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Floor yoga for PoTS: a 25-minute lying, side-lying and seated class with one slow stand at the end

A 25-minute yoga class for postural tachycardia syndrome (PoTS) that keeps you lying, on your side and sitting, so you change position as few times as you can, with one slow stand at the very end. It follows the start of the PoTS exercise programmes, which begin lying down or seated, and works your legs, because the leg muscles help pump blood back to the heart. No trial has tested this class, or any yoga class, in PoTS: the structure is our editorial choice. Use it as one of the 1 to 2 strength sessions a week that PoTS UK suggests, with lying or seated cardio such as our lying and seated starter session on other days (our reading). If 25 minutes is too much, the first block on its own is a session. Yoga goes alongside your PoTS care, never instead of it.

25 minBeginner16 movesOther / check instructions · A wall · A bench or boxCalves · Hip flexors · Glutes · Quads · Adductors · Back
Follow along: a timer, a cue and the next move, one step at a time.

Lying: breathe and wake up your legs (about 7 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoOn your back, knees bent. In for about 4, out for about 6, no holds; take smaller breaths if you feel light-headedEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Ankle circles10 pumps, then 5 circles each way
    Beginner · Calves, Shins · 3D demoPoint and pull your toes: your calf muscles help pump blood back upHarder: Ankle CARs (controlled articular rotations)
  3. Supine heel slide8 each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoSlide the heel away and backHarder: Hip windshield wipers
  4. Glute bridge8 to 10, holding each up to 10 s
    Beginner · Glutes, Hamstrings, Abs · 3D demoBridge pose: squeeze your buttocks and lift slowly. Count out loud so you keep breathingEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  5. Straight-leg raise8 to 10 each leg
    Beginner · Quads, Hip flexors, Abs · 3D demoTighten your thigh, lift to the height of the other knee, lower slowlyEasier: Quad set (static quads)Harder: Leg extension
  6. Lying adductor ball squeeze8 to 10, holding each 5 s
    Beginner · Adductors, Abs · 3D demoA pillow or soft ball between your thighs; squeeze while you count out loudHarder: Copenhagen plank

Lying stretches (about 4 minutes)

  1. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind the thighHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoA cushion under the top knee keeps the twist gentleHarder: Seated twist, bottom leg straight
  3. Happy baby pose (Ananda Balasana)30 s
    Beginner · Adductors, Glutes, Back · 3D demoHold the backs of your thighs and rock gentlyEasier: Double knee-to-chest stretchHarder: Lizard pose (Utthan Pristhasana)

On your side (about 4 minutes)

  1. Side-lying leg raise8 to 10 each side
    Beginner · Hip abductors, Glutes · 3D demoTop leg in line with your body or slightly behind itEasier: Lateral band walkHarder: Lateral band walk, band at the feet
  2. Clamshell8 to 10 each side
    Beginner · Hip abductors, Glutes · 3D demoAnkles together, hips stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk

All fours, then sitting on the floor (about 4 minutes)

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoHead level with your back, so your head and heart stay at about the same heightHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoSitting cross-legged or on a cushion; arms to shoulder height only, then downHarder: Slow breathing (6 breaths a minute)
  3. Thoracic rotation5 each side, 5 s holds
    Beginner · 3D demoSitting, arms crossed, turning slowlyEasier: Side-lying open bookHarder: World's greatest stretch

Rest with your legs raised (about 4 minutes)

  1. Legs up the wall (Viparita Karani)2 to 3 min
    Beginner · Hamstrings, Calves · 3D demoOr lie with your calves on a chair seat or cushionsHarder: Plow pose (Halasana)

One slow stand (about 1 minute)

  1. Sit to stand from a chair1 slow stand, then pause
    Beginner · Quads, Glutes, Hamstrings · 3D demoRoll to your side, push up to sitting and sit for a minute. Move to a chair, squeeze your thighs and buttocks, and stand slowly with a hand on a counter. If you feel light-headed, sit or lie down againEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat

Tips

  • Before you start, drink two glasses of water and wait an hour after a meal, as PoTS UK suggests; keep the room cool, and wear your compression if you use it.
  • "If you feel faint, stop, lie down and raise your legs. Use the counter-manoeuvres if you can't lie down." If you faint while exercising, call 999 (911 in the US).
  • "If exercise is followed by a crash a day or more later that's out of proportion to what you did, stop increasing and talk to your specialist: it may be PEM."
  • With hEDS or another hypermobility condition, keep every move in the middle of your range, and see a physiotherapist first, as CHOP advises.
  • Later, as upright exercise gets easier (CHOP adds it from about month 4 or 5), finish with the standing block of our yoga for low blood pressure class (our suggestion).
  • In pregnancy, after the first trimester, keep time flat on your back to a few minutes, as the bridge and heel slide pages say: prop your upper body up or use a side-lying version.
  • Legs up the wall, from its move page: "With glaucoma, ask your eye doctor first: eye pressure rises a little in this position. With high blood pressure that isn't under control, don't raise your hips."
  • "You can say no to any hands-on adjustment, and a teacher registered with Yoga Alliance must get your explicit consent each time." A teacher shouldn't move you quickly from lying to standing (our suggestion).
  • Stop and call 999 for chest pain, severe breathlessness or someone collapsing, and see our yoga for PoTS guide for the other warning signs.

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 floor yoga for pots: a 25-minute lying, side-lying and seated class with one slow stand at the end 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: Other / check instructions, A wall, A bench or box. 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 16 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.