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Yoga for prostate cancer: a 30-minute class with the pelvic floor squeeze, gentle strength and no deep folds or twists

Thirty minutes of gentle yoga for men having or recovering from prostate cancer treatment, sitting, then standing at a chair, with optional floor work and a supported rest. It opens with slow breathing and the pelvic floor squeeze and release, as one of the studied classes did, then builds the squeeze into standing strength work: you tighten just before you stand up or lift into a pose, the habit Prostate Cancer UK calls the knack. Bending is from the hips with a straight back, and there are no deep folds, twists, upside-down poses, planks or boat pose, which suits men on hormone therapy whose bones may be thinner. It goes alongside your treatment, the supervised exercise NICE recommends on hormone therapy and your daily pelvic floor exercises, never instead of them. The structure is our own and untested: no trial has tested this class.

30 minBeginner18 movesBench or box, wall, firm cushionBack · Pelvic floor · Shoulders · Abs · Calves · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Arrive, seated (about 5 minutes)

  1. 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 near the front of a firm chairEasier: Elbows backHarder: Prone Y-T-W raises
  2. Slow breathing (6 breaths a minute)3 min
    Beginner · 3D demoIn for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Squeeze and release, seated (about 4 minutes)

  1. Pelvic floor exercise (Kegel)8 slow squeezes held up to 10 s, then 8 quick squeezes
    Beginner · Pelvic floor · 3D demoSqueeze as if stopping wind and your pee; the base of your penis dips and your scrotum lifts. Keep breathing. Not while a catheter is in. This counts as one of your sets today
  2. Pelvic floor relaxation (reverse Kegel)5 slow breaths
    Beginner · Pelvic floor · 3D demoLet your pelvic floor drop and soften as you breathe in

Loosen, seated (about 4 minutes)

  1. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoSeated (the demo shows it standing); arms only as high as is comfortableHarder: Slow breathing (6 breaths a minute)
  2. Shoulder rolls10 to 15 slow circles each way, once or twice through
    Beginner · Shoulders, Back, Neck · 3D demoSlow and smoothHarder: Shoulder CARs (controlled articular rotations)
  3. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoSeated, hands on your knees (the demo shows all fours); keep the rounding small. On a tired day, finish here with 2 minutes of slow breathingHarder: Half lord of the fishes (Ardha Matsyendrasana)

Standing at a chair (about 10 minutes)

  1. Mountain pose (Tadasana)Stand for 5 to 10 slow breaths
    Beginner · Calves, Back, Abs · 3D demoLift your pelvic floor gently as you breathe out, and let it go as you breathe inHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)3 holds of 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoHands on your thighs or the chair; lift on each out-breath, and never hold your breathHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)3 to 5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoShort stance; arms lower if they tireEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Hip hinge fold5 slow folds, 3 breaths at the bottom
    Beginner · 3D demoBend from your hips with a straight back, hands on the chair; stop when your back starts to roundHarder: Seated forward fold (Paschimottanasana)
  5. 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)
  6. Sit to stand from a chair8 slow reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoSqueeze just before you stand: the habit that helps stop leaksEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  7. Wall push-up8 to 10
    Beginner · Chest, Triceps, Shoulders · 3D demoBreathe out as you push awayHarder: Push-up

On a mat or bed (optional, about 4 minutes)

  1. Pelvic tilt into bridge6 to 8 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoSqueeze on the way up, release fully at the bottom; with thinner bones, lift only part of the way. Skip it in the first weeks after surgery unless your team agreesHarder: Glute bridge
  2. Locust pose (Salabhasana)3 holds of 3 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoLift your chest and legs a little, neck longEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)

Rest (about 5 minutes)

  1. Reclining bound angle pose (Supta Baddha Konasana)2 min
    Beginner · Adductors, Chest · 3D demoCushions under your thighs and headHarder: Wide-angle seated forward fold (Upavistha Konasana)
  2. Pelvic floor relaxation (reverse Kegel)5 to 10 slow breaths
    Beginner · Pelvic floor · 3D demoFinish with your pelvic floor fully relaxed
  3. Corpse pose (Savasana)3 min
    Beginner · 3D demoA blanket for warmth and a cushion under your knees, or rest seated

Tips

  • Twice a week is a good start, alongside walking, the supervised strength and aerobic exercise NICE recommends on hormone therapy, and your daily pelvic floor exercises.
  • On a tired day, stop after the seated loosening block and finish with slow breathing. Go by how you feel on the day, not the class plan.
  • After a prostatectomy, start only once the catheter is out and your team agrees, and leave out the mat block until they say so. Heavy exercise waits at least four to six weeks.
  • If a pose brings on leaking, make it smaller or leave it out, and squeeze before you move. A pad and a toilet stop before class can help.
  • If the cancer has spread to your bones, check the positions with your team first, and get new or worse back pain checked straight away.
  • During radiotherapy, check with your team before swimming if your skin is sore, and skip hot rooms.
  • Our yoga for prostate cancer guide lists the warning signs, including suddenly not being able to pee, which needs 999 or A&E.
  • No trial has tested this class; its doses come from our gentle yoga for cancer, yoga for the pelvic floor and men's pelvic floor Pilates classes and the moves' own pages.

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 yoga for prostate cancer: a 30-minute class with the pelvic floor squeeze, gentle strength and no deep folds or twists take?

About 30 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, A wall, 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 18 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.