Yoga Can Be a Cardio Workout: Simple Sequences to Elevate Your Heart Rate
for those seeking to incorporate cardiovascular benefits into their yoga practise, even seemingly gentle poses can be transformed into heart-pumping exercises. Whether you’re looking for a vigorous session or a more mellow approach, yoga offers a spectrum of options to boost your heart health.
Making Poses Active:
Simple modifications can turn static poses into dynamic cardio movements. Consider these variations:
Plank Jacks: From Plank Pose, jump your feet apart and then back together.
Mountain Climbers: Begin in Plank Pose and alternate bringing your knees towards your chest.
Lizard Jumps: Starting in Lizard Pose, jump to switch your leading leg.
Handstand Hops: Practice jumping into a bent-knee Handstand.
running Warrior flow:
This sequence is designed to mimic the dynamic movements of a sprinter:
- Begin in Downward-Facing dog.
- Inhale and extend your right leg up and back into Three-Legged Dog.
- Exhale, step your right foot forward to the front of your mat.
- Inhale, lift your chest and draw your left knee towards your chest, mimicking a sprinter’s start. You can hold your shin with your hands. For an added heart rate boost, hop a few times on your right foot.
- Exhale, fold forward, plant your palms on the mat, and step your left foot to the back of the mat.
- Inhale, lift your right leg high into Three-Legged Dog. Repeat this sequence on your right side as desired before switching to the left.
Standing Kick Twists:
This sequence combines balance and rotational movement:
- Start in Downward-Facing Dog.
- Step your right foot forward and inhale to lift your chest and arms into High Lunge.
- Exhale, shift your weight onto your right foot, lift your left foot, and extend your left leg straight in front of you. Together, turn your chest to the left and extend your arms straight out to the sides in a balancing twist.
- Inhale to step back into High Lunge. repeat this on your right side as many times as you wish before returning to Downward-Facing Dog and switching to your left side.
Yoga Cardio for Restorative Days:
Even on days when you prefer a more relaxed practice, yoga can still contribute to cardiovascular well-being. A 2020 study indicated that consistent stretching for at least 15 minutes, several times a week, may help reduce arterial stiffness, lower resting heart rate, and decrease blood pressure in adults over 40. Incorporating simple movements like side stretches or forward bends into your daily routine, or dedicating time for stretches before bed, can be considered a form of yoga cardio exercise.
