Cardio yoga is a popular fitness method that combines yoga with cardiovascular (or cardio) exercises. It’s become more popular among those who enjoy the soothing effects of yoga but seek a higher degree of intensity. Yoga focuses on postures, breathing routines, and meditation activities to increase consciousness and alleviate anxiety. It is founded on Indian philosophy. The practice is becoming increasingly popular worldwide to relieve stress, improve sleep, improve mental and emotional wellbeing, and treat common low back and neck stiffness. While there are various types of yoga, Hatha yoga is the most popular. Hatha yoga refers to any kind of yoga that emphasizes physical postures. While the physical postures vary in sequence, movement, and pace, these types of yoga aren’t often thought of as cardio or cardiovascular exercise. This is because they focus on postures, breathing techniques, and body flow than on dynamic practices that enhance the intensity and elevate the heart rate. On the other hand, Cardio yoga activities make yoga-inspired moves quicker and in a continuous flow to activate more muscles and put your cardiovascular system to the test. In contrast to traditional yoga, which focuses on breathing methods, body flow, and postures, cardio yoga incorporates more energetic movements that ratchet up the intensity and elevate your heart rate.
Cardio yoga practices that are specific:
Because there is no universally acknowledged definition of aerobic yoga, instructors can incorporate their own preferred moves and movement sequences. While yoga is typically safe, be sure you’re on a flat surface and don’t have any disorders impair your balance, such as neuropathy or orthopedic limits. Here are some moderate-intensity aerobic yoga routines that will engage all of your major muscle groups, including your arms, chest, back, and legs.
Often known as the Sun Salutation, it is a set of postures done in a particular order.
Samasthiti. Begin by standing up straight, feet together, and weight evenly distributed. Your shoulders should be thrown back, your hands by your sides, and your chin parallel to the ground.
Hastasana (Urdhva hastasana). Inhale and gently bend your knees, bringing your arms over your head. Examine your thumbs by bringing your palms together.
Uttanasana. Straighten your legs as you exhale. Bring your hands down and bend forward from the hips. Relax your cranium.
Uttanasana (Urdvah uttanasana) Inhale and stretch your spine, gaze ahead, and open your shoulders.
Chaturanga dandasana (Chaturanga dandasana) Exhale and leap or step backward. Curve your elbows and tuck them into your sides. Reduce your body weight. You have the option of keeping your knees off the floor or modifying the workout by bringing your knees to the ground.
Urdhva Mukha svanasana Inhale profoundly and turn your toes away from your torso. Raise your chest while keeping your knees off the ground. Raise your shoulders and gaze up towards the sky.
Adho mukha svanasana Exhale, tuck your toes under, elevate your hips, and lower your shoulders. Examine your navel. You can retain this position for up to five deep breaths.
Urdhva uttanasana (Urdhva uttanasana). Inhale and leap or step your feet together between your hands, extend your spine, and face forward while opening your shoulders (same as step 4).
Uttanasana. Exhale and drop the top of your head to the ground, relaxing your neck (same as step 3).
Hastasana (Urdhva hastasana). Inhale and curve your knees, raising your arms over your head and bringing your hands together while staring at your thumbs (same as step 2).
Samasthiti. Exhale while you position your arms to your sides, straightening your legs (same as step 1).
To keep your heart rate raised, do this sequence at a moderately fast speed and repeat it for 20 minutes with no break in between.
Push up in child’s pose: Begin in a kneeling plank posture and complete a kneeling pushup before sitting back onto your heels with your arms outstretched in front (child’s pose). Repeat by bringing your body forward into a kneeling plank posture.
Leg lift pigeon sequence: Begin in plank position and elevate your hips slightly as you raise your left leg toward the ceiling. Tuck your left knee in toward your chest as you slowly lift your left leg back down and through. Lift your left leg toward the roof again, and this time, as you lift your left knee through, allow the outside portion of your left leg to rest on the floor while lowering your left glute. Rep with your right leg, then return to the beginning position.
Walk downs: Begin standing and walk yourself down to a plank position by bending at the hips. Push your hips to the sky to go into a downward-facing dog. Maintain this posture for 1–2 seconds. Slowly step backward, keeping your hands on the floor. Return to a standing posture and repeat the process.
Before moving on, repeat each movement 10–15 times. Alternate these exercises with 30-second workouts like jumping jacks, air squats, and stationary lunges to keep your body moving and your heart rate high. These cardio yoga practices are somewhat aerobic and target all main muscle groups.