Table 2

Detailed description of the supervised and at-home yoga sessions

Yoga sessions
Supervised by physiotherapistHome practice
PeriodOnly during P1During P1 and P2
No of sessionsSix group sessions
First session in-person, five digital sessions		78 at-home yoga sessions
Duration of session1 hour 30 min≥15 min
Total duration9 hours9 hours (P1) and 10 hours 30 (P2)=19h30
ContentWelcome and handing-in of the previous week logbooks (5’)
Introduction (5’)
Sharing/exchanging of experiences (10’)
Philosophical perspective (10’)*
Postural yoga (asanas)+relaxation (30’)
(no 1–2 learning of ‘My yoga guide’, no 3–6 introduction to other postures)†

  • Ardha uttanasana

    (standing half forward bend)

  • Parsva uttanasana (standing forward bend one leg forward)

  • Utkatasana (squatting pose)

  • Urdhva prasrta padasana (lying raised legs)

  • Paschimatanasana (seated forward bend)

  • Virabhadrasana 2 (warrior pose)

  • Prasarita pada uttanasana (standing forward bend legs apart)

  • Upavista konasana (seated forward bend legs apart)


Breathing exercises: Pranayama (10’)

  • Ujjayi (throat breathing)

  • Nadi sodhana (alternate nostril breathing)


Sharing personal experience about session (10’)
Definition of personal educational goals (5’)
Conclusion (5’)		10 postures in ‘My Yoga Guide’
6 lying down and 4 standing up, with movements of flexion, extension, rotation and balance.
No pressure on wrists.

  1. Savasana (relaxation pose) and body scan

  2. Savasana and hand rotation

  3. Half side stretch

  4. Jathara parivritti knees bent (lying twist)

  5. Dvipada pitham (table pose)

  6. Apanasana (lying knees to chest)

  7. Utthita trikonasana 2 (rotation triangle pose)

  8. Uttanasana (standing forward bend)

  9. Utthita trikonasana 1

    (lateral bend triangle pose)

  10. Tadasana (standing straight)


Option 1:
Recommended as an aid for waking-up: sequence of postures from 1 to 10 (lying down first, then standing postures).
Option 2:
Recommended for evening relaxation: sequence of postures from 10 to 1 (standing first, then lying down postures)

  • * Mazet F. Yoga-Sutras de Patanjali. Albin Michel. 1991

  • † Mohan AG. Yoga for Body, Breath and Mind. Shambala Publications Inc. Massachusetts. 1993