Table 1 Yoga session weeks 1–8 including on DVD

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