Yoga It is known to impart various mental, physical, and spiritual benefits. It calms the mind, relieves stress and keeps general well-being in check. But can it also give you benefits like blood pumping and heart fluttering? cardio workout does it?
On this International Yoga Day, health and fitness experts clarify how the ancient practice of yoga can also be considered cardio and improve your fitness levels if you practice certain forms. “If you practice certain styles of yoga, such as vinyasa yoga, for a minimum of 45 minutes, 3-5 times a week, yoga it can be considered cardio and therefore improve your fitness level,” said Dr. Parmila Sharma, HOD – Physiotherapy, Paras Hospitals, Gurugram.
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She added that when done correctly, “a yoga session can be more difficult and calorie-burn off an hour on the treadmill, and it’s a great way to grow and stay toned using your own body weight.”
Okay, Dr. Narendra Shetty, Director of Wellness, Kshemavana, Bangalore. “Yes, yoga is the best substitute for cardiovascular exercises; Yoga is not an ‘exercise’ as it is pronounced in a yoga scripture, it is said to be a ‘work on’.”
“Cardio is a aerobic exercise which focuses on activities that increase the heart rate to strengthen the heart muscles but at the same time, leaves the individual tense and exhausted. Yoga focuses on improving cardiovascular circulation with minimal effort and increased stability,” he said.
Explaining the same, Dr. BN Singh, Senior Consultant Internal Medicine, Fortis Escorts Hospital, Faridabad, said: “Yoga improves your body’s ability to pump enough blood and deliver enough oxygen to your muscles while maintaining your exercise. The healthier and fitter you are, the longer you can exercise at a steady pace. By increasing your cardiorespiratory fitness level, you can also ease the daily load on your heart and therefore live longer.”
Certain yoga poses can give cardio-like effects (Photo Express by Jithendra M)
Citing statistics and research, Dr. Singh highlighted yoga’s role in improving blood circulation, lowering blood cholesterol levels, and lipid buildup within blood vessels “thus reducing the risk of atherosclerosis, heart attack, stroke, heart block, etc. ”
Here are some yoga asanas to try that will give you a cardio-like effect, according to experts.
*Surya Namaskar (Salutation to the Sun): Surya Namaskar (Salutation to the Sun) is a series of postures performed in a specific order. “The effect of rapid rounds of Surya Namaskar It is similar to that of aerobic physical exercise with increased resistance and muscle power. It increases heart rate and cardiovascular circulation and improves oxygenation of cardiac tissues,” explained Dr. Shetty.
*Chaturanga Dandasana (plank pose): The best way to strengthen your core is to do Chaturanga Dandasana. “Its advantages are enormous, despite how easy it seems,” said Dr. Sharma.
*Adho Mukha Svanasana (Downward Facing Dog Pose): Tones your entire body while paying special attention to specific muscles.
*Sarvangasana (shoulder pose): There are numerous benefits to Sarvangasana, including increased strength and better digestion. However, it is well known for stimulating the metabolism and regulating thyroid levels
Dr. Shetty concluded by saying that with the correct postures and continuous flow, “yoga can increase heart rate and it can replace cardio.”
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