Table 2.
Yoga practices module for knee OA.
| S. No. | Practices | Practice name (Sanskrit and English) | Duration of practice |
|---|---|---|---|
| 1. | Breathing practices | Hands in and out Breathing | 5 rounds (2 min) |
| Hands Stretch Breathing | 5 rounds (2 min) | ||
| Ankle Stretch Breathing | 5 rounds (2 min) | ||
| 2. | Loosening practices in standing | Twisting | 5 rounds (2 min) |
| Side bending | 5 rounds (2 min) on each side | ||
| 3. | Loosening practices in sitting | Knee Cap Tightening | 5 rounds (2 min) each, both legs |
| Passive Patella Movement (Up and Down, In and Out, Rotation) | 10 rounds (4 min) both legs | ||
| Knee bending | 5 rounds (2 min) each, both legs | ||
| 4. | Loosening practices in Supine | Folded Leg Lumber Stretch (Left, Right, Both) | 5 rounds (2 min) |
| Cycling | 5 rounds (2 min) both legs | ||
| Straight Leg Raising (Left, Right and Both) | 5 rounds (2 min) | ||
| 5. | Yoga Posture- Sitting | Paschimottasana (Seated forward bend Pose) | 3 rounds (3 min) |
| Bhūṇamanāsana (Earth Salutation Pose) | 3 rounds (3 min) | ||
| 6. | Yoga Posture-Prone | Bhujaṅgāsana (Cobra Pose) | 3 rounds (3 min) |
| Salabhāsana (Locust Pose) | 3 rounds (1 min) | ||
| Vipareetkarani (Inverted Pose) | 2 min | ||
| 7. | Yoga posture- Supine | Setubandhāsana (Bridge Pose) | 2 rounds (1 min) |
| Markaṭāsana (Lumbar Stretch Pose) | 2 rounds (1 min) | ||
| Savāsana (Corpse Pose) | 5 min | ||
| 8. | Relaxation Techniques | Instant Relaxation Technique | 2 min |
| Quick Relaxation Technique | 5 min | ||
| Deep Relaxation Technique | 10 min | ||
| 9. | Kriyas (Cleansing techniques) | Jalaneti (Nasal Cleansing with Water) | 30 min |
| Vamanadhouti (Internal Cleansing by Water) | 15 min | ||
| Trāṭaka (Candle Light Gazing) | 10 min | ||
| Kapālabhāti (Frontal Brain Cleansing) | 5 min | ||
| 10. | Prāṇayama (Yoga Breathing) | VibhāgīyaPrāṇayama (Sectional Breathing) | 3 rounds (3 min) |
| Nādīśuddhī (Alternate Breathing) | 9 rounds (3 min) | ||
| Brahāmarī (Humming Bee Breathing) | 9 rounds (3 min) | ||
| Bhastrikā (Bellows Breathing) | 9 rounds (3 min) | ||
| 11. | Cooling Prāṇayama | Śītali (Rolling Tongue Breathing) | 9 rounds (3 min) |
| Śitkārī (Folded Tongue Breathing) | 9 rounds (3 min) | ||
| Sadantā (Clenched Teeth Breathing) | 9 rounds (3 min) | ||
| 12. | Meditation | Nādānusandhāna (A,U,M and A-U-M Kara chanting) | 10 min |
| Om Meditation | 10 min | ||
| Cyclic Meditation | 30 min | ||
| Mind Sound Resonance Technique | 10 min |