Research Article
Effect of Regular Yogic Training on Growth Hormone and Dehydroepiandrosterone Sulfate as an Endocrine Marker of Aging
Table 2
Detailed yogic practice protocol for 2nd week (50 minute-schedule).
| Name of yogic practices | Execution time | Repetitions | Recovery time | Total time |
| Suryanamaskar (3 days/week) OR | min | 6 times | 25 sec × 6 = 2.5 min |
10 min | Shitilikarana Practices, Tadasana Practices (3 days/week) | 2.84 × 3 = 8.25 min | 3 times | 35 sec × 3 = 1.75 min |
| Kriya: Kapalbhati | 45 strokes @ 1 stroke/sec = 3.75 min | 5 times | 15 sec rest in between each round = 1.25 min | 5 min |
| Asana: Ardhahalasana, Ekpadapabanmuktasana, Bhujangasana, Ardhasalvasana, Yogmudra, Bakrasana, Janusirshasana, Lataral Chakrasana, Trikonasana, and Vadrasana | Holding time: 10 sec 10 Asana × 2 min = 20 min | 1 times | 30 sec rest in between Asana sec = 5 min | 25 min |
| Pranayama: hand in and out breathing, hand stretching breathing, and ankle stretching 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: 50 minutes |
|
|