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

Table 7

Detailed yogic practice protocol for 8th to 12th weeks (105-minute schedule, 1.45 hrs) combination-1 (2 days/week, Monday and Friday).

Name of yogic practices	Execution; time	Repetitions	Recovery time	Total time
Kriya: Jalaneti, Sutraneti, and Vamandhauti	6+6+10=25 min	One	3 × 1 min = 3 min	25+5=30 min
Kapalbhati	60 strocks @ 2 strokc/sec = 2.5 min	5 Times	30 sec × 5 times = 2.5 min
Suryanamaskar	25 sec × 15 = 6.25 min	15 Times	15 sec × 15 = 3.75 min	10 Min
Asana: Uttanpadasana, Pabanmuktasana, Sarbangasana, Halasana, Matyasana, Salvasana, Dhanurasana (modified), Bakrasana, Usthrasana, Suptavajrasana (modified), Yogmudra Pachimotthanasana, Tarasana, Trikomasana, and Katichakrasana	Holding time: 25 sec; 15 × 2 min = 30 min	2 times	10 sec × 15 × 2 = 5 min	35 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: 105 minutes