Buzz
Yoga is fantastic for improving flexibility, strength, and balance. However, it’s often overlooked as a form of cardio. But a recent study suggests that speeding up the flow between poses can provide a workout comparable to a light aerobics session.
Published in Complementary Therapies in Medicine, the study asked mostly women to follow a workout that included eight minutes of Sun Salutation B, a common sequence in yoga classes. When they held each pose for 12 seconds, they burned 3.3 calories per minute. But when they cut each hold to just three seconds, their calorie burn increased to 5.42 per minute, similar to the burn from brisk walking. Looks like yoga can double as cardio after all.
The participants in the study were all young, fit, active individuals who were experienced in yoga, ensuring they executed the poses correctly. If you’re new to yoga, it’s not advisable to rush through the poses without focusing on your form. But if you're confident in your abilities, here’s how to tackle the workout.
Start by setting a timer to beep every three seconds. We’ve provided a timer for you to use. Then, perform each of these poses, switching with every beep:
Mountain pose with arms at sides (Tadasana)
Chair pose (Utkatasana)
Forward fold (Uttanasana)
Halfway lift (Urdhva Mukha Uttanasana)
High plank pose (Dandasana)
Low plank (Chaturanga Dandasana)
Upward facing dog (Urdhva Mukha Svanasana)
Downward facing dog (Adho Mukha Svanasana)
Right side warrior I pose (Virabhadrasana I)
High plank pose (Uttihita Chaturanga Dandasana)
Low plank (Chaturanga Dandasana)
Upward facing dog (Urdhva Mukha Svanasana)
Downward facing dog (Adho Mukha Svanasana)
Left side warrior I pose (Virabhadrasana I)
Mountain pose with arms at sides (Tadasana)
The quick transitions—known as vinyasa—are effective because flowing between poses requires more total body effort than holding one position. (This was confirmed by the same research team in a separate study.) You can achieve similar results with other yoga sequences, and I've certainly seen classes and videos that start slow and then gradually speed up until you're breathing hard. This approach is a fantastic way to gain strength, flexibility, and cardio benefits all in one session.
