Yoga Carve (Yoga HIIT) for the Core
Hello!! Today I have a great post (& video)! Working on strength training is super important, especially for aging people. Strength training helps to maintain muscle mass that can be lost as we humans age. It can help prevent osteoporosis, manage chronic back pain and arthritis and increases your metabolism.
Here's another great reason to get busy strength training. Getting stronger can improve your yoga practice. Building more overall strength can help prepare a yogi's body for more challenging postures like inversions and arm balances.
Yoga HIIT is a great way to add some cardio and strength to your yoga practice. It's quick and invigorating so it will get your heart rate up, allow you to burn calories even after you're done and will leave you feeling energized for the rest of your day!
A traditional HIIT (high intensity interval training) workout involves a various amount of "rounds", which just means the type of exercise and "sets", which means the number of times the exercise is performed. For a HIIT, the rounds last for 4 minutes and the sets are done 4 or 8 times.
Okay, that might sound a little confusing. So if you do 4 sets, each set lasts for 40 seconds with 20 seconds rest in between. If you do 8 sets, each set lasts for 20 seconds with 10 seconds rest in between. Because HIIT is a high intensity workout, the rest needs to be short.
Below is a written version of this video just incase you prefer to read and do.
12 Minute Yoga HIIT
Warm up with a few yoga poses or sun salutations before performing these two exercises. Do 4 rounds each with 40 seconds of work and 10 seconds of rest. It's intense but will be done before you know it!
Round One: Chair to Hovering Tabletop
Start in Chair pose (utkatasana) with knees bent, arms up, belly button pulled in. Exhale placing your hands on the mat and jump the feet halfway back. Knees will stay bent but lifted from the mat, hovering tabletop (Bharmanasana). Inhale, jump forward and lift torso back up. Continue to move at your own pace until the 40 seconds are up. Rest and repeat.
Round Two: Plank Walks
Start in plank pose, pulling the low belly in and scooping the hips up. Exhale, bending your right elbow and placing the forearm on the mat so the elbow is directly under the shoulder. Bend the left elbow so you are on both forearms. Keep the hips scooped up and abs engaged. Walk the right palm under the right shoulder and do the same with the left hand. Continue to "walk" your plank for 40 seconds. Rest and repeat.
Cool down with a few stretches like low lunge, half splits and wide-angle standing forward fold clasping the hands behind for a shoulder stretch (Prasarita Padottanasana I).