Research Article
Effect of Regular Yogic Training on Growth Hormone and Dehydroepiandrosterone Sulfate as an Endocrine Marker of Aging
Table 5
Detailed yogic practice protocol for 5th week (80-minute schedule).
| Name of yogic practices | Execution time | Repetitions | Recovery time | Total time |
| Suryanamaskara | 1 min × 12 = 12 min | 12 times | 15 sec × 12 = 3 min | 15 min |
| Kriya: kapalbhati | 60 strokes @ 2 stroke/sec = 2.5 min | 5 times | 30 sec × 5 times = 2.5 min |
10 min | Uddyan and Agnisara (4 days/week) OR | 30 sec × 3 × 2 = 3 min | 3 times | 20 sec × 2 × 3 = 2 min | Jalaneti and Sutraneti 2 days/week | 4 min × 2 = 8 min | 1 times | 1 min × 2 = 2 min |
| Asana: Uttanpadasana, Pabanmuktasana, Naukasana, Matyasana, Bhujangasana, Salvasana, Naukasana (prone), Bakrasana, Usthrasana, Vajrasana, Yogmudra Pachimotthanasana, Tarasana, Trikomasana, and Katichakrasana | Holding time: 15 sec 15 × 1.5 min = 22.5 min | 2 times | 15 × 15 sec × 2 = 7.5 min | 30 min |
| Pranayana: Anulome-vilome, Shitali/Shifkari, and Bhastrika | 3 Pranayana × 4 min = 12 min | 5 times | 1 min deep breathing in between Pranayama min | 15 min |
| Meditation: A-U-M/chanting or complete Aum | Practice span: 10 min | Depend upon individual capacity | Complete relaxation during recitation | 10 min |
| Total time: 80 minutes |
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