TABLE 5.
Yoga class plan of the 10 yoga sessions in general (1.5 h each).
| Group/Type of asanas | Specific asana(s) |
| Crossed leg seated position | Sukhasana – inward focus, breath awareness (always) |
| Warming up exercises (Pawanamuktasana series) | movements of the joints: neck, wrist, elbow, shoulder, hip, knee, ankle – e.g., Baddha Konasana (5–7 short exercises) |
| Marjari asana | cat-cow pose and its variations (always) |
| Sunsalutation | 12 steps: |
| 1. Pranamasana | |
| 2. Urdva Hastasana | |
| 3. Uttanasana | |
| 4. Ashwa Sanchalanasana | |
| 5. Kumbhakasana | |
| 6. Asthanga Namaskara | |
| 7. Bhujangasana | |
| 8. Parvatasana | |
| 9. Ashwa Sanchalanasana | |
| 10. Uttanasana | |
| 11. Urdva Hastasana | |
| 12. Pranamasana | |
| Hands and arms down, repetition with the other side. | |
| (1 round from class 3; 2 rounds from class 6) | |
| Urdhva Mukha Svanasana, Adho Mukha Svanasana | (from class 2) |
| Standing poses | Tadasana, Uttkatasana, Uttanasana, Virabhadrasana 1., Parsvottanasana, Virabhadrasana 2., Parsvakonasana, Trikonasana, Parivritta Trikonasana, Prasaritta Padottanasana (3–6 of these poses) |
| Balancing postures | Vriksasana, Garudasana, Hasta Padangustanasa beginner version, Ardha Chandrasana, Vhirabadrasana 3., Natarajasana (1–2 of these poses) |
| Inversions (only occasionally) | Shasnakasna (class 4), Ardha Sirsasana (classes 7, 8) Sirsasana (classes 9, 10) |
| Prones poses | Ardha Shalabasana, Shalabasana variations, Bhujangasana, Saral Bhujangasana, Kapotasana, Dhanurasana (1–2 of these poses) |
| Forward bends and spine stretches | Balasana, Paschimottanasana, Janu Sirsasana, Upavista Konasana, Arda Matsyendrasana, Gomukasana (1–2 of these poses) |
| Supine poses | abdominal poses: Navasana and variations, Purvottanasana, Setu Bhandasana, Ustrsasana, Pawanamuktasana, Supta Hasta Pandagustasana, Chakrasana (1–2 of these poses) |
| Inversions | Sarvangasana, Halasana, Matsyasana (1–3 of these poses) |
| Ending pose | Spinal twist and/or Ananda Balasana (always) |
| Savasana | Relaxation for 8–10 min (always) |
Yoga classes always followed the same sequence regarding the groups of asanas, however, sessions varied across which specific asana was/asanas were included from the particular group. Sessions were always completely the same for the two different yoga groups.