Table 1.
Practices1 | Duration |
---|---|
Guided relaxation with visualization and imagery | 5 min. |
Hasta āyama śvasanam (hands in and out breathing) | 1 min. |
Hastavistāra śvasanam (hands stretch breathing) | 2 min. |
Gulphavistāra śvasanam (ankles stretch breathing with wall support) | 1 min. |
Kaṭiparivartana śvsanam (side twist breathing) | 1 min. |
Guided relaxation with visualization and imagery | 5 min. |
Uttānapādāsana śvasanam (leg raise breathing) | 1 min. |
Setubandhāsana śvasanam (hip raise breathing) | 1 min. |
Pādasañcālanam (cycling in supine pose) | 1 min. |
Supta udarākarṣaṇasana śvasanam (supine abdominal stretch breathing) | 1 min. |
Vyāghrāsana śvasanam (tiger stretch breathing) | 1 min. |
Guided relaxation with visualization and imagery | 5 min. |
Gulphagūraṇam (ankle rotation) | 2 min. |
Jānuphalakākarṣaṇam (kneecap contraction) | 1 min. |
Ardhātitaliāsana (half butterfly exercise) | 3 min. |
Poornātitaliāsana (full butterfly exercise) | 1 min. |
Guided relaxation with visualization and imagery | 5 min. |
Jyotitrāṭaka (eye exercises) | 2 min. |
Nāḍīśuddhi pranayam (alternate nostrils breathing) | 2 min. |
Deep relaxation in matsyakrīḍāsana (lateral shavasana) | 10 min. |
1Except for the visualization and guided imagery, all the practices are part of the book [14].