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

Table 9

Detailed yogic practice protocol for 8th to 12th weeks (105-minute schedule, 1.45 hrs) combination-3 (2 days/week, Wednesday and Saturday).

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	15 Min
Kriya: Kapalbhati	80 strokes @ 2 stroke/sec = 4 min	6 times	60 sec × 6 times = 6 min	10 + 5 = 15 min
Uddyan and Agnisara	30 sec × 3 × 2 = 3 min	3 times	20 sec × 2 × 3 = 2 min
Asana: Uttanpadasana, Pabanmuktasana, Viparitkaranisana, Halasana, Matyasana, Salvasana, Dhanurasana (modified), Bakrasana, Usthrasana, Suptavajrasana (modified), Yogmudra Pachimotthanasana, Tarasana, Trikomasana, and Katichakrasana	Holding time: 20 sec			45 min
	15 × 2.5 min = 37.5 min	3 times	10 sec × 15 × 3 = 7.5 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: A-U-M or complete “AUM” chanting	Practice span: 5 min	Depend upon individual capacity	Complete relaxation during recitation	5 min
Total time: 105 minutes