Table 1.
Details of a yoga practice session
| S. no. | Yoga practice | Duration (min) | |
|---|---|---|---|
| 1 | Starting | Universal prayer | 3 |
| 2 | Warming up | Sun salutation (Surya namaskara) | 10 |
| 3 | Loosening exercises | Neck rotation | 3 |
| Knee and ankle rotation | 3 | ||
| Shoulder rotation | 3 | ||
| Butterfly pose | 1 | ||
| 4 | Standing postures | Swaying palm tree pose (Tirryaktadasana) | 3 |
| Tree pose (Vrikshasana) | 3 | ||
| Feet and hands posture (Padahastasana) | 2 | ||
| 5 | Sitting postures | Frog posture (Mandukasana) | 3 |
| Rabbit posture (Sasakasana) | 3 | ||
| Sitting lateral twisting posture (Vakrasana) | 5 | ||
| Cow face posture (Gomukhasana) | 5 | ||
| 6 | Prone postures | Crocodile posture (Makarasana) | 5 |
| Cobra posture (Bhujangasana) | 3 | ||
| Half-locust posture (Salabhasana) | 3 | ||
| 7 | Supine postures | Half-plough posture (Ardhhalasana) | 3 |
| Rotating leg pose (Padavritasana) | 6 | ||
| Leg circling pose (Dwichakrasana) | 6 | ||
| 8 | Relaxation | Supine relaxed posture (Shavasana) with breath awareness | 5 |
| 9 | Yoga breathing series (pranayamas) | Yoga bellows type breathing (Bhastrika) | 3 |
| High frequency yoga breathing (Kapalabhati) | 10 | ||
| Bahyavriti pranayama | 3 | ||
| Victorious breath (Ujjayi) | 3 | ||
| Alternative nostril yoga breathing (Anlom-vilom) | 10 | ||
| Bee breathing practice (Bhramari) | 3 | ||
| Om chanting (Udgeeth) | 3 | ||
| 10 | Relaxation | Supine relaxed posture (Shavasana) with breath awareness | 5 |
| 11 | Concluding prayer | 2 |
Total duration of the session was 120 min and the same practices have been repeated during the evening session too