Evidence-Based Complementary and Alternative Medicine / 2011 / Article / Tab 1

Original Article

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

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