Yoga is, indeed, an excellent form of exercise that carries with it many. own sequences of yoga 2. Light on Yoga, and I was filled In his book Yoga a. PDF Drive is your search engine for PDF files. As of today Yoga_Girl_-_ medical-site.info Yoga Girl. Light on Yoga, and I was filled In his book Yoga a. Yoga poses (also called Asanas) are physical postures that exercise your entire In this book I'll guide you through the most important postures from traditional.

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Distributed by Pantheon Books, a division of Random. House, Inc., New York. Library of Congress Cataloging in Publication Data. Iyengar, B.K.S. Light on. The National Council of Educational Research and. Training (NCERT) takes the pride of contributing through this book entitled Yoga: A Healthy. This is the difference between books written by most writers and those by This book entitled “Practical Lessons in Yoga” consists of twelve easy and interesting.

Abstract Background Chronic low back pain is a common problem lacking highly effective treatment options. Small trials suggest that yoga may have benefits for this condition. This trial was designed to determine whether yoga is more effective than conventional stretching exercises or a self-care book for primary care patients with chronic low back pain. Back-related functional status modified Roland Disability Questionnaire, point scale and bothersomeness of pain point numerical scale at 12 weeks were the primary outcomes. Outcomes were assessed at baseline, 6, 12 and 26 weeks by interviewers unaware of treatment group. Yoga was not superior to conventional stretching exercises at any time point. Conclusions Yoga classes were more effective than a self-care book, but not stretching classes, in improving function and reducing symptoms due to chronic low back pain, with benefits lasting at least several months.

In the second half of the pose and third eye integrationconsciously allow energies to grow with meditative attention and draw freed energies upwards toward the third eye for integration.

All forward bending poses where the head is lower than the heart brings attention and energy to the third eye child, Yoga mudra, wide angle forward bend.

This is the entry into the bliss body which can happen in the second half of the pose, in third. All these practices of Amrit Yoga are intended to reach the final point of stilling the modifications of the mind, which is always associated with the seventh chakra. References 1 Preksha Dhyan: Utility of Science of Living in building our life Deterioration of cultural values We see that there has been a great deterioration in human values all over the world. Eternal values like spiritualism, nonviolence, harmony, tolerance and truth etc.

That is why immorality violence, intolerance, terror, callousness, fear and discontentment are on the spread. Man fears his fellowbeings, there is no trust. The sources of pleasure, peace, happiness and sensitivity have dried up.

Man is restless, frightened and scared. That is why the importance of balance between individual liberty and administrative control is being increasingly felt.

Administration, discipline and self-restraint all the three are essential to society. Liberty in the absence of self-restraint amounts to madness and crime. Deformity occurs when violence gains entry in these relations and it then poses a great threat to culture.

According to him, there should be no pressure, no striking, no disrespect between man and man. Instead, there should be sympathy, respect and co-operation. There should be brotherhood among neighbours, economic relations should be based on cooperation, people should be willing to help other and privacy and.

All these factors are both the necessities and the characteristics of culture. A country maintains and preserves its culture, civilization, art and national integrity only on the force of its saints and monks. According to Dr. Radhakrishanan, the only thing that can provide dignity to mankind is its spiritual endeavour.

No culture can be permanent until it practices and supports this spiritual endeavour. So long as there is no Indianization of education, respect for nationality will not develop. He said that no importance is given to Indian vernaculars and Indian culture. We cannot have good and healthy citizens so long as Indian spirit is not introduced in education.

Measures to be adopted for the protection of Indian culture The main characteristic of Indian culture is the formation of such rules and life-style that bring about the development of physical, mental and spiritual faculties, an over-all development of personality.

The whole concept of Yoga and the different methods. Nowhere else do we find such an arrangement for physical, mental and spiritual development. Putting into practice the famous saying, "Sound mind in a sound body", a well-planned programme was made for physical development that helped in mental and spiritual development as well. In no other culture of the world is found such an organized programme.

This is the first and the foremost peculiarity of Indian culture. A vigilant and cultured man glows with the sense of life and sense of the world. Without this vigilance and awareness, the importance of values cannot be appreciated. Awareness of beauty, affection, harmony, equanimity, respect for all religions, tolerance, coordination, healthy feelings of heart, keen intellect, scruple, sense of the best forms of man, balance between liberty and equality, duties and rights are the essential elements of culture.

The education that is imparted to the students in the present time, does not provide these values to students. It removes superstitions, social evils, false beliefs and refines life. Education has a two-fold function. On the one hand it teaches the art of living and on the other hand adds skill and efficiency to traditional arts. Educated persons are conscious of their aims and goals and at the same time they are ready to meet the challenges of.

But all these things are possible only when value-based education is imparted.

The Yoga of Eating

The present education system provides nothing of the sort. The tragedy is that our language and culture have been reduced to a secondary level in our own country and consequently the desired results are not being obtained. Children are not being taught what they ought to be taught. It is futile to blame children for what they are learning in the name of standard of life, as the Indian spirit is missing in their education.

Our culture can be preserved only through the medium of education. It is the lamp that will remove the darkness of ignorance. Science of living: A sure means of building of life It was winter break in the educational institutes.

A Teacher's training camp pertaining to spiritualism, Yoga and moral education was organized in 'Tulsi Adhyatma Needam' from to Acharya Mahaprajna graced the occasion with his benevolent presence. The need for a new system of education was being keenly felt.

A Randomized Trial Comparing Yoga, Stretching, and a Self-care Book for Chronic Low Back Pain

There was a long discussion as to what name should be given to this new activity. His suggestion was approved and applauded unanimously and this new programme came to be implemented as Science of living. According to Acharya Mahaprajna, "Science of. There is in it a coordination of non-violence, moral education and internal change. It has been developed in the sphere to education with the coordination of Anuvrata and Preksha Dhyan.

One, taught by this method will neither be a scientist nor a spiritual entity only. One will have all the attributes of both a scientist and a spiritual personality.

This is the greatest requirement and the urgent need of the period. The acute problems of the present time need as immediate and sure solution and for this, it is necessary to understand life and to make suitable changes in lifestyle, if needed. There are three aspects of Science of living: Science of living aims at: Acharya Mahaprajna has brought out the following aspects of the science of righteous living: Science of living imparts training in non-violence, moral values and brings about internal change.

Science of living and the components of life What is life? This is the first and foremost question that confronts every rational being. It is the first question because everything depends on life. Everything may happen when there is life. If there is no life, nothing will happen.

All the activities follow life. The end of life signifies the end of all the activities of mind, body and speech. It is a big question because the things have value when life exists and become meaningless with the end of life.

The components of life are: The first component of life is body. Everything lies in body. A physician too examines the body first of all, when someone complains of some ailment. And it is very mysterious. A physician examines the body from medical point of view. He tries to understand both the nervous system and the glandular system. But the concept changes when the body is studied from the point of view of Science of living. There are certain centers in the body where consciousness is highly dense centred.

In Prekshadhyan, they are known as centers of psyche. Experiments in meditation are carried out on them. If spiritual power is to be aroused, we will have to concentrate on the center of intuition. If we want to be balanced, disciplined and self-restrained, we will have to concentrate on the center of purity. If the habit of drinking is to be given up, one has to concentrate on the ear.

Vigilance center is the center for de-addiction. Ten systems in all, such as digestive system, nervous system, respiratory system etc. All these systems are closely related not only to the physical activites but to human behaviour also. Breathing The second component of life is breathing. The brain has two sidesright side and left side. The breathe taken with the right nostril activates the left side of brain.

The various experiments made in breathing help in bringing about emotional change. Vital force Vitality is the main source of our life-force. Body is conducted by vitality. Breathing is conducted by vitality. Mind and speech too are conducted by the force of will and speech. Balance of vitality controls the whole life. When it gets imbalanced, the physical health is affected adversely and the whole system of life gets disturbed.

In Prekshadhyan, there are many means that can maintain balance in vitality i ii iii iv Perception of body, Perception of Taijas center, Perception of purifying center, Perception of equanimous breathing. Health means balance of vitality.

Man gets sick when this balance is disturbed. Vitality is a subtle element. It is not perceived by any instrument. Hence it is unknown. Mind The fourth ingredient of life is mind.

There are two stages of mindinstability and concentration. An instable mind is responsible for failure and a concentrated mind is the key to. The means by which concentration can be gained are as follow: Restraint in breathing by adopting some particular procedurebreath stopping.

Perception of Intuition center. Perception of thoughts. Perception without a wink. Too much instability of mind causes many problems. On the other hand, concentration of mind provides solution to many problems. Memory, imagination and thinking all three are the business of mind.

When these three reach to an undesirable point, they cause mental tension. Psyche The fifth ingredient of life is psyche. Psyche is a ray of the light of knowledge. It is affected by our consciousness and in return, affects our gross body. Through brain and nervous system, it conducts and controls every activity of lifebody, speech and mind.

The aim of Preksha meditation is purification of psyche. It aims at removing anything that covers consciousness so that no dirt of delusion may defile it. The means that help purifying psyche are as follow:. Perception of the centers of consciousness. Experience of attachment and aversion free moment. Experience of pure consciousnessequanimity. Thought-free meditation. Experiment of knowerperceiver feeling.

Psychical activity. Psychic colours: The test of the purity or the impurity of psyche is the purity or the impurity of emotions, psychic colour and aura. Success and contentment are gained by positive emotions. Healthy emotion is the basis of the mental health. The basic aphorism of Preksha meditation is freedom from physical, mental and emotional ailments. Man instinctively wants to lead a life of ecstacy. Physical, mental and emotional ailment are the obstacles in gaining this state of absolute meditation.

In Preksha meditation, emotional health is given the utmost importance. If one is fit emotionally, one is sure to be fit mentally and physically too.

The experiments for gaining emotional health are as follow: Contemplation of friendship. Contemplation of compassion. Contemplation of tolerance. Mind is a nonsentinent element. It is not self-conducted. Its motivating force is emotions. Mind is related to subtle body. There is a subtle body within the gross body and that is known as Taijas body.

That is an electrical body. In the center of that body are formed emotions. Emotions are the motivating and determining factors of life. They affects the psyche in the gross body. This psyche, through the brain, affects and conducts all the activities of life. Karma is the result of human endeavour. The endeavour of the present is known as self-exertion and that of the past is known as karma.

Karma is one of the elements that affect human life the most. This invisible force can neither be denied nor can it be regarded as supreme.

Whatever happens in life is not always accidental, without rhyme or reason or result of circumstances. Some incidents may be affected by circumstances but behind most of them there is some reason and that is karma. Some diseases too are the result of karmas. It is surprising that the physiologists who have investigated each and every cell of body and have tried to find out the bio-chemicals, did not come forward to search the soul.

The first step towards the search of the soul is the search of karma. The ways by which karmas can be transformed are as follows: Congitational meditation on worldly troubles. Righteous analysis. Psychic colour meditation. Psychic center meditation.

The aim and object of Science of living is to study the. In the direction of understanding life as a whole, concentrating on these seven points and constantly trying to refine them is the first step to be taken by any human being.

By paying full attention to these aspects and by following them we can build our life and can mould our character. Outline of culture and science. Education and Culture, Jainendra Kumar, Our cultureDr. Development of Indian culture. One drop: World religion perception, Prekshadhyan magazine, December, Common Yogic and Naturopathic prescriptions for healthy living Introduction During the prolonged process of evolution of Universe the human body is a creation of nature.

A healthy human being in a span of 24 hours produces cubic tones of energy. He can speak words; he can utilize muscles, relaxes 7 million nerve cells, respires times and heart beats times.

Blood circulates through blood vessels to a distance of 1. These vital processes are possible to continue in normal pattern only when there is a proper co-ordination and balance between the process of respiration, digestion, nutrition and excretion. The major biological systems function in a typical manner only on the basis of the functioning of the above process.

With this, one achieves an elevated status of healthy living. A healthy daily routine lays the foundation of a healthy life style. A person with healthy life style, compared to others develops much better physically, mentally, socially and spiritually.

Naturopathy various therapeutic measures which contribute significantly towards the healthy living include; Hydrotherapy, Chromo therapy, Diet, Fasting therapy, Air etc. For a healthy living it is also important to follow the laws of nature. Along with this one must discard the ill habits which cause adverse effects on health. Following are the typical characters of healthy living: Ailments free life. Desired preventive measure towards the physical, mental and emotional factors.

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Perception with realities. Co-operative attitude and co-operative behaviour. Adjustment with the changed circumstances. Awareness of realities. Desired social and spiritual characters. Balanced emotional control and reconstitution. Lack of jealously, complexity and hatred. Unified personality. A proper co-ordination over the psychic stage,. Healthy living is governed by several factors.

Healthy living on one side affects physical and mental health and on other side is influenced by living environment personal factors, family relation and the consumable food ingredients normally.

Following are the major factors: Physical and mental disorders. Over all food and nutrition. Regulated respiration process.

Normal digestion and excretion. Stress-free routine. Level of moral and traditional values. Physical and mental paucity. Positive thinking. Daily routine in compliance with nature. Control of lust and submission to God. Physical and mental total relaxation. Barriers of healthy living In the ancient time man used to live in the midst of nature. As a result he was the master of health, personality, excellence, contentment and pleasure. On the other hand as of today advancement of science and technology as brought forth a heap of.

Nevertheless, there is void with respect to physical and mental health. In this background there is a best possibility of healthy living. Following are the barriers for healthy living: Uncontrolled food habit.

Liquor consumption and smoking. Cardiac disorders. Arthritis and other joint disorders. Distress and disappointment. Role of Yoga in healthy living Yoga is a subject of science of high order, which carries in it the mystery of conservation of health and transformation of life. A complete expression of life is possible only through Yoga. Yogasana, pranayam, meditation develops faith in a person, chiefly because it is half a therapy.

It is common saying that confidence is. The concept of Ashtanga Yoga proposed by Mahrashi Patanjali with different aspects have enormous contribution towards healthy living as out lived here:.

Through this first step of Ashtanga Yoga one turns to more ideal in his day to day life. With this he discharges his duties towards society in a more orderly manner. Practice of this aspect of Yoga turns a person, more disciplined and orderly. With this one can overcome the deformities of personal senses. In fact the reformation of personal actions for us is the basic foundation of healthy living.

Asanas Having achieved the perfection over the guideline of Yama and Niyama only then one must commit for the practice of Yogasanas.

Without this the Yoga practices is ineffective. For various Yogasanas body is flexed for an specific posture regularly at a given time for a given purpose. This revives the normal. At present time special significance to Yogasana is direct relation to healthy living. Pranayama Pranayam is a highly sophisticated procedure of Yoga, where by one achieves a total control over the vital force which governs the proper functioning of bodys life process.

Pranayam helps to tone-up the most vital activities of the body, such as respiratory system, cardio-vascular system. In addition, it strengthens the body immunity which is extremely important for maintaining the quality of life and healthy living.

Pratyahar The real purpose of this Yoga practice is to drive the bodys consciousness inwardly and focus at a pleasant thought or a point of auspicious feeling. In a daily life the practice of such yogic terms helps to achieve a high order of quality life.

Dharna For the purpose of achieving the spiritual excellence, this type of yogic exercise, called Dharna carries special significance. It is mainly for the reason that Dharna itself means to focus on a solitary point through flow of thought.

Continuity of this state is termed as- Dhyan, which is the final objective of Yoga practice for healthy living. Meditation acts as a powerful tonic. It is a mental and nerving tonic as well.

The holy vibrations penetrate all the cells of the body and cure the diseases of the body. Those who meditate save doctors bills. The powerful, soothing waves that arise during meditaion exercise a benign influence on the mind, nerves, organs and the cells of body. The divine energy freely flows like Tailadhara flows of oil from one vessel to another from the feet of the Lord to the different systems of the Sadhakas.

Considerable changes take place in the mind, brain and the nervous system by the practice of meditation. New nerve-currents, new vibrations, new avenues, new grooves, new cells, new channels are formed. The whole mind and nervous system are remodeled. You will develop a new heart, a new view of mind, new sensations, new feeling, new mode of thinking, acting and a view of the universe as God in manifestation. The fire of meditation annihilates all foulness due to vice. Then suddenly comes knowledge or divine wisdom, which directly leads to final emancipation.

Real peace and Ananda bliss manifest only when Sankalpas get extinguished. When you fix the mind on the supreme energy even for five minutes Sattva guna is infused into the mind.

Vasanas impression are thinned out and the force of sankalpa become less and less. You will feel peace and bliss during the five minutes.

You can compare this Ananda from meditation with the transitory. You will find that this Ananda from meditation is a million times superior to sensual pleasure.

Meditate and feel this Ananda. Then you will know its real value. You will get the full Ananda of the divine glory only when you merge deep into silent meditation. When you are on the border land of divinity of God, when you are at threshold of God, when you are in the outer skirts, you will not get the maximum peace and bliss. Diet Change over to foods rich in iron and Vitamin-B juice of wheat sprouts grass , uncooked Juices or soups of leafy vegetables, fresh fruits, germinated corn and beans, pulses etc.

Diet Avoid sours and masala food. Eat light vegetable foods. Take alkaline content fruits like sweet lemon and orange, pineapple etc. Asthma Pranayama Rhythmic breathing, Nadi-Sodhana alternate breathing without retention of the breath. Diet Avoid milk and milk product, non vegetarian food, eat fruits and vegetables in season and cooked rather than raw vegetables. Asanas Uddiyana Rising of the diapharm , Trikonasana triangle posture , Vakrasana spinal twist , Paschimottanasans stretching the back and legs , Sarvangasana shoulder- stand , SuptaVajrasana The Supine Pelvic Posture.

Diet- Include food with flares and roughage in daily diet. Plenty of raw vegetable, fruits, whole wheat chapaties etc. Diabetes Pranayama Rhythmic breathing, Nadi-Sodhana alternate breathing without retention of the breath. Diet Avoid starchy food, eat more fibbers and protein content food, restrictions should be followed. Exhaustion Pranayama Rhythmic breathing, Nadi-Sodhana alternate breathing without retention of the breath.

Diet Avoid foods containing fats and cholesterol. Eat more vegetable and fruits. Take light vegetarian meals. High blood pressure Pranayama Rhythmic breathing, nadi-sodhna alternate breathing, without retention of the breath. Asanas Padmasana the lotus position , viparitakarani the inverted posture , savasana complete relaxation posture. Diet Include food with flares and roughage in daily diet.

Plenty of raw vegetable, fruit whole-wheat chapaties etc. Diet Take liquid diet for a period and gradually change over to our usual. Eliminate fatty food and alcohol from diet. Obesity or Overweight Pranayama Bhastrika Bellows , Ujjayi energy-renewing Pranayama , Kapala bhati breathing that revitalizes the body. Diet Restriction in diet are unavoidable, if reduction in weight is desired.

Reduce drastically the in take of foods containing high proportion of carbohydrate and raw vegetables should form a major part of daily diet.

Anxiety Pranayama Kapalabhati breathing and revives the body , NadiSodhana alternative breathing. Kumbhaka retention of the breath. Depression Pranayama Rhythmic breathing, Surya-Bhedana breathing that revitalizes the nervous system , Bhastrika Bellows.

Frustration Pranayama Rhythmic breathing, Nadi-Sodhana alternative breathing , breathing that purifies. Above is a short list of various Pranayama, Meditation and Asana exercises corresponding to different disorders and illnesses, both functional and organic. It is absolutely essential to ensure the guidance of a properly trained and experienced expert, able to adapt these exercises, based on long experience of Yoga, to the needs of the individual.

Naturopathic techniques for healthy living Naturopathy is a unique therapeutic system where the natural measures and sources are employed to keep a person hale and hearty. The basic concept of naturopathy is that a man is an integral component of nature and he is made up of five basic.

In a state of imbalance of these elements the morbid matters start accumulating in the body and a person turns sick. Under naturopathy mud, water, air steam, sun-rays are employed to treat a patient. Under naturopathy bodys in built power or immunity is toned-up to reconstitute healthy living through following technique: Food and nutrition For an ideal life style balanced diet plays a vital role. As we know there are four major aspects of health; physical, mental, social and spiritual.

All these major aspects must be built-up for achieving an ideal health. The purpose of food is not to satisfy the hunger or the taste of tongue. Instead of this the purpose of diet must be to offer nutrition to body along with toning-up the mental spiritual health. This is significant since the body mind and the inner conscience all the three are the strong pillars of health. Until all the three are healthy one can not term it as a complete health.

In the ancient Indian literature the food has been classified under three major categories, Sattvic, Rajsic and Tamasic. It is mentioned that those who desire for a good physical, mental and spiritual health, they must go for sattvic diet.

Those who look for the two aspects of health i. With pure food mental rejuvenation is ensured,. Further, pure food helps to generate mental concentration. The most suitable food is that which offers vitality to the body, reduces destructive forces, provides desired body temperature, must be digestable, non-stimulant and promotes memory, longevity strength, courage, mercy and co-operation.

All type of synthetic and confectionery food products, salt, alcoholic drinks, meat products, hydro peroxides used for food processing, plastic wares, pesticides. Chemical fertilizers and food, cosmetics, toilet products and various chemicals which come under the direct contact with the body may cause diseases on prolonged use. The sprouted food and fresh eatables carry with them a higher percentage of enzymes, vitamins and essential minerals.

Enzymes play a vital role in the biological process of digestive system. Moreover, it helps in providing essential portions for the regeneration of body cells, enzymes and also purifies the vital body fluid; blood. The cooked food entirely lacks the enzymes; as a result the body runs into enzymes deficiency. Enzymes are the key factor for health and longevity. Enzymes are present essentially in the sprouted and uncooked food material.

Life promoting food includes fresh unripe fruits, fresh green vegetables, sprouted cereals, wheat aqueous extract; milky Juice of sprouted seeds etc.

Such biologically live food stuffs, contain high quality and partially digested carbohydrates, dextrose,. Such major mineral elements and those enzymes which participate in biological reactions, for combating physical and mental disorders and for maintenance of normal health.

Life supporting food items carry clinical importance in fighting against common ailments. Leading scientists related to Bionutrition such as Dr. We hypothesized that yoga would be superior to both comparison groups.

METHODS Design Overview We conducted a 3-arm parallel group stratified controlled trial, allocating participants in a ratio to yoga, stretching exercises, and self-care, respectively. Trial protocol and procedures were approved by the Group Health institutional review board.

Participants gave oral informed consent before telephone eligibility screening. Those remaining eligible provided written informed consent prior to an in-person physical examination and study enrollment. The detailed trial protocol has been published previously 10 and is briefly summarized herein.

Setting and Participants Participants were recruited from Group Health, an integrated health care organization, and from the general population in the Puget Sound area. Seven cohorts of classes were conducted in six cities in Western Washington between June and May For four cohorts, we augmented these with outreach to the general population. We excluded persons whose back pain was attributed to a specific cause e.

We also excluded persons with medical conditions for which yoga or exercise were contraindicated e. Finally, we excluded persons who were unable to attend classes or unwilling to do home practice. Randomization After completing the baseline interview at Group Health facilities, participants within each recruitment cohort were randomized by a research assistant to the three treatment arms in a ratio of Yoga: Stretching: Self-Care.

Treatment assignments were generated by a statistician AJC using R version 2. Interventions A series of 12 standardized weekly minute yoga and stretching classes, held in Group Health facilities, designed for people with chronic low back pain unaccustomed to yoga or stretching.

Participants were asked to practice 20 minutes on non-class days and were given handouts and CDs yoga or DVDs stretching to assist in this. All participants continued to have access to medical care covered by their insurance plan.

For four cohorts, we augmented these with outreach to the general population. We excluded persons whose back pain was attributed to a specific cause e. We also excluded persons with medical conditions for which yoga or exercise were contraindicated e.

Finally, we excluded persons who were unable to attend classes or unwilling to do home practice.

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Randomization After completing the baseline interview at Group Health facilities, participants within each recruitment cohort were randomized by a research assistant to the three treatment arms in a ratio of Yoga: Stretching: Self-Care. Treatment assignments were generated by a statistician AJC using R version 2.

Interventions A series of 12 standardized weekly minute yoga and stretching classes, held in Group Health facilities, designed for people with chronic low back pain unaccustomed to yoga or stretching. Participants were asked to practice 20 minutes on non-class days and were given handouts and CDs yoga or DVDs stretching to assist in this. All participants continued to have access to medical care covered by their insurance plan.

One researcher KJS attended one class for each intervention for each cohort to evaluate adherence to the protocols. Yoga The yoga classes used the same protocol employed in our earlier trial 5 , developed using the principles of viniyoga and included 17 relatively simple postures, with variations and adaptations.

Each class included breathing exercises, 5 to 11 postures lasting approximately 45—50 minutes , and guided deep relaxation. Six distinct and progressive classes were taught in pairs. Classes were taught by instructors with at least hours of viniyoga training, five years teaching experience, familiarity with the selected postures and who were briefed by our yoga consultant. Stretching The stretching classes were adapted from our previous trial 5 , which included aerobic exercises, 10 strengthening exercises and 12 stretches, held for 30 seconds each total of Classes consisted of 15 exercises designed to stretch the major muscle groups but emphasizing the trunk and legs total of 52 minutes of stretching , and four strengthening exercises.

Classes were led by licensed physical therapists who had previous experience leading classes and had completed a two hour teacher training program.