The positions of yoga are combined with the vigour of cardio.
Yoga asanas and cardiovascular workouts are combined in cardio yoga, as the name suggests. This type of hybrid exercise has gained popularity recently, especially among yoga enthusiasts who want to intensify and speed up their practice. We contacted eminent Indian health authorities due to the rising popularity of cardiac yoga to find out more about what it entails, its advantages, and how it differs from other forms of exercise. Here are their comments on this unusual exercise method.
“Cardio yoga is becoming increasingly popular as a type of exercise, wherein just a few yoga poses or flows are performed at a quicker tempo to raise the heart rate and offer a cardio workout. A traditional illustration is doing the Surya namaskar quickly in sets of 6, 12, or 24. Alternately, it entails mixing a typical yoga session with a few quick, brisk aerobic activities. According to dietitian and co-founder of Intermittent Fasting and Mindful Living Kamna Bhandari, “people who like the flexibility and flow of a yoga routine but want to race the heart at a high pace without going for a run” love this.
Aids in weight loss
Studies have shown that regular cardio yoga practice combined with a healthy diet can aid in weight loss. In addition to flexibility, awareness, meditation, and breathing exercises, many yoga styles also combine cardio and strength conditioning. Surya namaskar and Vinyasa-flows, in particular, feature short movements and quick sequences that concentrate on heart rate and muscles. Yoga poses that increase heart rate are a great technique to reduce weight and lower body mass index. By elongating muscle fibres and creating leaner muscular mass, it also benefits the musculoskeletal system. The body is able to remove toxins and mental tension thanks to copious perspiration. An effective strategy to increase the body’s ability to burn fat and shed extra weight is through cardio yoga, according to Balachandran K, wellness manager at Woods At Sasan.
Cardio yoga, according to research, promotes muscular building. “Cardio yoga is nothing more than executing yoga asanas more quickly and continuously in order to strengthen and tone your muscles, increase your stamina, and enhance your cardiovascular system. Yoga employs body weight and involves the entire body. Holding and reiterating various positions, it improves your lower back, arms, shoulders, legs, and core muscles. I also appreciate how yoga is more approachable than any other type of exercise. You only need enough room to move about and a yoga mat, according to Shruti Shah, yoga instructor and creator of FloWithShruti.
According to studies, elliptical training at a moderate intensity and aerobic yoga both burn about the same amount of calories, while running burns more. “The most important thing to me is being true to the yoga practice and its origins. Having said that, it’s essential that you practise cardio yoga 2-3 times a week if time is a concern and you don’t engage in any other cardio-based exercise. In comparison to a hybrid cardio yoga practice, yoga has a lower MET (a measure of your body’s energy expenditure), according to Anshuka Parwani, a well-known specialist in holistic wellbeing and yoga.
Boosts heart health
Yoga with cardio increases heart rate and oxygenation. “Cardio yoga improves heart health, keeps weight off, and lowers stress. It improves the flow of oxygen to every area of the body. This kind of yoga also incorporates breathing exercises that help enhance lung capacity and functionality. People with busy schedules might particularly benefit from the cardio yoga workout because it is simple to do at home, according to Aman Puri, health expert and creator of Steadfast Nutrition.
Improves overall health
Cardio yoga improves both physical and mental well-being. “Cardio yoga is a more rigorous form of conventional yoga. The fact that it raises your heart rate and maintains it there throughout is a terrific method to get your blood moving. This style of yoga not only raises heart rate but also reduces blood pressure, enhances mental health, and uplifts mood, says Sonakshi Bagla, founder of Shakti Warrior and a health specialist.