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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