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Table 1 Yoga class material and asana sequencing

From: A yoga intervention for type 2 diabetes risk reduction: a pilot randomized controlled trial

1.

Didactics—10 minutes

Diabetes causes, complications and lifestyle factors

Principles, philosophy, and practices related to a yoga based lifestyle program

Stress response

Maladaptive behavior and behavior change

Emotion and coping

2.

Pranayama (Breathing exercises)—6 minutes

Hands stretch breathing

Ankle stretch breathing

Tiger breathing

Rabbit breathing

3.

Loosening exercises (any 3)—10 minutes

Jogging

Forward, backward, side bending

Twisting

Pavanamuktasana kriya (Supine knees to chest)

Surya namaskara (3 sun salutations)

4.

Standing asana (any 3)—8 minutes

Padahasthasana (Foot hand)

Ardhachakrasana (Half moon)

Trikonasana (Triangle)

Parshvakonasana (Side angle)

Ardhakati chakrasana (Half wheel)

Vrikshasana (Tree)

6.

Supine asana—8 minutes

Sarvangasana (Shoulder stand)

Halasana (Plough)

Matsyasana (Fish)

Pavanamuktasana (Supine knee chest position)

Naukasana (Boat)

7.

Prone asana—8 minutes

Bhujangasana I, II , III (Cobra)

Shalabhasana – alternate legs, both (Locust)

Dhanurasana (Bow)

Navasana (Boat)

8.

Sitting asana—8 minutes

Paschimottanasana (Seated forward bend)

Vakrasana/ardhamatsyendrasana (Half twist)

Ustrasana (Camel)

Sashankasana (Rabbit)

9.

Relaxation Shavasana (Corpse) with guided scan—6 minutes

10

Chanting ‘OM’ monosyllables, primordial sounds in Indian philosophy