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

Table 8

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

Name of yogic practices	Execution time	Repetitions	Recovery time	Total time
Suryanamaskar	25 sec × 15 = 6.25 min	15 times	15 sec × 15 = 3.75 min	10 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	30 sec × 3 × 2 = 3 min	3 times	20 sec × 2 × 3 = 2 min
Asana: Uttanpadasana, Pabanmuktasana, Sarbangasana, Halasana, Matyasana, Salvasana, Dhanurasana (modified), Bakrasana, Usthrasana, Suptavajrasana (modified), Yogmudra Pachimotthanasana, Tarasana, Trikomasana, and Katichakrasana	Holding time: 25 sec			35 min
	15 × 2 min = 30 min	2 times	10 sec × 15 × 2 = 5 min
Pranayana: Anulome-violme, Shitali/Shitkari, Bhastrika, Ujjai, and Bharamari	5 Pranayama × 4 min = 20 min	5 times	1 min deep breathing in between Pranayama; 1 min × 5 = 5 min	25 min
Meditation: Yog Nidra	Practice span: 25 min	—	Complete relaxation during the practice	25 min
Total time: 105 minutes