Table 2 Twelve-week standardized hatha yoga protocol
Yoga posture (asana) or class component | Classes incorporating component by segment | |||
|---|---|---|---|---|
Segment 1 | Segment 2 | Segment 3 | Segment 4 | |
Weeks 1–3 | Weeks 4–6 | Weeks 7–9 | Weeks 10–12 | |
Opening to Something New | Listening to Your Back | Engaging Your Power | Bringing it Home | |
Breathing exercise | ✓ | ✓ | ✓ | ✓ |
Knees to chest pose* | ✓ | ✓ | ✓ | ✓ |
Knees together twist pose | ✓ | ✓ | ✓ | ✓ |
Pelvic tilt pose* | ✓ | |||
Big toe pose* | ✓ | ✓ | ✓ | |
Cat and cow pose* | ✓ | ✓ | ||
Wheel pose* | ✓ | ✓ | ||
Chair pose* | ✓ | ✓ | ✓ | |
Shoulder openers* | ✓ | ✓ | ✓ | ✓ |
Crescent moon pose* | ✓ | ✓ | ✓ | |
Mountain pose* | ✓ | ✓ | ✓ | ✓ |
Child's pose* | ✓ | ✓ | ✓ | ✓ |
Locust pose | ✓ | ✓ | ✓ | |
Sphinx pose* | ✓ | ✓ | ||
Cobra pose* | ✓ | ✓ | ||
Plank pose* | ✓ | ✓ | ||
Side plank pose | ✓ | ✓ | ||
Downward facing dog* | ✓ | ✓ | ✓ | ✓ |
Triangle pose* (with and without wall) | ✓ | ✓ | ✓ | ✓ |
Forward bend pose* (with and without wall) | ✓ | ✓ | ||
Warrior I pose* | ✓ | ✓ | ✓ | |
Warrior II pose* | ✓ | ✓ | ✓ | |
Wide-leg bend pose* (with and without wall) | ✓ | ✓ | ||
Side hip strengtheners | ✓ | ✓ | ✓ | |
Eye of the needle pose* | ✓ | ✓ | ✓ | |
Extended leg pose* | ✓ | ✓ | ||
Baby dancer pose* (modified at the wall) | ✓ | |||
Bridge pose* (with and without support) | ✓ | ✓ | ✓ | ✓ |
Reclining cobbler pose | ✓ | ✓ | ✓ | |
Reclining chest opener pose | ✓ | ✓ | ✓ | |
Legs up the wall pose | ✓ | ✓ | ||
Relaxation exercise | ✓ | ✓ | ✓ | ✓ |