Nadi Shodhana)1 to 2 min
    Beginner · 3D demoSlow rounds with no holdsEasier: Slow breathing (6 breaths a minute)
  3. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoThen check your feet againEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Check both feet before and after, including the soles, heels and between the toes, with a mirror or a helper. A new blister, cut, red patch or swelling means no standing practice until it's been seen; a red, hot or swollen foot means contacting your foot team within 24 hours.
  • Keep well-fitting shoes on for the standing poses (our suggestion: the international foot guideline advises against walking barefoot, in socks or in thin slippers with numb feet, and no study has tested barefoot yoga).
  • With an open sore, do only the seated blocks.
  • Keep a hand on the counter for every balance pose, and keep your eyes open.
  • Change position if tingling, numbness or pain grows, and don't sit back on your heels or stay in a deep forward fold for long.
  • If you get dizzy when you stand, stand up slowly. Keep the room cool: we'd avoid hot yoga.
  • Do it 2 or 3 times a week, with walking or cycling on other days. The frequency is the American Diabetes Association's for flexibility and balance work; the routine is ours.
  • If you take insulin or a sulfonylurea, keep hypo treatment by your chair, as our yoga for diabetes guide says.

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.

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Questions people ask

How long does the yoga for neuropathy: a 25-minute class in shoes, sitting then at a counter 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, Something with weight, A wall, Other / check instructions. 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. 8 of its 17 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.