Table 1 Yoga module for the study participants
Sn | Practices | Rounds | Duration |
|---|---|---|---|
1. | Starting with Omkar (Om recitation) | 3 | 1 min |
2. | Loosening exercise with synchronization of breathing in sitting position a) Toe bending b) Ankle bending c) Knee bending d) Half butterfly e) Finger bending f) Wrist bending g) Elbow bending h) Shoulder rotation i) Neck bending up and down | 1 for each | 5 min |
3. | Ardhakatichakrasan (Lateral Arc Pose) | 2 min | |
4. | Vakrasana (Twist Pose) | 2 min | |
5. | Yogic abdominal awareness, breathing and feeling in Shavasana | 3 min | |
6. | Chandravedi Pranayam (Left nostril breathing) | 9 rounds | 2 min |
7. | Sheetali Pranayam (Cooling breathing) | 9 rounds | 2 min |
8. | Nadi Suddhi Pranayama (Alternate Nostril breathing) | 9 rounds | 2 min |
9. | Bhramari (Humming bee breathing) | 9 rounds | 2 min |
10. | Yoga nidra (Yogic sleep) | 9 min | |
Total Time | 30 min |