Strength loss is one of the most common — and least talked about — side effects of cancer treatment. Chemotherapy, radiation, surgery, and prolonged periods of reduced activity all take a toll on muscles, bones, and the immune system. And yet, rebuilding that strength is one of the most powerful things a cancer survivor can do to support recovery, reduce the risk of recurrence, and regain confidence in their body.
This free 22-minute class with yoga4cancer certified teacher Lori Farmer shows you exactly how.
Why strength matters so much for cancer survivors
Cancer treatment doesn’t just affect tumors. It affects bone density, muscle mass, energy levels, and immune function — all simultaneously. Many survivors finish treatment feeling physically depleted in ways they didn’t fully anticipate.
The good news is that the body responds to movement. Bone tissue strengthens in response to weight-bearing activity. Muscles rebuild with consistent, appropriate use. And the immune system — so critical for long-term survivorship — gets a meaningful boost from regular, gentle exercise.
What Lori demonstrates in this class is that you don’t need a gym, heavy weights, or high intensity to make real progress. You need the right kind of movement, applied with knowledge and intention.
What’s in the Oncology Yoga Class
Using just four yoga blocks and a wall or chair for support, Lori moves through a carefully sequenced 22-minute practice designed to build strength safely and effectively for cancer patients and survivors.
The class begins standing — with breath awareness and diaphragmatic breathing to focus the mind and activate the body’s natural stress-reduction response. From there, Lori works through a series of poses and movements that are each chosen for a specific reason:
- Standing arm movements and palm rotations warm up the upper body while stimulating lymphatic flow — helping the body clear waste and support immune function with every movement.
- A modified vinyasa sequence — moving the spine in five directions through gentle forward folds, backbends, twists, and side bends — builds functional spinal strength while keeping the body accessible for all levels.
- A block tower progression adapts the classic half sun salutation to meet students wherever their flexibility and strength currently are. Lori reminds participants throughout: “We’re building stronger muscles and using our body weight to strengthen bones.”
- Warrior II challenges multiple muscle groups simultaneously — legs, core, back, and arms — while Lori cues participants to feel the strength accumulating in real time.
- Warrior III with dynamic knee bends takes bone-building further. As Lori explains, active resistance against gravity improves bone health — and holding the position for about 30 seconds is where that building happens. She makes it accessible with blocks, a chair, or a countertop.
- A block balance sequence finishes the standing work with a single-leg balance that builds bone in the standing leg through sustained weight-bearing — adapted for any level of stability.
- A supported inversion using a block under the sacrum closes the active portion of class. This gentle position promotes lymphatic flow, reduces swelling, and helps the body process the work it has just done.
- The class ends in Sunset Pose — a final resting posture to allow the nervous system to settle and the body to integrate.
Why this is Oncology y\Yoga — not just yoga
Every choice in this class is intentional. The blocks aren’t just props for accessibility — they’re tools for bringing the floor to wherever a student’s body currently is, without forcing range of motion. The dynamic movements aren’t simply exercise — they’re calibrated to stimulate lymphatic drainage and support immune function. The balance work isn’t about achieving a pose — it’s about applying the precise stimulus the bones need to respond and strengthen.
This is what the difference between general yoga and oncology yoga looks like in practice: the same poses, held to a completely different standard of knowledge and intentionality.
A note on safety: Always consult your healthcare team before beginning or resuming a yoga practice during or after cancer treatment. This class is designed to be gentle and accessible, but individual needs vary. Listen to your body and work within your current range — that’s what Lori would tell you too.