Table 2 Sequence of Hatha yoga and stretching-toning exercises from week 1 of the STAY Fit Trial
Yoga | Stretching and toning |
|---|---|
Poses (asanas) | Back arch |
 Ardha Matsyendrasana—twist in simple seated pose | Forward bend |
 Marjaryasana/Bitilasana—cat and cow | Squat |
 Tadasana—mountain pose | Military press |
 *Utkatasana—chair pose | Walking dips |
 Urdhva Hastasasana—upward salute | Bicep + fly arm cycle |
 *Virabhadrasana—warrior 1 and 2 | Wood chop |
 *Purvottanasana—intense side stretch | Tricep extension |
 Viparita Karani—Supported legs on the seat of a chair | One leg stand |
 Supta Baddha Konasana—reclining bound angle pose | Side leg abductions |
 Supported Savasana—corpse pose | Bicycle abdominal twist |
Breathing (pranayama) | |
 3 parts breath in Supta Baddha Konasana | |
Mediation | |
 Guided meditation/body scan while in supported savasana |