Performance Enhancing Diets and the PRISE Protocol to Optimize Athletic Performance

Table 3

Stretching exercise (S).

Circle the exercises performed from each category		Breaths/time
Sun salutations	(1) Mountain pose (Tadasana)
	(2) Standing forward bend (Uttanasana)
	(3) Plank pose (Phalakasana)
	(4) Four-limbed staff pose (Chaturanga  Dandasana)
	(5) Cobra pose (Bhujangasana)
	(6) Upward facing dog pose (Urdhva  Mukha  Svanasana)
	(7) Downward facing dog pose (Adho  Mukha  Svanasana)
	(8) Child’s pose/rest pose (Balasana)
Standing poses	(1) Neck stretching
	(2) Side bending
	(3) Lunge pose (Anjaneyasana)
	(4) Warrior I pose (Virabhadrasana  I)
	(5) Warrior II pose (Virabhadrasana  II)
	(6) Triangle pose (Utthita  Trikonasana)
	(7) Extended side angle pose (Utthita  Parsvakonasana)
	(8) Goddess pose (Utkata  Konasana)
	(9) Chair pose (Utkatasana)
	(10) Revolved chair pose (Parivrtta  Utkatasana)
	(11) Squat pose (Malasana)
	(12) Standing wide-legged forward bend pose (Prasarita  Padottanasana)
Balance in motion poses	(1) Tree pose (Vrksasana)
	(2) Warrior III (Virabhadrasana  III)
	(3) Lord of the dance pose (Natarajasana)
	(4) Standing one-legged balance
	(5) Eagle pose (Garudasana)
	(6) Boat pose (Navasana)
	(7) Bicycle pose
	(8) Bow pose (Dhanurasana)
	(9) Candlestick pose
	(10) Camel pose (Ustrasana)
	(11) Pigeon pose (Eka  Pada  Rajakapotasana)
Floor poses	(1) Seated cross-legged pose (Sukhasana)
	(2) Staff pose (Dandasana)
	(3) Seated forward bend (Paschimottanasana)
	(4) Head to knee pose (Janu  Sirsasana)
	(5) Wide seated forward bend pose (Upavistha  Konasana)
	(6) Table top pose and cat/cow
	(7) Bridge pose (Setu  Bandhasana)
	(9) Butterfly pose (Baddha  Konasana)
	(10) Happy baby pose (Ananda  Balasana)
	(11) Half twist pose (Ardha  Matsyendrasana)
	(12) Head to knee pose (Janu  Sirsasana)
	(13) Front split pose (Hanumanasana)
	(14) Frog pose (Mandukasana)
	(15) Spinal twist pose (Supta  Matsyendrasana)
	(16) Corpse pose (Savasana)

S is based primarily on traditional yoga “asanas,” or poses, with modern elements of Pilates for a total body stretching, flexibility, and strengthening workout. All (S) routines include basic sun salutations, standing poses, balance in motion, a floor core strengthening portion, and a final resting relaxation phase. As participants progress they are instructed to increase the intensity in which they perform the poses so the level of intensity ranges from 7 to 9 on the intensity scale.