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; 1×3=3 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