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

Table 4

Detailed yogic practice protocol for 4th week (70-minute schedule).

Name of yogic practices	Execution time	Repetitions	Recovery time	Total time
Suryanamaskara	1 min × 8 = 8 min	8 times	15 sec × 8 times = 2 min	10 min
Kriya: kapalbhati; Uddyan and Agnisara	80 strokes @ 1 stroke/sec = 6.40 min 30 sec × 3 × 2 = 3 min	5 times; 3 times	40 sec × 5 times = 3.20 min 20 sec × 2 × 3 = 2 min	15 min
Asana: Ardhahalasana, Ekpadapabanmuktasana, Bhujangasana, Ardhasalvasana, Yogmudra, Bakrasana, Janusirshasana, Lataral; Chakrasana, Trikonasana, Vadrasana, Matyasana, and Padmasana	Holding time: 10 sec; 12 Asana × 1.5 min = 18 min	2 times	12 × 15 sec × 2 = 6 min; 1 min complete Savasana	25 min
Pranayana: Anulome-Vilome, Shitali/Shifkari, and Bhastrika	3 Pranayana × 4 min = 12 min	5 times	1 min deep breathing in between Pranayama; 1 × 3 = 3 min	15 min
Yogic relaxation	Relaxation through Savasana			5 min
Total time: 70 minutes