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Table 1 Details of a yoga practice session

From: Changes in vigilance, self rated sleep and state anxiety in military personnel in India following yoga

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

  1. Total duration of the session was 120 min and the same practices have been repeated during the evening session too