Samadhi Yoga Denver

Yoga Classes, Workshops and Yoga Teacher Training in Denver

Is Yoga Cardio?

We all know how important it is to add both cardio and strength training to your exercise routine to achieve optimal health. But is there a way to get both through one workout? Traditionally yoga is known for its ability to stretch and strengthen the body through a series of challenging poses. While participants do sweat a ton during this practice, many do not consider yoga a cardio workout. But should they?

Why Cardio? Studies link cardio workouts with better cognitive function, sharper focus, and possible protection against the short-term memory loss that often comes with aging.

The Argument for Yoga as Cardio                                                                                                                 

In order for a workout to be considered cardio, your workout must contain these three components: intensity, duration, and frequency. While not all forms of yoga meet these qualifications, many do.  In order to determine if the yoga you are practicing counts as cardio ask yourself these question. Am I reaching my maximum heart rate, and am I staying in range for at least 20 minutes?

How to Measure Your Heart Rate

For a rough approximation of your maximum heart rate subtract your age from 220. If you are over 40, subtract your age by 180.  If you are finding that you are working at a lower intensity, it is important to note that you can still reap the cardio benefits with a balance of longer duration and greater frequency.

A Yoga Routine Proven To Get Your Heart Rate Up

If you are looking for a way to amp up your yoga routine with a little cardio, we recommend this HITT Yoga workout. By combining the fat-burning benefits of HITT cardio, with the toning and sculpting benefits of yoga, this 20-minute workout can be completed anywhere! By combining the fat-burning benefits of HITT cardio, with the toning and sculpting benefits of yoga, this 20-minute workout can be completed anywhere!

To complete this routine, perform each of the following exercises for 30 seconds each. Repeat all 8 yoga poses x 4 sets {2 sets on the right and 2 on the left}.

  1. Down Dog Pigeon Taps
  2. Pigeon Pose Hold
  3. Crescent Lunge Knee Drives
  4. Crescent Lunge Hold
  5. Revolved Chair Jumps
  6. Revolved Chair Hold
  7. Warrior 2 Windmill Jacks
  8. Warrior 2 Hold

Ready to take your practice to the next level? Check out one of our yoga classes! Our expert yoga instructors are here to guide you throughout the whole process transforming your body, mind, and soul!

 

Yoga Classes For Beginners – Vinyasa, Ashtanga and Power Yoga

shutterstock_293515253Yoga is one of the most beneficial forms of exercise that you can do. This is because practicing yoga results in both mental and physical benefits that include improved strength, improved flexibility, the ability to breathe better, less mental and physical stress, better sleep and much more.

However, taking yoga classes can be a little intimidating for beginners. If you feel this way, then you should strongly consider taking beginner yoga classes at a smaller yoga studio instead of at a chain. By attending a smaller studio, you’ll be provided with more personal instruction in a more intimate setting. The following are a few types of yoga classes you may want to try out as a beginner:

  • Vinyasa Yoga – Vinyasa yoga is a form of yoga that involves coordinating your movement with your breath in order to flow from one pose to another. The word “vinyasa” means to arrange something in a special way. At it’s very basic, it consists of a sequence of poses that flow together. There is no strict sequence in which the poses must be done – the poses in vinyasa can vary each time, allowing you a lot of freedom in how you practice this form of yoga. Vinyasa yoga classes often compliment the practice with meditation, chanting and even music.
  • Ashtanga Yoga – Ashtanga yoga isn’t too different from vinyasa. In fact, vinyasa yoga actually developed as a less rigid form of ashtanga yoga. Ashtanga yoga also consist of a number of poses that are done in sequence. However, there is a very rigid sequence in which the poses must be performed – and students cannot move from one pose to another until they have mastered the prior pose first.
  • Power Yoga – Power yoga is a more fitness-based approach to vinyasa yoga that doesn’t use meditation, chanting or breathing exercises. It was developed as a way to make Ashtanga yoga more accessible to western students. Like vinyasa yoga, power yoga does not abide to the rigid rules concerning the sequence of poses performed in ashtanga poses. Power yoga focuses on building strength and flexibility and is often taken by students who are looking to build up a sweat, which is one of the reasons that it became known as power yoga.

All three of these types of yoga practice are similar to one another in that they consist of performing a sequence of poses that flow into one another. If you’ve never practiced yoga before, any of these three forms of yoga are a good place to start. Deciding which one to try out depends largely on what kinds of results you are looking for in terms of physical and mental fitness. But whatever form of yoga you choose to practice, you can be sure that you’ll get a lot out of it.