Yoga is widely practiced for its numerous health benefits, and it can also increase energy expenditure. Vinyasa yoga, a system of hatha yoga, meets criteria for moderate-intensity physical activity. It is unclear whether the individual sequences produce different oxygen consumption (VO2) and heart rate responses. The purpose of the present study was therefore to evaluate potential differences in VO2 and heart rate responses across sequences of a 60-minute vinyasa session. Participants included 40 healthy male (n = 20) and female (n = 20) adults (age 30.9 ± 8.8 y) with self-reported yoga experience. The sequence implemented was based on Baron Baptiste’s Journey into Power sequence. This vinyasa yoga practice included several sequences: integration, sun salutation, crescent lunges, balancing, standing, back bending, and restorative. VO2 (mL/kg/min) was measured by portable indirect calorimetry and expressed as metabolic equivalents (MET). Heart rate was measured using a Polar HR monitor and presented as a percentage of age-predicted maximal heart rate (APMHR). METs and APMHR differed significantly across sequences (each p < 0.001). METs for the integration, sun-salutation, crescent-lunges, balancing, standing, back-bending, and restorative sequences were significantly different from one another (p < 0.001); balancing and back-bending sequences, however, were similar. During the integration and restorative sequences, APMHR was similar (p = 1.00) and significantly lower compared to sun-salutation, crescent-lunge, balancing, standing, and back-bending sequences (each p < 0.001). METs and APMHR differed significantly across sequences of a vinyasa yoga practice. These data could inform an individualized yoga series based on current fitness levels to maintain or improve cardiorespiratory fitness.

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