Table 2.
Detailed yogic practice protocol for 2nd week (50 minute-schedule).
| Name of yogic practices | Execution time | Repetitions | Recovery time | Total time |
|---|---|---|---|---|
| Suryanamaskar (3 days/week) OR |
1.25 × 6 = 7.5 min | 6 times | 25 sec × 6 = 2.5 min | 10 min |
| Shitilikarana Practices, Tadasana Practices (3 days/week) |
2.84 × 3 = 8.25 min | 3 times | 35 sec × 3 = 1.75 min | |
|
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| Kriya: Kapalbhati | 45 strokes @ 1 stroke/sec = 3.75 min | 5 times | 15 sec rest in between each round = 1.25 min | 5 min |
|
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| Asana: Ardhahalasana, Ekpadapabanmuktasana, Bhujangasana, Ardhasalvasana, Yogmudra, Bakrasana, Janusirshasana, Lataral Chakrasana, Trikonasana, and Vadrasana | Holding time: 10 sec 10 Asana × 2 min = 20 min |
1 times | 30 sec rest in between Asana 10 × 30 sec = 5 min |
25 min |
|
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| Pranayama: hand in and out breathing, hand stretching breathing, and ankle stretching breathing | 3 Pranayama × 2.5 min = 7.5 min | 5 times/Pranayama | 50 sec rest in between Pranayama, 50 sec × 3 = 2.5 min |
10 min |
|
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| Total time: 50 minutes | ||||