Hiit yoga: the perfect fusion between calming and dynamism

The foundations of hiit yoga 

Hiit yoga, this booming discipline, offers a complete workout that strengthens the body, boosts metabolism and nourishes the mind. In this article we will look at its origins and its most important aspects. 

The 1950s and athletics

The 1950s are known as the decade of science with the discovery of nuclear weapons, vaccines and satellites. But it is also the time of sporting discoveries. In particular that of HIIT Or high intensity interval training. 

It all started with a Czechoslovakian athlete, Emile Zatopek, who used a very different training method from his teammates to improve his performance. Of interval training. This is a intensive training followed by short breaks. It is a 30 seconds “on” and 20 minutes “off” method. His practice paid off since Zatopek was crowned Olympic champion in the 5 and 10 km at the Helsinki marathon in 1952. From then on, two German researchers studied his formula to understand why it was so effective. 

The heart, occupation of the 1990s

But the Germans will not have their answer. But it is the Americans who will find the explanation. Their investigation showed that intensive effort followed by a short recovery period helps lower the resting heart rate. 

21st century, the interest of HIIT

Unfortunately their research will not go any further, the benefits of hiit are not addressed. It will be necessary to wait until the 21st century for studies to look into this subject. And it has borne fruit since studies show that hiit allows you to do lose weight for athletes while maintaining muscle mass. Indeed, fat burns at cardiovascular demand. 

The fusion of hiit and yoga 

The idea of combining hitt and yoga comes from a desire to make yoga even bolder that the warrior yoga, For example. But also to respond to needs yogis looking for a more intense workout. Consequently, cardio movements and interval sequences were added to the practice to give it a dynamic dimension. 

Today, the effort is provided for 20 to 30 seconds followed by a recovery time of a few seconds. It has become a common sport in many studios and fitness centers and can be a complement to a classic yoga session.

The principles of hiit yoga

Hiit yoga mixes the energizing aspects of hiit with the tranquility of yoga. Here we will look at the key principles of this sport that allow you to achieve a balanced and powerful workout. 

Strength and flexibility 

One of the main principles is based on these two interdependent elements that reinforce each other. In a sense, the yoga emphasizes the flexibility et elasticity muscular. While the hiit to focus on endurance, there strength and the muscle development in depth. 

Hiit yoga work includes exercises which work the muscles intensely and effectively. Indeed, practitioners use movements like burpees, THE boards, THE slots and the squats stir-fries during their session to strengthen their body completely. In this sense, they develop their muscular strength, their physical resistance and improve their posture as well as their stability. 

The appearance of flexibility comes from yoga. She works with the fluid postures and the stretching specific to yoga. It is during recovery that the dynamic positions and the flexibility movements are incorporated. This allows to relax the muscles, ofimprove flexibility and D'increase range of motion. 

Intensity

Hiit yoga is an intense activity that raises heart rate through energizing sequences. This is explained by the rapid movements executed like the jumps, cardiovascular exercises and fluid sequences. These latter stimulate the cardiovascular system, increase energy expenditure and strengthen endurance. Also, the intensity allows pushing physical limits of each person, using the muscles as much as possible. 

Additionally, yoga postures are performed with a intention of strength and power, which develops the muscular resistance and promotes whole body strengthening. However, not everyone has the same abilities and limits. So it's aboutadjust its intensity according to his physical abilities and his objectives. 

Furthermore, intensity also plays a role in the maintaining concentration. Hiit yoga requires increased mental focus. Indeed, by remaining completely focused in each movement and breathing, this allows you to establish a connection between body and mind. It is also a way of managing energy and recovery.  

Breathing

This discipline uses the conscious breathing. Practitioners are invited to pay particular attention to their breathing throughout the session. Indeed, breathing allowsoxygenate the body, of calm the nervous system and of promote relaxation. Additionally, breathing helps coordinate body movements, synchronized inhalations and exhalations with transitions between yoga postures and high-intensity exercises. Thanks to synchronization, the rhythm is maintained, the energy is amplified and the movements are made more fluid. 

Furthermore, breathing is a good element for regulate the intensity. Namely that specific techniques are used such as breathing of fire where breathing alternates between the nostrils. She is in demand since she increases energy, boosts metabolism and intensifies training. 

 Breathing for concentration and stress

In addition, breathing is a powerful tool for to manage stress. In particular the abdominal breathing which is useful for calm the nervous system, promote a feeling of inner peace and reduce stress. Also, the conscious breathing hasanchors the athlete in the present moment and helps avoid mental distractions. 

Finally, breathing promotes mental clarity and concentration. This is the case if the practitioner pays attention to his breathing. he can cultivate increased presence of mind, detach yourself from intrusive thoughts and concentrate entirely on your movements and sensations. 

The areas worked

Hiit yoga works different areas of the body, stimulating metabolism, strengthening muscles and improving flexibility. We will explore the main body regions involved. 

Core and abdominals 

Hiit yoga emphasizes the strengthening of the abdominals and core. In particular by core and plank exercises. As illustrated by static boards with leg raises that strengthen the deep muscles of the abdominal girdle which includes the transverse abdominis muscles and the oblique muscles. Next, take the case of leg raises that strengthen the lower abdominal muscles. In fact, by hanging from a pull-up bar, you can lift your legs upwards by engaging your abdominal muscles. It's an exercise effective for the lower abdominal muscles thus creating a muscle definition.  

Concerning the trunk, they can be performed standing or seated by turning the torso from one side to the other while keeping the trunk engaged. In this way, the oblique muscles are reinforced and create a lateral stability in the trunk. 

Arms and shoulders

Hiit yoga strengthens the arms and shoulders through precise exercises that tone et sculpt these parts of the body. To begin, the pumps intensively use the arms and shoulders. This is how the triceps, deltoids and pectoral muscles are strengthened. To take another example, the burpees exercise also illustrates this well. Just take a jump and get started plank position, then in a standing position, the arms and shoulders are inevitably stressed with each repetition. In another register, the dynamic yoga postures such as dynamic plank and downward facing dog position work the muscles of the arms and shoulders when held stable or during transitions between each posture. 

Legs and glutes

In hiit yoga, the legs and the glutes are key muscles. One of the basic exercises is squat, effective in using these muscles. Indeed, to do this you must bend your knees while squatting, which automatically engages the quadriceps, hamstrings and glutes. 

Likewise, with the slots, you put your legs and glutes to work. You should take a step forward and bend your knees to lower yourself into a lunge position. In this sense, you activate quadriceps, THE hamstrings, THE glutes and the stabilizing muscles. 

Another exercise like jumps allows you to strengthen leg and glute muscles while improving your explosiveness and your coordination. 

In addition, postures of dynamic yoga, namely, the warrior pose or the chair are powerful for tone these muscles. 

The glutes exercise

Finally, the exercise of gluteal bridge is an important element for work the glutes and hip muscles. To do this, lie on your back, bending your knees and lifting your hips off the floor while engaging your glutes. 

The postures 

One of the distinctive aspects of hiit yoga is the use of dynamic yoga postures that fit seamlessly into the workout sequences. Here are a few. 

Sun Salutation 

Sun salutations consist of a succession of movements that encompass several yoga postures. They are useful for rwarm up the body and prepare the muscles and joints for physical exercise. It's a very good exercise for warming up in yoga. 

Warrior pose

THE yoga warrior pose serves to rstrengthen legs, arms, shoulders and core. Besides variations such as Warrior I, II and III firm the muscles of the lower limbs, improve balance and help acquire better posture. 

The dynamic board

She is exploited because of her work on muscles of the trunk, shoulders and arms. Performed in a plank position, you must bend your arms while maintaining a core position. The dynamic plank posture is appreciated thanks to the developing upper body strength that it provides. As well as for his strengthening the core and improving muscular endurance. 

Downward facing dog posture

There downward facing dog position is applied for stretch and strengthen the muscles of the back, arms, shoulders and legs. Also, she favors the opening of the spine as well as thehamstring muscle extension et consolidates the stabilizing muscles of the trunk. It is also a good yoga posture immune system. 

Chair pose

This is used to strengthen the glutes, core and legs. It is done in a squat position and engages the muscles of the glutes, abdominals and thighs. This posture is effective for develop muscular endurance, strengthen the lower body muscles and improve balance. Excellent yoga exercise to lose weight in the thighs. 

The benefits

The practice of hiit yoga is becoming more and more popular due to the many benefits which appeal to athletes. This sport improves your physical condition and well-being. Here are some virtues of this discipline: 

• Muscle strengthening, thanks to resistance exercises.
• Improved stamina, especially with high-intensity cardiovascular exercises.
• Develops flexibility and mobility with dynamic yoga postures and stretching.
• Burns fat since exercises stimulate metabolism and promote fat burning. 
• Help with stress management because breathing helps calm the nervous system. 

The essentials of hiit yoga

Hiit yoga is the union of high-intensity hiit interval exercises and yoga postures. The aim being to strengthen muscles and bring serenity. It is an intense sport that lasts between 30 and 60 minutes with 20 to 30 seconds of exercise and a few seconds of rest. Furthermore, this activity is based on several principles: 

• Breathing

• Intensity 

• Strength and flexibility

Hiit yoga works several parts of the body: 

• Legs and glutes

• Core and abdominals

• Arms and shoulders

About the postures of yoga, we find: 

• Chair pose

• Downward facing dog posture

• Dynamic board

• Sun Salutation

• Warrior pose

Finally, the virtues are the following : 

• Muscle strengthening

• Weightloss

• Builds endurance

• Develops flexibility and mobility

• Better stress management

Be intense at POSES

Do you want to spice up your yoga sessions? Put on your best leggings and head to POSES. POSES, it’s dynamic yoga At rhythm of exciting playlists. 

Let yourself go on 50 minute sessions. Explore the essentials of postures, transitions et yoga movements. Your body has never been so connected to your mind! 

Enjoy our Pulse sequences® which promise a muscle strengthening, isometrics and bodyweight exercises. Strength and fluidity will accompany you throughout. You can rely on our skillful and trained coaches. 

So, want to intensify your yoga sessions?