Table 2.
The schedule of yoga intervention.
| S. no. | Type of yoga techniques practiced | Duration | |
|---|---|---|---|
| 1 | Sukshma vyayama and Asanas | Sukshma vyayama: Simple warm up shoulder exercises | 1 min |
| Tadasana: The subject stands on the toe with both the hands hooked and outstretched above the head (Fig. 2) | 30 s | ||
| Utkatasana: The subject extends both the forelimbs forward parallel to the ground keeping the trunk, neck and head straight, and comfortably bends down at the knee joint (Fig. 3) | 30 s | ||
| Virabhadrasana: The subject stands straight with both the legs placed widely apart in front and back and keeps the upper limbs stretched vertically upward above the head, and then bends down comfortably at knee joint (Fig. 4) | 30 s | ||
| Trikonasana (Modified): From standing posture, the subject assumes the shape of a triangle (trikona) by bending the trunk to one side keeping one hand straight upward (and looks upward) and supports the body by resting the other hand on the bent-thigh (Fig. 5) | 30 s | ||
| Titilasana (The subject sits comfortably by apposing the sole of both the feet, and keeps both the hands straight in padmasana mudra. Keeps the trunk of the body, head and neck straight) (Fig. 6) | 30 s | ||
| Vakrasana: The subject sits comfortably with one leg straight and other leg bent at knee and twists the body to the side, supports the body with one hand placed on the floor and the other hand kept on the bent-thigh (Fig. 7) | 30 s | ||
| Marjariasana: The subject assumes the posture of a cat (marjari) by kneeling down and resting the body with the help of stretched forelimb rested on the ground. Trunk, head and neck kept parallel to the ground (Fig. 8) | 30 s | ||
| Uthita Padasana (modified): In the lying supine posture with both the hands kept on the side of the body, the subject lifts the leg gently above the ground and places the leg on a chair or stool (Fig. 9) | 30 s | ||
| Sukhasana: The subject sits comfortably on the side of the bed or on a chair keeping the forelimbs on the thigh and trunk of the body straight (Fig. 10) | 30 s | ||
| 2 | Slow Pranayamas | Anulom-Vilom or Nadisodhana pranayama (also called alternate-nostril breathing). This is a slow and deep breathing performed through alternate nostril. The subject breathes in left nostril while the right nostril is closed, and then breathes through right nostril with the left nostril closed. Thus, breathing is repeated in alternate nostrils (Fig. 11) | 5 min |
| Chandranadi or left-nostril pranayama (Left nostril breathing): The subject performs slow and deep breathing through left nostril with right nostril closed (Fig. 12) | 5 min | ||
| Bhramari or humming-bee pranayama: The subject takes deep inspiration followed by slow and prolonged expiration. During expiration, humming sound is produced with external meatus of both ears plugged by index fingers, and mouth kept closed (Fig. 13) | 5 min | ||
| Sheetali or cooling pranayama: The subject takes deep inhalation through mouth with tongue folded into a groove that allows cool air to enter, and then slowly exhales through the nostrils with mouth closed (Fig. 14) | 5 min | ||
| 3 | Shavasana (modified) | Relaxing the body after lying comfortably in lateral posture (Fig. 15) | 5 min |
| Total duration | 30 min | ||