Research Article
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 |
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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 |
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