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Table 1 Yoga session weeks 1–8 including on DVD

From: Yoga management of breast cancer-related lymphoedema: a randomised controlled pilot-trial

Practice and time allocated Sanskrit
Settling and Breathing 10 minutes (DVD 10 minutes)
Settling with awareness* Kaya Sthairyam [1]
Mindfulness (inner silence)* Antar Mouna level one [2]
Abdominal, thoracic, clavicular breath* Pranayama [3]
Full yoga breath* Pranayama [3]
Postures 35 minutes (DVD 25 minutes)[3]
1a Neck turns* Greeva Sanchalana
1b Add outward rotation of opposite arm* Utthanpadasana-variation
3 Knee hugs-leg lock pose* Supta Pawanmuktasana
4 Shoulder circles* Shandha Chakra
5 Bent arm opening, chest towards knees* Naukasana-variation combined with Namaskarasana-variation of arms
6 Lying Archer* Akarna Dhanurasana-variation
7 Lying rotation* Supta Udarakarshanasana-variation
8 Arm/leg stretch* Supta Pawanmuktasana
9 Sitting rowing* Nauka Sanchalanasana
10 Standing archer* Akarna Dhanurasana
11 Modified rope climbing* Rajju Karshanasana-variation
12 Modified arm raise, knee bend* Tadasana-variation
13 Modified side bend* Trikonasana-variation
14 Standing rotation* Kati Chakrasana
15 Standing Cat* Marjari-asana_variation
16 Modified one legged prayer balance* Eka Pada Pranamasana
17 Sitting neck turns* Greeva Sanchalana
Mindfulness, Pranayama, Meditation 10 minutes
Settling with awareness and stillness Kaya Sthairyam
*Mindfulness practice (inner silence) Antar Mouna level one Weeks 1-4
  Antar Mouna level one Weeks 5-8
Alternate nostril breathing Nadi Shodan [3]
*Visualisation One-pointed focus-lymph system Dharana [2]
Meditation One-pointed focus candle Tratak [3] Weeks 7 and 8
Relaxation-meditation 20 minutes (DVD 10 minutes)
*Deep relaxation Yoga Nidra [4]
Discussion yoga themes 10 minutes
  1. *Practice in DVD.
  2. Full description of each practice:
  3. 1. Saraswati, N., Dharana Darshan-Yogic, Tantric and Upanishadic Practices of Concentratrionand Visualization. 2003. Yoga Publications Trust, Munger, Bihar, India. 439.
  4. 2. Saraswati, S. Meditations from the Tantras. 2001. Yoga Publications Trust, Munger, Bihar, India. 367.
  5. 3. Saraswati, S. Asana, Pranayama, Mudra, Bandha. 1996, Munger, India: Bihar School of Yoga. 543.
  6. 4. Saraswati, S. Yoga Nidra. 6th ed. 2006, Munger, India: Bihar School of Yoga. 261.