If you've ever done a Chaturanga, then you're aware of how intense yoga can be. It's not just breathing and stretching—it's a full body tone-up (we have some visual proof if you don't believe us). We get that there are some who value a livelier workout like cardio or HIIT over yoga, so for those people (and, if we're being honest, those who are already fans of the yoga practice), we have something new to unveil: Bulldog Yoga. The namesake brand describes it as "dialed-up" moves for an extra cardio and strengthening challenge. The instructors take a simple yoga move and elevate the difficulty by targeting certain muscles. Bulldog studios are currently only located in Villanova, Pennsylvania, and Boulder, Colorado, but you don't need to live near either city to reap the benefits. Below, the brand has put together eight handy moves you can do from the comfort of your own home. Just watch, learn, and go! Let's get to it, shall we?
Ab-Leg Block Pass-OffPhoto: Courtesy of Bulldog Yoga
"We love core work at Bulldog," says Katy Conicella, one of the "Top Dog" leaders. "This is classic belly-up core with a twist. If you don't have a block, you can use a shirt, towel, or book." Repeat on both sides.
Chair Twist to Lunge TwistPhoto: Courtesy of Bulldog Yoga
"A serious lower body burn with great oblique and balance work mixed in for good measure. Stay low to maximize the intensity. Do this on both sides," says Conicella.
Dynamic Yogi SquatPhoto: Courtesy of Bulldog Yoga
"A Bulldog take on a classic yoga move," explains Conicella. "Strength, flexibility, and cardio in one great move. Build on your success with more reps."
"This is one of my faves because it's big-time cardio and core," says Bulldog leader Tessa Jenkins. "Totally Bulldog strong here. More reps equals more strength."
Side Plank to Forearm Plank and BackPhoto: Courtesy of Bulldog Yoga
"A dynamic flow gives a heart-pumping boost to this terrific core and upper body move," explains Conicella. "Increase reps over time as your strength grows."
Superman to Boat and BackPhoto: Courtesy of Bulldog Yoga
"Try this full series of movements several times in a row for a killer, Bulldog-style core-building exercise. You can even use a resistance band for an extra challenge," Conicella says.
Tabletop Knee OutPhoto: Courtesy of Bulldog Yoga
"So sneaky-tough—a great way to work your hips and obliques," says Jenkins. "Focus on keeping a strong, straight back. We've got two versions here—one with your inactive knee on the mat and one (a bit more challenging) with your inactive knee slightly elevated."
Warrior 3 With Elbow to Knee CrunchesPhoto: Courtesy of Bulldog Yoga
"What an amazingly Bulldog way to kick it up a notch—work your slow-twitch lower body and core groups and your fast-twitch balance muscles with this move," Conicella says.
Want more high-powered yoga poses? Bulldog also offers online classes to keep you moving through the new year.