This Yoga Flow Is Actually A Crazy-Good Cardio Workout

Time to get your flow on.


Kristine Thomason |

Time: 2 minutes

Equipment: Yoga mat

Good for: Total-body toning, cardio

Instructions: Flow from one pose to the next. Complete the yoga flow as many times as you’d like. You can also hold each pose for more than one breath, to make the flow a bit longer.

READ MORE: This 2-Minute Yoga Flow Will Get Your Core Fired Up ASAP

Mountain Pose

How to: Stand with your feet parallel and pressed firmly into the mat. Let your arms rest at your sides, with palms facing forward. Imagine you are hugging a block between your feet. Hold for a complete breath, then move to the next pose.

Chair Pose

How to: Keeping your feet in line with your hips, lower your butt down until your thighs are parallel to the floor. Keeping your arms straight, bring them forward and up until your upper arms are in line with your ears. Hold for a breath, then continue to the next pose.

Forward Fold

How to: Stand with feet parallel and slightly wider than your hips, your spine tall and a soft bend in your knees. Fold your torso over your legs, bringing your chest as close to your legs as possible and the crown of your head toward the mat. Hold for a breath, then continue to the next pose.

High Lunge

How to: Plant your hands firmly on the ground. Keep your left foot in place, then stretch your right leg behind your body, and press the weight into the ball of your foot. Root your feet foot firmly into the ground and rise up, lifting both arms overhead, keeping your shoulders down. Lift your torso, and square your hips to face forward. Take a breath, then continue to the next pose.

Warrior II

How to: From high lunge, twist your back foot so it forms a 90-degree angle with your leg, and press it firmly into the mat. Then extend your arms out to the sides at shoulder height, palms facing down, as you pivot your torso, so it’s lined up with your hips. Your gaze should be at your front hand. Hold for one breath, then lower into high plank position.

Low Hover

How to: From high plank position, with your hands directly below your shoulders and legs behind you, slowly lower your body until it’s hovering a couple inches about the ground. Hold here for one breath, then rise back to high plank position.

Downward Dog

How to: From plank position, tuck your toes, lift your hips up and back, and extend your legs. Press your shoulders toward the floor and relax your neck. Spread your fingers wide on your mat, with palms pressed against the floor. Move to the next pose.

High Lunge

How to: From downward dog, bring your right foot between your hands, and keep the left leg stretched behind your body. Root your feet foot firmly into the ground and rise up, lifting both arms overhead, keeping your shoulders down. Lift your torso, and square your hips to face forward. Take a breath, then continue to the next pose.

Warrior II

How to: Twist your back foot so it forms a 90 degree angle with your leg, and press it firmly into the mat. Then extend your arms out to the sides at shoulder height, palms facing down, as you pivot your torso, so it’s lined up with your hips. Your gaze should be at your front hand. Hold for one breath, then lower into high plank position.

Low Hover

How to: From high plank position, with your hands directly below your shoulders and legs behind you, slowly lower your body until it’s hovering a couple inches about the ground. Hold here for one breath, then rise back to high plank position.

Downward Dog

How to: From high plank position, tuck your toes, lift your hips up and back, and extend your legs. Press your shoulders toward the floor and relax your neck. Spread your fingers wide on your mat, with palms pressed against the floor. Move to the next pose.

Chair Pose

How to: From downward dog, hop your feet to the front of the mat. Keeping your feet in line with your hips, lower your butt down until your thighs are parallel to the floor. Keeping your arms straight, bring them forward and up until your upper arms are in line with your ears. Hold for a breath, then continue to the next pose.

Mountain Pose

How to: From forward fold, raise your body up and lift your hands over your head. Slowly bring them back down and fold them in front of your chest. Stand with your feet parallel and pressed firmly into the mat. Imagine you are hugging a block between your feet. Complete the entire flow as many times as you’d like.

This article was originally published on www.womenshealthmag.com 

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