Cardio and Iyengar Yoga
The popularity of cardio and aerobic exercise
It seems that many health-conscious people are obsessed with aerobic activity and cardio workouts these days. Running and cycling have exploded in popularity, and a multiplicity of cardio regimens look to be on offer at studios in every suburb, if not every street, these days. Iyengar yoga is often overlooked as a cardio option because the poses are done in a more mindful and methodical manner and it commonly doesn’t have a rigorous workout component to it. The question could very well be posed: if yoga is taken as a regimen to improve one’s health, why is the cardiovascular component not emphasised more?
The first thing to mention here is that, while most people will take up yoga for well-being reasons, the health benefits are really only a by-product of what yoga is truly about. In the end, yoga is all about quietening the citta, or the mindstuff, so that one can perceive reality clearly. Iyengar yoga uses the body, in the form of asana and pranayama, as a tool to achieve this. However, most people are initially attracted to the practice because of its health and well-being benefits.
The other thing to note is that while the theory behind aerobic exercise and cardio workouts are based on the science of anatomy and physiology, and scientific research, an Iyengar yoga perspective is strongly formed by yogic philosophy (Sankhya) and traditional Indian medicine (Ayurveda).
Aerobic exercise and cardio workouts are physical activities that use the body’s large muscle groups, and is rhythmic and repetitive. It increases heart rate and how much oxygen the body uses. Examples of aerobic exercise include walking, cycling and swimming, whereas cardio workouts often combine various styles of dance, barre, pilates and even yoga postures. According to scientific research this type of activity reduces your risk of heart disease, diabetes, high blood pressure and high cholesterol.
Yoga perspective on cardio and aerobic activity
The yogic perspective has a different take on this, and does not necessarily equate a faster pumping heart with improved oxygen distribution and enhanced health. When BKS Iyengar was asked to speak about whether there was an aerobic component to asana practice he would talk of two types of exercise: irritative and stimulative. Irritative exercise aggravates the body, whereas stimulative exercise invigorates the body. He would consider many aerobic activities to be irritative because the breathing is fast and shallow, and the diaphragm becomes tight and hard. While the heart is worked and beats fast, often due to the hardness and stiffness of the muscles and body, the circulation is not efficient. Moreover, often aerobic activities and cardio workouts can lead to breathlessness and exhaustion. ‘People are made to think that jogging increases the pumping of the heart and therefore it gets stimulated. On the contrary the heart gets irritated as improper breath movements disturb the diaphragm which create laboured breathing……In running and jogging the diaphragm becomes tight and hard. Due to the un-rhythmic diaphragmatic action breathing becomes hard and fast and the heart beats fast but it does not mean that the heart has flushed out the blockages’ (Astadala Yogamala: Volume 8 BKS Iyengar).
On the other hand, the manner in which yoga postures are performed in Iyengar yoga is more stimulative and invigorating in nature. The diaphragm is made to become elastic, and space is created in the body so that the heart does not need to pump as hard for circulation to be efficient and effective. ‘When space is created, the blood is made to circulate more, and the nerves get tremendous energy from this increased blood supply’ (Interview with BKS Iyengar, Yoga Vaani (64) March 2001). This is why, after standing poses, forward bends and twists have been understood and mastered to a certain extent, there is an emphasis placed on inversions and backbends - including longer holdings of the supported variations. These poses generate circulation, and stretch, expand, and open the lungs and chest region, creating space in the body so the heart doesn’t need to pump as hard. Effort is practiced in a controlled manner so as not to over-stimulate the body. Even in the most complex yoga poses, breathing continues to be regulated through the nostrils without any excessive panting or rising of the heartbeat. Essential organ systems are energised and kept healthy, without any excessive stimulation.
Asanas to stimulate the heart without irritation (from Astadala Yogamala vol. 8)
The importance of breath
The focus on the breath in Iyengar yoga, and the way an inhalation and exhalation is taken, distributed, harnessed, and released, is also important with respect to efficient cardiovascular health. The amount of oxygen retained from a conscious and skilful yogic breath is much greater than a normal breath. This increased level of oxygen absorption feeds into the vascular system, making circulation, and therefore cardiovascular function, more effective. 'All this means that the supply of energy is much greater in the Yogic method of respiration than in ordinary breathing. In ordinary breathing we only use a part of the lungs, but in pranayamic breathing we use the full lungs.’ As a result of this, he goes on to say ‘this is why we do not become victims of environmental disturbances and emotional upsets - because the tremendous amount of energy conserved in our body can withstand the onslaught of environmental circumstances and forces. This is the effect of pranayama which generates and stores a great amount of energy, which is put to use only when necessary.' (Interview with BKS Iyengar, Yoga Vaani (64) March 2001).
Another thing to mention here is that aerobic and cardiovascular activities are often repetitive and focus on one part of the body which can lend itself to overuse and injuries to the bones, joints and ligaments. Asanas are more wholistic, and in a complete practice aim to distribute the energy generated evenly throughout the body. Aerobic movements are reflexive rather than reflective, and do not involve the intelligence, or a sense of mindfulness, in their execution. As such, these aerobic movements do not work as deeply and efficiently as the way poses are executed in the Iyengar method. ’Such forms of exercise work with - and for - the skeletal and muscular systems. They cannot penetrate beyond these limits. But asanas penetrate each layer of the body and ultimately, the consciousness itself.’ (Yoga: The Path To Holistic Health BKS Iyengar).
Iyengar yoga does not focus on activity that strongly pumps the heart, nor increases the respiratory rate. However this does not mean that it ignores cardiovascular function. In fact it has been explained here that its attention to creating space in the body, and particularly opening the chest region, along with yogic breathing, and mindful execution of poses, enhances cardiovascular health, while penetrating the deeper layers of the body/mind complex.
Interested in learning more about Iyengar Yoga? Our classes can be attended in-person, or online from anywhere in the world! Check out our daily schedule here.
James Hasemer
James Hasemer is the Founder and Director of Central Yoga School and a Senior Iyengar Yoga Teacher, Assessor, and Moderator. He is also currently a Teacher Director on the Iyengar Yoga Australia Board.
References
[1] Astadala Yogamala: Volume 8, BKS Iyengar, 2008
[2] Yoga: The Path To Holistic Health, BKS Iyengar, 2001
[3] Yoga Vaani (vol 64), Newsletter, BKS Iyengar, 2001