Cardio Practice

About This Class

This 28-minute cardio-focused flow with Mike Nader wastes no time: it moves almost non-stop from the opening breath-linked arm raises through mountain climbers, push-up sets, Chair Pose pulses, dynamic Side Angle Pose, Half Moon, Warrior One, Warrior Three, Crescent Pose flows, and the challenging Nakrasana (Crocodile Hop) — all strung together with minimal rest between poses. Floor work includes one-legged push-up variations, Navasana, table-top hip lifts, and side-lying Bow Pose. The instructor explicitly frames the practice as a cardiovascular alternative for yogis who don't run or cycle, emphasizing heart and lung health, increased circulation, and the reduction of kapha (stagnant energy) to build motivation and vitality. The class closes with supine twists, a full-body tension-and-release breath hold, and a short Savasana. Ujjayi breath is cued throughout, and modifications (knees down for push-ups, bent-knee Navasana, Plank instead of Chaturanga for hops) are offered consistently.