Table 1.
List of yoga practices for stress management obtained from literature search (development phase) with content validity ratio scores and comments from the experts.
| S.N. | Yoga Practices | Ne | N/2 | CVR | Remarks/Expert suggestions | Recommendation for the long morning practice module by more than 50% of experts | Recommendation for a brief sos practice module by more than 50% of experts |
|---|---|---|---|---|---|---|---|
| A. Physical Postures and Practices | |||||||
| 1 | Tadasana stretch and side bending | 10 | 5 | 1 | Retained | Yes | Yes |
| 2 | Hands in and out breathing | 10 | 5 | 1 | Retained | Yes | No |
| 3 | Forward and Backward Bending (Ardha-chakrasana, Padahastasana) | 10 | 5 | 1 | Retained with addition of Humming during forward bend | Yes | Yes |
| 4 | Vrikshasana (Tree pose) | 4 | 5 | −0.2 | Deleted due to probable difficulty in balancing and not recommended on tele-mode | No | No |
| 5 | Surya Namaskara (Sun Salutations; 10 steps each round): 4 cycles slow, 4 cycles fast | 4 | 5 | −0.2 | Deleted due to difficulty in implementing the same through tele-mode and potential risk of fall and contraindications in back pain and heart disease. | No | No |
| 6 | Instant relaxation technique (quick tightening and relaxation of body parts with breath synchrony) | 4 | 5 | −0.2 | Deleted for long practice module but retained for brief SoS practice module as advised by experts | No | Yes |
| B. Breathing Practices (Pranayama) | |||||||
| 7 | Vibhagiya Pranayama (Sectional Breathing: Breath in: hold: breath out = 4:16:8) in chin mudra, chinamaya mudra and adi mudra | 8 | 5 | 0.6 | Retained | Yes | No |
| 8 | Ujjayi Breathing (Victorious breath) | 2 | 5 | −0.6 | Deleted, difficulty in teaching online | No | No |
| 9 | Kapalbhati (Skull shining breath) | 9 | 5 | 0.8 | Retained with reduced strokes (30 strokes per cycle for 1 cycle followed by bahya kumbhaka) | Yes | No |
| 10 | Bhahya Kumbhaka (external retention of the breath) | 9 | 5 | 0.8 | Retained | Yes | Yes |
| 11 | Bhastrika (Bellows breathing; 3 cycles 30 each) | 8 | 5 | 0.6 | Retained with reduced intensity (30 per stroke for 1 cycle) | Yes | No |
| 12 | Nadi shuddhi (Alternate Nostril Breathing) | 10 | 5 | 1 | Retained | Yes | Yes |
| 13 | Sitali Pranayama (Cooling breath) | 2 | 5 | −0.6 | Deleted, not recommended, may aggravate vata | No | No |
| 14 | Chandra Anuloma Viloma (Left nostril breathing) Pranayama | 4 | 5 | −0.2 | Deleted, not recommended for low mood symptoms | No | No |
| 15 | Bhramari (Humming breath) | 8 | 5 | 0.8 | Retained, As an alternative to Om chants | Yes (as part of Nadasnusandhana) | Yes |
| C. Meditative/Relaxation Practices (Dhyana) | |||||||
| 16 | Deep abdominal breathing in shavasana (I:E = 1:2) | 8 | 5 | 0.6 | Retained | Yes | No |
| 17 | Nadasandhana (A, U, M chants) and OM chanting | 10 | 5 | 1 | Retained; recommended to chant only humming sound ‘mmm’ if subject is unwilling to chant Om, recommended to chant Om intermittently after each practice | Yes | Yes |
| 18 | Guided yogic relaxation (modified yoga nidra) in Shavasansa (corpse pose), with positive affirmation—slow part-by-part relaxation of body parts with imagery from toes to head, with chanting, positive affirmation: “I am not the body, I am not the mind.” This was followed by gradual expansion of the non-judgmental awareness. | 10 | 5 | 1 | Retained | Yes | Yes (brief version) |
| 19 | Discussions on Yoga Philosophy (once a week for 10 min): Pancha kosha model, understanding stress through yoga perspective and coping of stress through yoga practice and philosophy, happy analysis (ananda mimamsa) and inquiry into the nature of the “self” (aatma parikasha), choosing the most suited stream of yoga (jnana, karma, kriya, or bhakti) and channelizing energy in that direction. | 10 | 5 | 1 | Retained | Yes | No |