What Is Cardio Yoga- All You Need To Know

Cardio yoga and normal yoga have slight differences between them. Do you know what these differences are? What is cardio yoga? These questions might come up to you if you are starting out with your yoga sessions. In the last decade, yoga has gotten up a fast pace all over the world. Its popularity shows the evidence of assurance. The western countries started adopting this culture in their daily routine because it has several benefits. And it does not have any e specific side effects like other pills or allopathic medicines. The yoga comes from Indian culture and medicinal books. Yoga is the most important exercise for a regular Indian. There are hundreds of yoga exercises that can help you in many ways, and cardio yoga is one of them.

Cardio yoga is a popular mixture of cardiovascular exercises, and yoga. Many of the studies have shown a good result of cardio yoga. It works as an alternative for those who expect relaxation from yoga but want to do intensive exercises at the same time. Trust me, guys, it has helped me in many ways. This article will talk about several aspects of cardio yoga and try to understand its benefits.

What Is Cardio Yoga?

Before going deep into the benefits or steps of doing cardio yoga, we will understand what exactly cardio yoga is. Yoga is an Indian philosophy that basically relaxes your mind and body simultaneously. It consists of breathing and physical exercises, and some of the most popular ones are Kapalbhati and Surya namaskar. Many of the studies have shown that yoga can enhance the Focus and relieve mental stress. This practice is very popular among all of us as it basically results in better sleep and a relaxed mental and physical state of one’s body.

There are many types of yoga classes, like power yoga, ashtanga yoga, and vinyasa yoga. And all of this yoga are basically to improve your mental and physical strength, including your body posture. However, they do not talk about cardio exercises. The reason behind this is that these all yoga positions for exercises mainly have Focus on breathing techniques and body flow. Unlike cardio yoga, these exercises are not based on the dynamic movements to ramp up your heart rate.
The cardio yoga is not any specific yoga type as it is just a style of performing different types of yoga exercises at a fast pace. The continuous flow and fast pace of muscles cause cardiovascular workout and also helps in the circulatory system.

Most Common Cardio Yoga Workouts

As we discussed, there is no specific definition of cardio yoga, so the steps and procedure might mix in their own sequences and movements. Yoga is generally considered safe, and it does not have any side effects until you have orthopedic and neuropathy-related limitations. First, you will need a yoga mat to start with cardio yoga and make sure you are on a flat surface as you will be able to balance yourself better. Basically, cardio yoga is performed on major muscle groups. Cardio yoga workouts are of different types like chest, legs, back, and your arms.

Surya namaskar or Sun salutation

We have already understood that yoga is related to some sequence of movements. And Surya namaskar is one of the most famous yoga. Surya namaskar, commonly known as Sun Salutation, is a series of different posters performed in a particular sequence.

The sequence of Surya namaskar

Samasthiti

To start with Surya Namaskar, you need to start standing up straight on your feet. The feet should be together, and weight should be evenly distributed. Then it would be best if you rolled back your shoulders and hands should hang by your side. Make sure your chin is parallel to the ground.

Urdhva hastasana

The second step is very easy as you need to in hell and bend your knees slightly at the same time. Nowadays, your arms over your head and look at your both thumbs. We should keep this in mind that palms should be brought together at the upper movement.

Uttanasana

Now it’s time for lower movement. For this, you need to exhale and straighten your legs. To start the down movement, bend from your hips, and try to bring your hands down. While doing this step, we should keep this in mind that neck muscles should be relaxed.

Uddhava uttanasana

Now inhale and pressurize your spine to lengthen. At the same time, opening your shoulders and looking forward.

Chaturanga dandasana

Now it’s time for intermediate level steps. For this, you need to exhale and step your feet backward. Then you need to bend your elbows and tuck them into your sides. And finally, lower your body. For modification in the exercise, you can either keep your knees off the ground or bring knees to the ground.

Urdhava mukha svanasana

Going father inhale The breed and then try to push your legs away from your body. As you do this step, your knees stay off The ground, and your just starts lifting. The last step of this is you need to look at the sky while doing the same.

Adho mukha svanasana

We will start coming back to earlier positions in adho mukha svanasana. You need to exhale and then talk your toes under. While doing this, you need to lift your hips and bring your shoulder down. Now, look at the navel between the legs for a modification; you can stay in this position for five deep breaths.

Uddhava uttanasana

Now inhale and pressurize your spine to lengthen. While opening your shoulders and looking forward. ( Same as step 4)

Uttanasana

you need to exhale and straighten your legs. Bend from your hips and try to bring your hands down. While doing this step, we should keep this in mind that neck muscles should be relaxed. (same as step 3)

Uddhava uttanasana

Now inhale and pressurize your spine to lengthen. While opening your shoulders and looking forward. (same as step 2)

Samasthiti

to come back in the basic position, you need to start standing up straight on your feet. The feet should be together, and weight should be evenly distributed. Then it would be best if you rolled back your shoulders and hands should hang by your side. Make sure your chin is parallel to the ground. ( Same as step 1)

Other Movements

Below mentioned are some of the extra beneficiary steps that one can choose to add to the sequence.

Child’s pose push up.

If you have ever tried kneeling plank position, then you should start with this only and then try to perform kneeling push-ups. After doing kneeling, push-ups try to sit back on your heels; however, keep your arms extended in front. This is child pose push up, and for repeat IITian you need to bring your body again into kneeling position and start repeating.

Leg lift pigeon sequence

Leg lift pigeon sequence is very helpful. To start with this, you should start in the plank position, then try to lift your leg and left leg towards the ceiling slightly. Then the left leg backs down very slowly; you need to talk your knee towards your chest in between. Again lift your left leg at the ceiling and pull the left me through. This time you need to allow the rest portion of your left leg to rest on the ground at the time when you are lowering down your glute. Kora petition, you need to start with a basic position, and you can also perform this with your right leg.

Work downs

For this position, you need to start from a basic standing position, then start bending at your hips and walk down to a simple plank position. After this, you need to push yourself downward, facing down. However, keep this in mind that you need to push your hips to the sky while doing walk downs. Then hold on to this position for 3 to 4 seconds and then slowly walk back to the standing position. You can use the support of hands while coming back.

Weight Loss

Many researchers and scientists have said that yoga might aid weight loss, but studies have some conflicting results. For example, in a 35 studies review, over 2200 participants found that yoga cannot aid in weight loss as there was no BMI loss for waist circumference loss in those participants. Where is different research, it was shown that body mass index is reduced significantly in the participants? Still, some of us believe in that weight loss may occur while doing yoga. If you are worrying about your cardiovascular fitness and performing beginner to intermediate level yoga, then it will not help you in any way. You have to be fully focused towards your heart health.

Cardio yoga is an intensive form of yoga where you train your heart to increase calorie burn and weight loss. Many studies have shown that if a person performs cardio yoga five times per week for 30 minutes, it might help him/ her loosen up the weight a little bit. However, one should keep this in mind that you should not eat high-calorie food while performing regular cardio yoga; generally, scientists and doctors suggest reducing intake to 500 calories per day for weight loss.

Final Words

Yoga has always helped many people in different ways, like mental peace, physical relaxation, and weight loss. Cardio yoga is the perfect blend of several cardio exercises and yoga. I have been trying cardio yoga for the last three years, and trust me; my BMI has reduced to a significant level. Cardio yoga works on fat-burning and makes you feel healthy in both physical and mental ways. One who is Focus toward intensive workouts and wants to do yoga, then it is the best choice for them.
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