Yoga for Risk Reduction of Metabolic Syndrome: Patient-Reported Outcomes from a Randomized Controlled Pilot Study

Table 1

Example weeks from the progressive yoga protocol.

Activity-Sanskrit name	Type	Position	Basic description
Yoga weeks 1 and 2
(1) Tadasana	Movement	Standing	Bilateral arm abduction
(2) Virabhadrasana	Movement	Standing	Forward lunge with anterior arm extension
(3) Modified Urdhva mukha svanasana	Movement	Standing	Forward hip flexion and extension while leaning on chair
(4) Utkatasana	Movement	Standing	Squat
(5) Pranayama	Breathing	Lying on back	Observe breath
(6) Eka pada apanasana	Movement	Lying on back	Flexion of hip, one leg at a time
(7) Jathara paravritti	Movement	Lying on back	With knees bent bring knees together towards the floor, alternating sides
(8) Apanasana	Movement	Lying on back	Flexion of hip, both legs at same time
(9) Jala bhavana	Meditation	Sitting	Water visualization
Yoga weeks 11 and 12
(1) Tadasana	Movement	Standing	Raise arms from sides overhead and come up onto toes
(2) Modified urdhva mukha svanasana	Movement	Standing	Back extension while leaning on chair
(3) Utkatasana	Movement	Standing	Squat
(4) Pranayama	Breathing	Lying on back	Extending exhale
(5) Jathara paravritti	Movement	Lying on back	With knees bent bring knees together towards the floor, alternating sides
(6) Eka pada apanasana	Movement	Lying on back	Flexion of hip, one leg at a time
(7) Jathara paravritti	Movement	Lying on back	Both legs together placed laterally
(8) Urdhva prasrita padasana	Movement	Lying on back	Raise arms overhead and extend both legs towards ceiling
(9) Mahamudra	Movement	Sitting in chair	With one leg bent, hip abducted, reach for foot with hands keeping back arched.
(10) Cakravakasa	Movement	Kneeling	From kneeling bent forward position, shift weight forward while making back slightly arched
(11) Pranayama - sitali	Breathing	Sitting	Extend exhale using tongue breath
(12) Jala bhavana	Meditation	Sitting	Water visualization