Table A1.

Details of the Tele-yoga Program for Stress Management^a.

S.N.	Name of the Practice (Sanskrit)	Name of the practice (English)	Number of Rounds	Duration (Minutes)	Precautions
1	Shvasa Kriya-1	Hands in and out Breathing	10	2
2	Shvasa Kriya-2	Hand stretch Breathing	5 rounds each at 90°, 135° and 180°	3	Those with cardiac disorders should not raise the hands above the head.
3	Kati-chakrasana	Spinal Twisting	10	2
4	Ardha-chakrasana Padhastasana Shvasa	Forward and Backward Bending	10	3	Eyes should be kept open. Elderly above 50 years of age should use wall support.
5	Vibhagiya Pranayama (Chin mudra, Chinmaya mudra, Adi mudra)	Sectional Breathing	5 rounds each in three mudras (breathing ratio 6:4:8:4)	9
6	Kapalabhati Kriya	Skull-shining Breath	30 rounds, 2 cycles (rest for 30 s in between)	3	To be avoided during menstruation and 2nd and 3rd trimester of pregnancy. To be avoided by those suffering from epilepsy or hernia or those who have undergone abdominal/reproductive organ surgery in the past 6 months.
7	Bhastrika	Bellows Breathing	20 rounds, 3 cycles (rest for 30 s in between)	5	To be avoided by those with cardiac disorders, uncontrolled hypertension and epilepsy. Those with neck pain/cervical spondylosis should perform without raising the hands.
8	Ujjayi	Victorious Breath	9	2
9	Nadi-shuddhi Pranayama	Alternate Nostril Breathing	6	5
10	Nadanusandhana	Mantra Chanting (A, U, M)	5 rounds each with A, U, M and AUM together respectively. Feeling vibrations with hand kept on chest, throat and head respectively.	5	Those with migraine/chronic headaches should chant very gently.
	Total			40 minutes

2) Program requires empty stomach condition, 2 h after snacks and 4 h after full meal.

3) All practices should be done with mindfulness synchronising the body and breath.

^aNote: 1) Tele-yoga program should be performed under the supervision of a certified Yoga teacher.