Utilization of 3-Month Yoga Program for Adults at High Risk for Type 2 Diabetes: A Pilot Study

Table 1

Yoga sequencing.

Warm-up (5–7 min)
Standing, seated or supine; includes all movements of the spine
Sun-salutations (10–12 min)
Full or modified, depending on the participant's needs
Standing poses (12–15 min; poses are held for 3-4 breaths)
Two-legged balances (warrior series, triangle series)
One-legged balances
Seated/kneeling poses and counter-poses (12–15 min; poses are held for 2-3 breaths)
Spinal extension
Hip-opener
Spinal rotation; Spinal flexion
Relaxation (10 min) using deep relaxation pose