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. 2016 Apr 29;17:224. doi: 10.1186/s13063-016-1321-5

Table 2.

Twelve-week standardized hatha yoga protocol

Yoga posture (asana) or class component Classes incorporating component by segment
Segment 1 Segment 2 Segment 3 Segment 4
Weeks 1–3 Weeks 4–6 Weeks 7–9 Weeks 10–12
Opening to Something New Listening to Your Back Engaging Your Power Bringing it Home
Breathing exercise
Knees to chest pose*
Knees together twist pose
Pelvic tilt pose*
Big toe pose*
Cat and cow pose*
Wheel pose*
Chair pose*
Shoulder openers*
Crescent moon pose*
Mountain pose*
Child's pose*
Locust pose
Sphinx pose*
Cobra pose*
Plank pose*
Side plank pose
Downward facing dog*
Triangle pose* (with and without wall)
Forward bend pose* (with and without wall)
Warrior I pose*
Warrior II pose*
Wide-leg bend pose* (with and without wall)
Side hip strengtheners
Eye of the needle pose*
Extended leg pose*
Baby dancer pose* (modified at the wall)
Bridge pose* (with and without support)
Reclining cobbler pose
Reclining chest opener pose
Legs up the wall pose
Relaxation exercise

*Pose has optional chair modifications described in teacher and participant manuals