How Does Vinyasa Affect the Cardiovascular System?
Vinyasa is a type of yoga practice in which the yoga poses (asanas) are linked together in flows so that one pose transitions seamlessly into the next. Vinyasa is a derivation of classical Ashtanga yoga, and has been shown to increase cardiovascular health and expand lung capacity.
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Benefits
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Because vinyasa yoga links postures together, it causes an increase in heart rate for a moderate aerobic effect. Vinyasa yoga also correlates the movements with deep breathing, which helps to lessen fatigue during the practice.
Research
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According to a study at University of California, Davis, which tested subjects after 8 weeks of controlled vinyasa practice, vinyasa yoga can maintain cardiovascular health and increase maximal oxygen intake. The journal Medicine & Science in Sports & Exercise confirms that vinyasa has cardiovascular benefits comparable to aerobic dance or walking.
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Time Frame
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Vinyasa yoga can be an effective way to maintain cardiovascular health if practiced at least twice per week for 1 hour each time. You can continue to practice vinyasa yoga for your entire life.
Types
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There are many styles of vinyasa yoga that use different alignment principles and sequencing. Common vinyasa yoga styles include Anusara, Ashtanga, Bikram, Jivamukti and Power. Bikram and Power yoga are practiced in a heated room.
Considerations
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While vinyasa yoga has many health benefits, including cardiovascular fitness, injury is possible if exercises are not done properly. Begin your vinyasa yoga practice with a qualified yoga instructor, and do not push your body.
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