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