Is Yoga a Good Form of Cardio?
Where yoga fits in your fitness routine—and what it offers beyond heart rate.
Most traditional yoga styles do not qualify as cardiovascular exercise by American Heart Association standards, which recommend 150 minutes of moderate-intensity activity raising heart rate to 50-70% of maximum. However, vigorous styles like Power Yoga, Vinyasa, and Hot Yoga can elevate heart rate into aerobic zones, providing moderate cardiovascular benefit.
Defining Cardiovascular Exercise
Cardiovascular (aerobic) exercise requires sustained elevation of heart rate—typically 50-85% of maximum—maintained for extended periods. By this strict definition, gentle yoga styles don't qualify.
Your heart rate during Hatha, Yin, or Restorative yoga likely won't reach aerobic training zones. These practices offer other benefits, but cardiovascular conditioning isn't primary among them.
Where Different Styles Fit
Minimal cardio: Restorative, Yin, gentle Hatha—heart rate stays near resting levels.
Light cardio: Standard Hatha, beginner Vinyasa—intermittent heart rate elevation.
Moderate cardio: Vigorous Vinyasa, Power Yoga—sustained moderate heart rate elevation.
Higher cardio: Hot Yoga, Ashtanga—heat stress and continuous movement push heart rate into higher training zones.
Even vigorous yoga typically provides less cardiovascular stimulus than running, cycling, or swimming at moderate intensity. If heart health is your primary goal, supplement yoga with dedicated cardio.
What Yoga Offers Beyond Cardio
Cardiovascular fitness is one component of overall health. Yoga excels at flexibility, strength (particularly core and stabilizers), balance and coordination, stress management, and body awareness.
For comprehensive fitness, most practitioners benefit from combining yoga with dedicated cardiovascular activity—walking, running, swimming, cycling, or dance.