--- title: Sky Ting Founders Share 10-Minute Cardio Yoga Routine description: Sky Ting founders, Krissy Jones and Chloe Kernaghan, share a 10-minute cardio yoga workout to help increase your flexibility. canonical: https://time.com/5331132/sky-ting-cardio-yoga-increase-flexibility/ author: Krissy Jones article:opinion: false article:content_tier: free article:published_time: 2018-07-10T15:12:48.000Z article:modified_time: 2026-10-12T09:33:47.227Z og:title: This 10-Minute Cardio Yoga Workout Will Help Make You More Flexible og:description: It'll also get your heart rate up! og:url: https://time.com/5331132/sky-ting-cardio-yoga-increase-flexibility/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt87b2ddbe36053e6b/698934aee76ad279196326df/sky-ting-cardio-yoga1.png?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 1710 og:image:height: 962 og:image:alt: Sky Ting Cardio Yoga og:type: article twitter:card: summary_large_image twitter:title: This 10-Minute Cardio Yoga Workout Will Help Make You More Flexible twitter:description: It'll also get your heart rate up! twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt87b2ddbe36053e6b/698934aee76ad279196326df/sky-ting-cardio-yoga1.png?branch=production&width=1200&quality=75&auto=webp&crop=16:9 video:duration: 10:33 video:published: 2018-07-05 section: video topics: yoga, cardio yoga, lunging salutations, warrior 3, handstand practice, wheel pose, bridge pose, restorative yoga, twists, walkover, yoga block, breathwork genre: instructional, workout tones: energetic, calm, encouraging, focused emotions: calm (medium), energy (high), gratitude (low) sentiment: positive audience: yoga practitioners, fitness enthusiasts, beginners to intermediate students people: Sky Ting products: yoga block transcript_source: publisher captions transcript_reviewed: not applicable ---  # This 10-Minute Cardio Yoga Workout Will Help Make You More Flexible > Sponsored content. 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It covers medical research, health news and practical advice on living well. #### Where can I get reliable health news by email? Health Matters is TIME's weekday health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free weekday newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-health-2026q3/newsletters?i=3ddecc31-f570-492b-8e96-1b9cc48242dd&cr=time-nl-health-2026q3-v1) ## Video: Sky Ting's 10-Minute Cardio Yoga Workout [Watch (HLS stream): Sky Ting's 10-Minute Cardio Yoga Workout](https://cdn.jwplayer.com/manifests/y4twer3K.m3u8) (10:33)  _Published 2018-07-05. Sky Ting's 10-Minute Cardio Yoga Workout_ Description, summary, key points, chapters, key quotes, questions and transcript, where present, were produced automatically from the video or its captions and were not reviewed. ## Summary An instructor leads a cardio-style yoga session that moves quickly through lunging salutations, downward and upward facing dog, a warrior 3 variation, and donkey kicks. The class then covers a supine twist sequence, a wheel or bridge pose, and a seated cross-legged hip release. The session closes with a seated moment of reflection and a namaste. ## Key points - The workout begins with faster-paced lunging salutations, with each round getting a little faster. (00:07) - Students are told to shake out with a bent-knee hop, letting the arms and head bounce. (01:59) - A warrior 3 pose is practiced on each side, with the option to keep the hands reaching forward or sweep them back alongside the hips. (03:01) - Handstand practice is introduced through about five donkey kicks, with the heels kicked toward the seat. (03:58) - A full wheel (Urdhva Dhanurasana) is offered, with a bridge pose as an alternative. (07:04) - The practice ends seated with hands at the center of the chest and a namaste. (09:25) ## Chapters - [00:00 to 02:03] Lunging salutations. Faster-paced lunging salutations move through low lunge, downward and upward facing dog, and forward folds. - [02:03 to 03:58] Shake out and warrior 3. The instructor leads a bouncy shake-out, then practices warrior 3 on each side and transitions into donkey kicks. - [03:58 to 04:34] Handstand practice and prep. Donkey kicks prepare for handstand practice, followed by a settle onto the mat with the knees wide. - [04:34 to 07:00] Walkover and twist sequence. A walkover moves the body side to side through twists and high lunges before returning to plank. - [07:00 to 08:11] Wheel or bridge pose. Students rise into full wheel or bridge pose, then lie down to rest with the feet wide and knees together. - [08:11 to 09:00] Block-supported restorative pose. A yoga block placed under the sacrum supports legs resting up, letting circulation settle. - [09:00 to 10:33] Hip release and closing. Seated hip release with crossed ankles and arms, then a seated reflection and namaste. ## Key quotes - [00:16] instructor: "As you exhale, dive forward into your legs." - [02:17] instructor: "Feel that shift in circulation." - [04:14] instructor: "Take the knees as wide apart as the mat itself, big toes together." - [08:45] instructor: "The blood drains from the feet and you have a real moment to reset the circulatory system" - [09:17] instructor: "With gratitude for your efforts we seal the practice." ## Questions this video answers - What kind of sequence opens the workout? [00:00] - How are the arms and head used during the shake-out? [01:59] - What is the option for the wheel pose? [07:04] - How is a yoga block used in the restorative pose? [08:11] - How does the practice end? [09:17] - What are donkey kicks used for in this practice? [03:58] by [Krissy Jones](https://time.com/author/krissy-jones/) and [Chloe Kernaghan](https://time.com/author/chloe-kernaghan/) Jul 10, 2018 3:12 PM UTC Sky Ting's 10-Minute Cardio Yoga Workout by [Krissy Jones](https://time.com/author/krissy-jones/) and [Chloe Kernaghan](https://time.com/author/chloe-kernaghan/) Jul 10, 2018 3:12 PM UTC Gone are the days where yoga was synonymous with only [gentle stretching](http://protect-us.mimecast.com/s/5X-tC9rjrYFJBP4NfZpZpg?domain=time.com). Yoga now comes in a range of [styles and practices](http://protect-us.mimecast.com/s/MdD7C0RMRDsn3lNgcozl6M?domain=time.com), including [Hatha, Iyengar and Ashtanga](https://protect-us.mimecast.com/s/gDmWCgJyJMFv2nEwU6dVFH?domain=mindbodygreen.com), to name just a few. All of them come with benefits: In order to experience optimal health and get our blood, breath, lymphatic system, digestive system and joints to move fluidly, we need to [stay active](http://protect-us.mimecast.com/s/S3s1CjRBR6szqkoGugwP9y?domain=time.com), and yoga, in any form, is a great way to do that. One of our favorite styles combines deep stretching and [fast bursts of movements to get your heart rate up](http://time.com/5315347/hiit-workout-anna-kaiser/), get your blood moving and get you a little sweaty. This quick workout is designed to build heat in the body and stimulate the circulatory system, which brings more blood flow and oxygen to the muscles, joints and tissue. This sequence is designed for a regular practitioner, so expect faster transitions, inversions, standing poses and backbends. It’s perfect if you don’t have a ton of time for your practice, but your body is craving movement. **Tip:** Even when moving quickly, we’re not looking to sacrifice form. Modify this practice using props as you need, and skip whatever your body doesn’t feel ready for. Always listen to what your body needs. ## Transcript [00:00] [ MUSIC ] We're gonna start [00:07] standing at the top of the mat, and we're gonna take a few [00:10] faster paced lunging salutations. Your first inhale, reach [00:13] the arms out into the ceiling. Look up towards the hands. [00:16] As you exhale, dive forward into your legs. Next [00:20] inhale look forward. Take a step back with your left foot, low [00:23] lunge on the right side. And then plant the palms step it [00:26] back downward facing dog hips high. Wave it straight [00:29] through to an upward facing dog. Keep your toes tucked [00:32] your thighs lifted and then pull your hips high downward [00:35] facing dog. From here left foot is going to step straight [00:38] through alongside the thumb look forward And then step [00:41] your right foot up to the top and forward fold. Press down [00:45] through your feet, reverse swan dive, sweep your arms out [00:47] up into the ceiling, and then arms alongside the body. [00:51] Again like that, sweep the arms up. Dive folder into the [00:55] legs. This time right foot steps back, look forward. And plant [00:59] the palms, downward facing dog. Inhale [01:04] straight through to an updog. Exhale back to downward [01:08] facing dog. Right footsteps forward. Left [01:13] foot meets it and fold. Press down through the feet, rise up [01:16] to stand. Arms along side you. One more time, each time a [01:20] little faster. One is up. Two is a fold. Left [01:25] at six back, downward facing duck. Wave it [01:29] straight through. Anchor it back to down dog. Left foot [01:33] forward, right foot forward. Rise it up to [01:38] stand. Arms alongside you, last one, one [01:42] is up. Two is a fold. Right foot lunges [01:46] back. Left foot meets. Wave it to an up [01:50] dog. Wave it to downward facing. Then right foot [01:54] forward. Left foot meets it. Rise up [01:59] to stand. Good and then release the hands down. Nice, [02:03] from here we're gonna get a little bit wacky. We're gonna [02:06] do a little bit of a shake out, so start with a bend in the [02:08] knees and then you're gonna start to hop it around and you [02:10] can let your arms bounce and you can let your head [02:12] bounce. [ BLANK_AUDIO ] Reach the arms overhead. [02:17] [ BLANK_AUDIO ] [02:20] Let them release back down, and then take a moment just [02:23] standing on both feet. Feel that shift in circulation. A little [02:27] bit more of a vibrational quality running from the tips of the [02:30] toes up to the crown of the head. Next, big inhale, reach [02:32] your arms up. And then dive forward into your [02:37] legs. Inhale, lengthen out, look forward. Option to plant the [02:41] palms and hop back or step, step back to downward facing [02:44] dog. From here take your right foot and lift it high to the [02:47] ceiling. Step your right foot all the way through along side [02:50] the thumb. Keep your heel and back lifted, rise up through [02:55] high lunge. Then from here, putting weight into the right [02:58] foot you're going to shift torso forward float off of the left [03:01] foot warrior 3 Option to keep your hands reaching forward [03:04] or sweep the hands back alongside the hips. Transition [03:08] back to a high lunge, bend your right knee, left foot finds [03:11] the floor, hands to the mat, step it back down, we're facing [03:15] out. Good. Same thing second side. Left foot lifts high. [03:20] Step the left foot all the way through. Rising up [03:24] through up to high launch. Step on the left foot when [03:28] you're ready, foot off the right leg, warrior three. Stick it, go [03:30] ahead and [03:34] step it back through your high lunge. Nice, hands down to [03:38] the mats, step it through downward facing dog. Very good, [03:42] from being on the hands and feet here, bring your feet [03:45] together, give yourself one big foot back behind you. Walk [03:48] your feet a few inches closer towards the hands, so you're [03:50] in a little more of a piped- up shape. And then with the bend [03:52] in the knees, keep your seat lifted high, look forward to [03:56] your hands. And you're gonna take about five kicks of the [03:58] heels towards your seat, so donkey kicks. Hand stand [04:01] practice. [ MUSIC ] Nice, lie with your [04:14] knees to that mat. Take the knees as wide apart as the mat [04:17] itself, big toes together. Send your seat back toward the [04:20] heels and then reaching your chest forward let your [04:23] forehead rest down. [ MUSIC ] [ MUSIC ] Take [04:30] your hands for a walkover to the right side. [ MUSIC ] As [04:34] you walk over to the right let's tap our left elbow down. [04:38] Right in front of the right knee, just a left palm to the ceiling [04:41] and then take your right hand to cover the fist. Push the [04:43] palm down and spin your chest. Nice speed breath in here. [04:49] And exhaling, walk across the top head over towards [04:53] the left side. [ MUSIC ] And then from here you drop [04:57] the right elbow down, fix the pump to the sailing, take your [05:01] left hand covert that fist and then the [ UNKNOWN ] in your [05:05] chest, one more big breath and [05:12] exhaling. Walk your way back toward center. Begin to shift [05:16] the weight back into your hands and then tuck your toes, lift [05:19] the knees with the hips come up and back to down duck. [05:25] Pick your right foot, lift it high. Step the right foot all [05:29] the way through alongside the thumb [ BLANK_AUDIO ] [05:32] Keep your back knee back here lifted rise up through a high [05:35] lunge and then this time hands through a prayer at the [05:38] center of the chest and hook your left upper arm bone [05:41] outside of the right knee. You can fist the bottom palm, take [05:45] your top hand to cover the fist, push the fist down and then [05:48] turn the chest, turn your vision up. Try and keep reaching [05:52] through that lifted back heel, thigh bone lifts up towards the [05:56] ceiling. Release both hands down to the floor, frame the [06:00] front foot, and then just step it back through to downward [06:02] facing duck. Good again left leg this time [06:07] lifts high. Step the left foot all the way forward alongside [06:11] the thumb. Back, back lift and rise through [06:15] a high launch, and then taking the hands through prayer, [06:18] twist it over to the left side. [ MUSIC ] Twist [06:23] the bottom palm, left hand covers the fist. Push the fist [06:26] down, turn your chest, turn your knees up. [ MUSIC ] Back [06:31] leg is straight. One more breath in, [ MUSIC ] and [06:35] exhaling. [ MUSIC ] Release your hand down to the floor, [06:39] step it back downward facing duck, and then wave [06:43] and strength through an upward facing dog, your chest [06:46] forward wave your way back through the downward facing [06:49] dog hips are high. Come forward to your plank pose. Tuck [06:53] your knees to the floor. Cross at the ankles, and then let [06:57] your legs extend out in front of you. Come all the way down [07:00] to lie on your back. We're [07:04] going to work through a full wheel. If you're choosing not to [07:07] do a full wheel, you're welcome to take a active bridge [07:11] pose. Feet will be set up underneath your hips about hips [07:14] distance apart. Hands can be placed alongside the ears, [07:18] elbows pointed up for the ceiling. And then pushing your [07:20] hands and your feet down, inhale, you'll rise up to full [07:24] wheel Urdhva Dhanurasana. Or bridge pose, your choice. [07:28] Pushing hands down, feet down, chest pulls through the [07:31] arms, hips try and lift higher towards the ceiling. Next [07:36] inhale, fill yourself up and as you exhale, release, come all [07:40] the way to lie down on your back. Take a moment, separate [07:44] your feet to be as wide as the mat. Knock your knees [07:46] together, let your hands just rest on the belly, eyes can be [07:48] closed. A moment for the back [07:53] body to settle. Spine to neutralize. And [08:01] then heel to your feet to be back underneath your hips. If [08:05] you have a yoga block, grab it now. [ MUSIC ] I'll [08:11] help my student. [ LAUGH ] Lift your seat [08:15] up and put the brick lowest middle or highest high, your [08:18] choice. You see what feels good for today. Have it near the [08:21] sacrum. So more or less mirroring the front hip points on [08:24] the pelvis. Form here, if it's comfortable, take your knees to [08:28] lift right above your hip. Feet can just dangle. Or if it's [08:31] comfortable you can let your heels extend up towards the [08:34] ceiling and have a moment for the legs to drain out. So [08:38] letting the body shift now circulation away from the feet [08:41] down in towards the torso, the blood drains from the feet [08:45] and you have a real moment to reset the circulatory system [08:49] As you let the body take a more restful state. Eyes can be [08:53] close, breath is easy. Lie your [09:00] knees to bend heels towards your bum, lock your feet down [09:03] to the floor. Lift your sit up, move the brick off [09:07] to this side and lean that your sit find the ground. Heel toe [09:11] your feet towards one another and just cross the right [09:13] ankle over the left ankle, knees butterfly open, seat stays [09:17] on the ground, arms can reach over head hold for opposite [09:21] elbow or opposite wrist, [ MUSIC ] [09:25] And [09:28] then switch the crossing of your ankle Switch the crossing [09:32] of your forearm, another moment here letting the hips [09:36] release, the body release. [09:45] Then resetting your feet to the ground. Let yourself roll over [09:48] to a side, and using your hands to pick yourself [09:52] up. Come all the way towards the [ BLANK_AUDIO ] You [09:56] can sit cross- legged around the knees and shins. Let your [09:59] spine feel long. So if you need to prop a little something [10:02] underneath the seat, eyes can settle back to close. [10:04] [ BLANK_AUDIO ] And after [10:09] even just that short amount of time, shifting the body, [10:12] moving you through space, feel the effects of the work that [10:15] you've done. [ MUSIC ] Hands to the center of the chest, [10:19] chest lifts heavy, bows heavy. With gratitude for your efforts [10:23] we seal the practice. Namesta. 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