Research Article
Effect of Regular Yogic Training on Growth Hormone and Dehydroepiandrosterone Sulfate as an Endocrine Marker of Aging
Table 6
Detailed yogic practice protocol for 6th and 7th week (90-minute schedule).
| | Name of yogic practices | Execution time | Repetitions | Recovery time | Total time |
| | Suryanamaskar | 40 sec × 12 = 8 min | 12 times | 10 sec × 12 = 2 min | 10 min |
| | Kriya: Kapalbhati | 80 strokes @ 2 stroke/sec = 4 min | 6 times | 60 sec × 6 times = 6 min |
15 min | Uddyan and Agnisara
(3 days/week) | 30 sec × 3 × 2 = 3 min | 3 times | 20 sec × 2 × 3 = 2 min | Jalaneti and Sutraneti
(2 days/week) | 5 min × 2 = 10 min | 1 times | 2.5 min × 2 = 5 min | Vaman Dauti
(1 day/week) | 10 min | 1 times | 5 min |
| | Asana: Uttanpadasana, Pabanmuktasana, Naukasana, Matyasana, Bhujangasana, Salvasana, Naukasana (prone), Bakrasana, Usthrasana, Vajrasana, and Yogmudra | Holding time: 20 sec |
2 times |
10 sec × 15 × 2 = 5 min |
35 min | | Pachimotthanasana, Tarasana, Trikomasana, and Katichakrasana | min = 30 min |
| Pranayana:
Anulome-violme, Shitali/Shitkari, Bhastrika, and Ujjai | 4 Pranayama × 4 min = 16 min | 5 times | 1 min deep breathing in between Pranayama
1 min × 4 = 4 min | 20 min |
| Meditation:
A-U-M or complete “AUM” chanting | Practice span: 10 min | Depend upon individual capacity | Complete relaxation during recitation | 10 min |
| | Total time: 90 minutes |
|
|
