Table 1 Details of a yoga practice session

1

Meditation

On sanskrit syllable, OM

2

Warming up

Sun salutation (Surya namaskara)

3

Loosening exercises

i. Neck rotation

ii. Knee and ankle rotation

iii. Shoulder rotation

iv. Butterfly pose

4

Postures (Asanas)

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)

6

Yoga breathing series (pranayamas)

Yoga bellows type breathing (Bhastrika)

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

8

Meditation and concluding prayer