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Table 1 Details of a yoga practice session

From: The impact of yoga on teachers’ self-rated emotions

No. Type of the practice Name of the practice Duration (min)
1 Meditation On sanskrit syllable, OM 10
2 Warming up Sun salutation (Surya namaskara) 10
3 Loosening exercises i. Neck rotation 20
ii. Knee and ankle rotation
iii. Shoulder rotation
iv. Butterfly pose
4 Postures (Asanas) 30
4.1 Standing postures Swaying palm tree pose (Tirryaktadasana)
Angle pose (Konasana, both sides)
Feet and hands pose (Padahastasana)
4.2 Sitting postures Frog pose (Mandukasana)
Rabbit pose (Sasakasana)
Sitting lateral twisting pose (Vakrasana, both sides)
Cow face pose (Gomukhasana, both sides)
Mill churning pose (Chakkiasana)
4.3 Prone postures Crocodile pose (Makarasana)
Cobra pose (Bhujangasana)
Half-locust pose (Salabhasana)
4.4 Supine postures Half-plough pose (Ardhhalasana)
Rotating leg pose (Padavritasana, both sides)
Leg circling pose (Dwichakrasana, both sides)
5 Relaxation Supine relaxed pose (Shavasana) 10
6 Yoga breathing series (pranayamas) Yoga bellows type breathing (Bhastrika) 20
High frequency yoga breathing (Kapalabhati, 1.0 Hz)
Alternate nostril yoga breathing (Anulom-vilom)
Bee breathing practice (Bhramari)
Victorious breath (Ujjayi)
Om chanting (Udgeeth)
7 Relaxation Supine relaxed pose (Shavasana) with breath awareness 10
8 Meditation and concluding prayer   10
  1. Total duration of the session was 120 min and the same session was repeated in the evening