Jornal de Yoga e Fisioterapia
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Cardiovascular and Metabolic Responses to Vinyasa Yoga and Paced Surya Namaskar B

Stefanie Joshua and Christopher C Dunbar

Objectives: The purpose of this study is to assess cardiovascular response to a thirty-minute continuous and uniformly paced session of Surya Namaskar B. The metabolic response to the yoga protocol is compared to the maximum cardiovascular response assessed utilizing a Bruce Protocol treadmill test to determine whether or not the a vinyasa flow yoga practice, including frequent paced Surya Namaskar B, meets the guidelines for moderate intensity activity as outlined by the American College of Sports Medicine (ACSM). Methods: Four healthy men and women (37 - 62 years) who have practiced vinyasa yoga for at least six months participated in the study. Participants completed a Bruce Protocol treadmill test to assess maximum cardiovascular and metabolic response. In a subsequent session, participants completed thirty minutes of a paced Surya Namaskar B yoga protocol. Results: Participants exhibited an average 50% or more of their VO2 max and between 5-8 METS during the course of the thirty-minute yoga protocol. Conclusion: The practice of Surya Namaskar B, paced at approximately one sequence completed over 45 seconds, can elicit a moderate intensity cardiovascular response and meets the guidelines of moderate intensity activity.