Yoga is a frequently preferred exercise for those seeking a calm and stress-free life. Its unique philosophy, diverse variations, and spiritual qualities like breathing exercises are driving its growing popularity. So, is it possible to combine yoga with cardio exercise?
Cardio yoga is a captivating blend of high-intensity cardio and yoga poses. Its characteristics are so effective and engaging that it’s a form of exercise that it’s enviable.
Features of Cardio Yoga
Cardio yoga can be described as a combination of exercises that allow you to feel the calming effects of yoga while simultaneously experiencing a rise in your heart rate. In this case, it’s possible to experience the various effects of cardio exercise in addition to the qualities of yoga.
Important features of cardio yoga include:
It Can Help You Lose Weight
Cardio yoga can support your weight loss process. This combination of exercises can help you lose weight effectively and improve your body mass index. By adding a little cardio to the calming effects of yoga, you can both relax your mind and support your weight loss. In addition to a healthy diet, practicing cardio yoga can help you burn calories more easily and lose weight. Regularly practicing cardio yoga for 30-40 minutes will bring you closer to your goals. You can balance your calorie intake and exercise time by consulting a professional.
May be good for stress
The deep breathing and meditation techniques found in yoga can help manage stress and calm your mind. Combining yoga with cardio can help calm your brain and alleviate stress. Furthermore, you can engage your mind while experiencing the numerous benefits of cardio. You can combine the stimulating effects of cardio with the meditation techniques found in yoga.
May Increase Muscle Strength
With the addition of cardiovascular exercise to yoga poses, holding your body in a balanced pose requires a lot of strength. Regular cardio yoga practice can strengthen the muscles in your arms, back, legs, and core. To improve your core strength, you can do various cardio yoga exercises daily. This will help you experience the muscle strength gains you’ve been waiting for.
How to Do Cardio Yoga?
Combining cardio and yoga isn’t as difficult as one might think. You can learn cardio yoga by adding cardio exercises to some yoga poses.
Here are a few moves that you can combine cardio with yoga:
Transition from Mountain Pose to Squat to Mountain Pose
Start with your feet wider than your hips, toes turned out. Inhale and stand upright. Then, as you exhale, bend your knees and lower your hips into a squat. Try to keep your heels on the ground. On your inhale, stand back up. Repeat the transition between mountain pose and squat with each inhale and exhale. You can adjust the number of repetitions based on your physical strength and fitness goals. The recommended number of repetitions for this pose can range from 10 to 20. The effect of this pose is described as increasing your heart rate and maintaining body temperature.
Runner’s Lunge and Jump
Runner’s lunge is a yoga pose where you step one foot forward and the other is straight and back. It’s usually included as a stretching exercise in yoga. Cardio yoga, however, adds a bit of movement to this pose.
To do this pose, bend your right knee to a 90-degree angle and bring it forward. Extend your other leg back. Extend your spine forward, pressing your hands into the floor. If you have difficulty balancing, you can use blocks. Then, as you inhale, lift your hips slightly. Bring your right foot back and your left foot forward. Do this by jumping, and do it quickly. Then, jump again with your right foot forward. Once you’ve mastered the jump and coming into the pose, match the movement with your breath. Inhale, lift your hips, and jump. Continue at a moderate to fast pace for 10 rounds. The recommended number of repetitions for this pose is 10 to 20.
Upward Facing Dog and Burpee
Upward-Facing Dog Pose is notable for its similarity to Bhujangasana (the cobra pose), but it differs slightly. In the cobra pose, we push ourselves up from the floor during yoga, while our groins and legs remain on the ground. In Upward-Facing Dog Pose, however, our groins and knees are lifted off the ground. Burpees are a cardio exercise that involves a jumping motion and can increase our heart rate.
Start this pose by standing. Then, place your hands on the floor and bring your legs into a push-up position. Keep your hips level with your shoulders and core, and pull them in (think of it like a plank). Then, exhale and lower into a half push-up position, keeping your elbows close to your ribs (knees on the floor). Then, inhale and turn your toes out, bringing the balls of your feet down to the mat. Draw your chest forward, lower your hips, and straighten your arms to lift your chest. This will create Upward Facing Dog.
Then, return to a half push-up position, then return to a regular push-up position and jump forward to stand up. This move is known for strengthening the upper body.
Combining Bridge Pose and Cardio
Bridge pose is one of yoga’s most beloved moves. Adding cardio to this pose makes it both fun and helps you maximize its effectiveness. You can start this pose by standing on the floor. Get into a half-bridge position with your knees bent, feet hip-width apart, and knees in line with your ankles. Keep your toes straight and pointing forward. Bring your arms alongside your torso, palms facing down.
Then, inhale and slowly lift your hips, feeling each vertebra in your lower back. Keeping your head down, extend your arms up and over your head, creating a bridge pose. Exhale and slowly lower your upper spine and arms until your hips touch the floor. Repeat this exercise 10 times. Bridge pose strengthens the muscles in the back of your body.
Chair Pose
Chair pose, one of the most well-known yoga poses, can easily be transformed into a cardio exercise. To perform this pose, inhale and raise your arms overhead. As you exhale, begin to bend your knees and lower your hips as if you were sitting in a chair. Try to lower yourself as far as you can. Shift your weight to your heels while lengthening your waist. Hold this position for about a minute. Chair pose generates heat in your body and simultaneously engages several major muscles, including the triceps, deltoids, hamstrings, lower legs, abdominals, and back.
