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Ready to get that heart rate up? 

Cardio yoga, as its name suggests, is a type of yoga workout that focuses on cardiovascular exercises. This type of yoga is popular among practitioners that enjoy exercises with more intensity. Cardio workout gets the heart rate up and it is generally good for your health. 

The relaxation and meditation parts of yoga indeed are what make it so popular, but that doesn’t mean that you can’t experience an intense workout with it. 

If you want to know everything about cardio yoga, then this is the article for you! 

Understanding the cardio yoga workout

Yoga, in general, was formulated to help increase our body’s strength and flexibility. It helps us develop mindfulness and reduce our stress and anxiety. It enhances our well-being as a whole and it leads us to a better way of lifestyle. 

There are lots of different styles and variations when it comes to yoga. It’s a very inclusive type of workout that caters to people of all ages and sizes. Every type of yoga serves a particular purpose whether you want to lose weight, sleep better, or reduce the neck or lower back pain that you sometimes feel. 

In this case, you are looking at a type of yoga that involves intense and continuous movements—cardio yoga. It’s a good training method to get your heart pumping and will practice your heart’s endurance. The quicker pace of movements allows your muscles to engage as well as your cardiovascular and circulatory system. 

Cardio yoga workouts you should try

Before you grab and roll out that mat, check out the following yoga poses you can do for a good cardio workout. Make sure you have a safe and flat surface where you can execute the movements and at the same time you don’t have any present illness or conditions that might put your health at risk. 

There are many types of yoga for weight loss. The following listed below are the specific cardio exercises you can do:

Sun Salutation or Surya Namaskar 

The Sun Salutation refers to a sequence of yoga poses. This is one of the most common yoga postures being done by yoga practitioners. It helps strengthen and align the entire body. 

The sequence: 

  1. Tadasana (Mountain Pose)
  2. Urdhva Hastasana (Upward Salute)
  3. Uttanasana (Standing Forward Bend)
  4. Urdhva Uttanasana (Upward Forward Bend)
  5. Chaturanga Dandasana (Four-Limbed Staff Pose)
  6. Urdvha Mukha Svanasana (Upward-Facing Dog Pose)
  7. Adho Mukha Svanasana (Downward-Facing Dog Pose)
  8. Urdhva Uttanasana (Upward Forward Bend)
  9. Uttanasana (Standing Forward Bend)
  10. Urdhva Hastasana (Upward Salute)
  11. Shavasana (Corpse Pose)

 

Is cardio yoga good for weight loss?  

Many believe that yoga is a good workout when it comes to losing weight. However, studies have found different and conflicting conclusions to this matter. There was a study involving about 2,000 participants that showed yoga did not have any effect on weight loss or the body mass index (BMI). 

However, further studies conducted by researchers on certain overweight people proved that yoga contributes significantly to the reduction of BMI. 

An intensive workout such as cardio yoga can help you lose weight by increasing the number of calories that you burn. It’s a good way to lose some weight if that is your primary goal. But keep in mind that you cannot rely on yoga alone to lose weight, accompany it with other physical activities such as jogging and walking as well as maintaining a healthy diet. 

If you want to burn more calories, you must consume less of them. 

Yoga cardio VS other types of cardio workout 

Practicing Sun Salutation (Surya Namaskar) or cardio yoga is considered comparable to exercising on an elliptical. This is a moderate level of exercise but is less intense than more vigorous forms of workout such as jogging. The built intensity of the movements and continuous pace allows you to exercise well, therefore getting your heart the workout that it needs. 

However, cardio yoga isn’t just for burning calories and increasing your heart rate, it also helps get your body stronger. A study showed that a group of participants that practiced the Sun Salutation sequence for 6 days a week for a straight 6 months showed significant developments in their muscle strength. 

If you’re thinking of a good cardiovascular exercise, you might assume that yoga does not have the same intensity as other types of exercise. But in actuality, yoga is proving itself to be a pretty good training ground for those who aim to have stronger hearts and overall physique.  And you can choose the yoga class that is best for you. 

Are you ready to practice cardio yoga? 

Keeping your heart alive and healthy will certainly affect the other parts of your body as well. It is important to get yourself into fitness so that you can be able to enjoy life better. If you are ready to get that heart rate up, start your cardio workout now by doing yoga in a yoga studio in Tanjong Pagar

About the Author​

Lynette is fully dedicated to the support and empowerment of the growing community of committed yoga students and teachers. As one of the Lead Instructors for Yoga Teacher Training, she is here to share tips on how to grow your profile as a yoga teacher or build a yoga business either physically or digitally.

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