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. 2022 Dec 12;9(12):793. doi: 10.3390/bioengineering9120793

Table 1.

Mano Shakti Yoga (MSY) protocol designed for training session to handle anxiety.

Headings Steps Sanskrit Name English Name Repeat Hold Time
Beginning B_1 Vajrasana Thunderbolt pose Sitting slient 3 Min.
B_2 Pada shakti Ankle stretch 10 Rounds (R,L) Last round 15 Sec.
B_3 Kati Vakra Back twisting 10 Rounds (R,L) Last round 15 Sec.
B_4 Kati chakra Side stretch 10 Rounds (R,L) Last round 15 Sec.
Sun Salutation SS_1 Samastithi Stand Straight 3 15 Sec.
SS_2 Ardha chakra Half moon pose 3 15 Sec.
SS_3 Padahastasna Hand to feet 3 15 Sec.
SS_4 Ashwachalan Horse ride pose (Rt leg Back) 3 15 Sec.
SS_5 Chaturangasana Plank pose 3 15 Sec.
SS_6 Sashtanga namaskar Eight limbs to floor 3 15 Sec.
SS_7 Bhujangasana Cobra pose 3 15 Sec.
SS_8 Parvatasana Mountain pose 3 15 Sec.
SS_9 Ashwachalana Horse riding pose (RtLeg Fwd) 3 15 Sec.
SS_10 Padahastasana Hands to feet 3 15 Sec.
SS_11 Ardhachakra Half Wheel 3 15 Sec.
SS_12 Samastithi Stand straight 3 15 Sec.
Standing K_1 Ardhakati chakrasana Half moon 1 R-L sides 30 Sec.
K_2 Vrikshasana Tree pose 1 R-L sides 30 Sec.
K_3 Ardhachakrasana Half wheel 1 20 Sec.
K_4 Padahastasana Hand to feet 1 20 Sec.
K_5 Parsavakonasana Side stretch 1 20 Sec.
K_6 Padottanasana Legs apart forward stretch 1 20 Sec.
Sitting S_1 Vakrasana Back twist 1 20 Sec.
S_2 Ustrasana Camel pose 1 20 Sec.
S_3 Pachimottanasana Back stretch 1 20 Sec.
S_4 Purvottanasana Forward stretch 1 20 Sec.
S_5 Navasana Boat pose 1 20 Sec.
Laying L_1 Stimulate & Relax Stimulation, relaxation tech 3 × 2 6 Min
L_2 Savasana Corpse pose 1 8 Min
Yogic Breathing YB1 Bhramari Humming breath 5 × 1 3 Min.
Meditation M_1 Dhyana Breath awareness 1 5 Min.
Ending E_1 Vajrasana Thunderbolt pose 1 3 Min.