Effect of Regular Yogic Training on Growth Hormone and Dehydroepiandrosterone Sulfate as an Endocrine Marker of Aging

Table 1

Detailed yogic practice protocol for 1st week (45 minute-schedule).

Name of yogic practices	Execution time/intensity	Repetitions/frequency	Recovery time/density	Total time/volume
Suryanamaskar (12 counts): (1) Pranamasana, (2) Hasta Uttanasana, (3) Padahastasana, (4) Aswa Sanchalanasana, (5) Parvatasana, (6) Ashtanga Namaskar, (7) Bhujangasana, (8) Kurmasana, (9) Tulasana, (10) Aswa Sanchalanasana, (11) Padahastasana, and (12) Hasta Uttanasana; (3 days/week); OR	1.5×5=7.5 min	5 times	30 sec × 5 = 2.5 min	10 min
Shitilikarana Practices, and Tadasana Practices; (3 days/week)	4×2=8 min	2 times	1×2=2 min
Kriya: Kapalbhati	30 strokes; @ 1 stroke/sec = 2.5 min	5 times	30 sec rest in between each round = 2.5 min	5 min
Asana: Ardhahalasana, Ekpadapabanmuktasana, Bhujangasana, Ardhasalvasana, Yogmudra, Bakrasana, Janusirshasana, Ardhakati Chakrasana, Trikonasana, and Vadrasana	Holding time: 5 sec; 10 Asana × 1.5 min = 15 min	1 times	30 sec rest in between asana 10×30 sec = 5 min	20 min
Pranayama: Sectional Breathing; (abdominal and thoracic), deep breathing	3 Pranayama × 2.5 min = 7.5 min	5 times/pranayama	50 sec rest in between Pranayama,; 50 sec × 3 = 2.5 min	10 min
Total time: 45 minutes