How Often Should You Do Yoga as a Beginner?


Yoga is an incredible way to reduce stress, build strength, and increase flexibility. But when you're just starting out, it can be tricky to know how often to practice. Do yoga every day? A few times a week? Only once in a while?

How Often Should You Do Yoga as a Beginner?

As a beginner, how often should you really be doing yoga? Let's take a look.

Finding the Right Yoga Routine Frequency

When first starting yoga, don't feel like you need to force yourself into a daily practice right away. Yoga is a journey that takes time. Rushing into an intense routine when your body isn't ready can lead to burnout, pain, and injury.

Instead, focus on finding a sustainable long-term routine. Start with practicing yoga just two or three times per week. You can slowly increase frequency over time as your body adapts.

Here are some guidelines for finding the right yoga routine frequency as a beginner:

  • 2-3 times per week is a great starting point. This allows time for rest and recovery between sessions.
  • Listen to your body. If you feel overly sore or tired, take a rest day. Yoga should feel good.
  • Focus on quality. Shorter, more mindful sessions can be more valuable than rushing through longer practices.
  • Build up gradually. Add an extra day per week every 2-4 weeks to safely progress.

How Long Should a Beginner Yoga Session Be?

In addition to yoga session frequency, duration is also an important factor. When you're just starting out, how long should you hold each pose? How many minutes should you practice?

Here are some tips:

  • 30-45 minutes is plenty when beginning. Don't force yourself into lengthy 1+ hour sessions.
  • Hold poses for 5-10 breaths. Stay for a few breath cycles rather than rushing in and out. But don't push it to the point of strain.
  • Sequence matters. Warm up with gentler poses first before moving into more challenging ones.
  • Rest when needed. Don't hesitate to take child's pose or lay on your back anytime you feel fatigued.

It's better to have short, intentional sessions than haphazardly rushing through poses. With time, your endurance will improve allowing you to practice for longer.

Sample Yoga Schedule for Beginners

To give you a better idea, here is an example beginner yoga schedule that gradually increases frequency:

Week 1:

  • Tuesday: 45 minute beginner yoga class
  • Saturday: 30 minute at-home practice

Week 2:

  • Tuesday: 45 minute beginner yoga class
  • Thursday: 30 minute at-home practice
  • Saturday: 30 minute at-home practice

Week 3:

  • Tuesday: 45 minute beginner yoga class
  • Wednesday: 30 minute at-home practice
  • Friday: 30 minute at-home practice
  • Sunday: 30 minute at-home practice

Week 4:

  • Tuesday: 45 minute beginner yoga class
  • Wednesday: 30 minute at-home practice
  • Thursday: 30 minute at-home practice
  • Saturday: 30 minute at-home practice
  • Sunday: 30 minute at-home practice

This builds up from 2 sessions per week to 5 sessions per week over the course of a month. The 45 minute class provides guidance and structure while the shorter home practices reinforce what you learned.

Listening to your body throughout this process is crucial. If you ever feel overly tired or sore, take an extra rest day. Yoga should energize you, not drain you.

What Style of Yoga is Best to Start With?

All yoga provides benefits, but some styles are better suited for beginners than others. Here are great options to start with:

Hatha Yoga

Hatha yoga focuses on basic foundational asanas (poses) to build strength, flexibility, and balance. The slow pace and emphasis on proper alignment makes it perfect for beginners. Expect lots of sun salutations.

Yin Yoga

Yin yoga uses passive floor poses held for extended periods to target the connective tissues. The meditative approach helps build mindfulness. Since you're not moving quickly, the injury risk is low.

Restorative Yoga

Restorative yoga uses props like blankets and bolsters to support the body in gentle poses. The relaxing pace with long holds reduces stress and tension. Expect to leave feeling nourished.

Gentle/Basic Yoga

Look for classes specifically labeled as gentle, basic, or beginner yoga. These go at a slower pace with modifications for each pose. No prior experience needed.

Iyengar Yoga

Iyengar emphasizes alignment and uses props like blocks and straps. The attention to finding the proper form in each pose is great for beginners.

Starting with gentler styles gives you time to build a foundation before trying more intense practices like hot yoga or power yoga. Don't be afraid to ask instructors for modifications too. Props can help reduce strain and injury.

How Often Should You Do Yoga for Different Goals?

The ideal yoga frequency also depends on your personal goals. Here are general guidelines:

For flexibility:

2-3 times per week

Frequent stretching helps improve range of motion. But rest days are crucial to avoid overexertion or muscle strain.

For strength building:

2-3 times per week

Doing yoga consistently allows progressive resistance to build muscle tone. Make sure to recover fully between sessions.

For weight loss:

3-5 times per week

Increasing cardio-intensive flows combined with mindfulness around diet supports weight loss. Listen closely to your body's signals.

For stress relief:

Daily (or close to it)

Gentle, calming practices like yin yoga or restorative yoga can be done daily to lower anxiety and depression.

For healing injuries:

1-2 times per week max

Therapeutic yoga supports injury recovery but don't overdo it. Focus on careful alignment and props for support.

The right frequency depends on your needs and changing life circumstances. Even once a week is great. Do what you can manage consistently.

Developing an Enjoyable Beginner Routine

Starting a new exercise routine is hard. Don't be too ambitious. Try these tips to make yoga stick:

  • Pick a convenient time. Link it to an existing habit like morning coffee or evening TV.
  • Start short. Brief 10-15 minute sessions are better than nothing. Gradually increase.
  • Follow videos. Take online classes so you can learn at home until you're ready for studios.
  • Find your style. Sample different types until you find what resonates best with your body.
  • Use props. Towels, blocks, bolsters, and straps can make poses more accessible.
  • Be consistent. Show up on your mat regularly even if some days you only hold one pose.
  • Have fun! Nurture curiosity, playfulness, and enjoyment. Yoga should uplift you.

Getting into a routine is the hardest part. Be compassionate with yourself as you establish a practice that sticks. Remember to breathe deeply.

Can I Practice Yoga Every Day as a Beginner?

It's generally not recommended to do yoga every single day when you're just starting out. Your muscles and joints need recovery time to adapt.

However, a gentle restorative practice may be okay daily. The slower pace with minimal exertion reduces strain. Focus on relaxing the nervous system with poses supported by props.

Also, yoga encompasses more than just the physical asanas. You can nurture your practice daily through:

  • Meditation and pranayama (breathwork). Calm and steady the mind.
  • Studying yoga philosophy texts. Deepen your understanding.
  • Journaling. Reflect on your internal journey.
  • Mantra chanting. Repeat empowering words or sounds.
  • Making offerings. Cultivate gratitude through ritual.
  • Preparing food. Practice mindfulness while cooking.

There are many ways to integrate yoga's teachings into your life beyond just doing poses. Find activities that bring calm, joy, and connection every day.

How to Tell If You're Pushing Too Hard in Yoga

As a beginner, it's easy to get over-enthusiastic and do too much yoga too quickly. This can lead to burnout, frustration, and injury.

Here are signs you may be overdoing it:

  • Muscle soreness that persists for days
  • New aches and pains that don't go away
  • Exhaustion instead of energization after practice
  • Reduced range of motion from muscle tightness
  • Inability to focus during meditation from fatigue
  • Feeling demoralized by poses you can't do yet
  • Stressing your body into poses through pain or overstretching

If this sounds familiar, take it as a sign to pull back. Scale back to shorter and gentler sessions for a week. Focus on restorative poses supported by props. Give your body time to recover and reset.

Yoga is a lifetime practice. Pace yourself to avoid depletion. Move with compassion and patience for your own abilities today. Progress will come by gradually building capacity in a sustainable way.

Intermediate and Advanced Yoga Frequency

Once you've built a strong foundation as a beginner, how often should you do yoga as an intermediate or advanced student?

Here are general guidelines:


  • Practice yoga 4-6 days per week
  • Sessions can range from 45mins - 1.5 hours
  • One "off" day per week is ideal


  • Practice yoga 4-7 days per week
  • Sessions over 1 hour are typical
  • Take at least one rest day, two is often better

Listen closely to your body. Increase frequency and duration gradually as you get stronger. Advanced yogis often break up long holds with short flows to keep moving.

It's also crucial to diversify your routine at this level. Vary styles, teachers, and sequences to keep learning. Consistency matters, but so does variety.

Which Yoga Style Should I Try Next?

Once you build an initial foundation through gentle beginner yoga styles, you'll be ready to expand your practice. Here are great intermediate options to try next:


Vinyasa focuses on smooth flowing sequences of poses matched to breath. Expect plenty of downward dog, plank, and chaturanga.


Ashtanga follows set series of poses increasing in difficulty. Be prepared to sweat as you move briskly from one asana to the next.

Power Yoga

Power yoga mixes aerobic intensity with strength training. Expect a vigorous workout blending elements of vinyasa flow and ashtanga.


Jivamukti links physical practice to spiritual teachings. Expect chanting, meditation, breathwork and music in addition to asana.

Forrest Yoga

Forrest yoga emphasizes abdominal core work and release techniques. Be ready to hold challenging poses for extended times.

Hot Yoga

Heated to 100-105°F, hot yoga uses heat to relax muscles and increase flexibility. Get ready to sweat profusely.

Sample these styles and see which resonate most. Let your curiosity guide you deeper into all facets of yoga at your own pace.

In Conclusion

Developing a consistent yet sustainable yoga routine as a beginner lays the foundation for lifelong practice. Be patient with yourself. Start slowly and gradually build capacity over time. Let your inner wisdom guide you to find a frequency, style and approach that keeps your practice feeling nourishing.

A Quick Look at CBD and Yoga

In recent years, many yogis have begun incorporating CBD into their practice routines. CBD, short for cannabidiol, is a compound found in hemp and cannabis plants. But unlike THC, the psychoactive compound in marijuana, pure CBD products don’t make you high.

Popular ways to take CBD oil include tinctures, cbd capsules, topicals, and edibles. Always buy from high quality trusted brands like Cibdol. Start low with dosage and work upwards slowly.

Of course, CBD does not replace a solid yoga practice foundation. But growing research suggests it may amplify benefits when used thoughtfully. Give it a try if you’re curious.

Consistency is great, but do what you can. Even practicing yoga once a week is beneficial. Focus on listening to your body over hitting a certain schedule. Aim for quality over quantity as a beginner.

How much rest should I take between yoga sessions?

Aim for at least 1 full day of rest between sessions as a beginner. For example, if you practice on Monday, take off Tuesday. This gives your body adequate recovery time. Make rest just as much a priority as practice.

Should I do yoga on the same days each week?

Having a fixed yoga schedule can help you stick with it, but remaining flexible works too. Feel free to change your calendar around week-to-week. Just avoid doing yoga intensely 2 days back-to-back as a beginner.

How long do I have to stay in each pose?

Stay in each pose anywhere from 5-10 breaths. Focus on finding stability and ease before moving deeper into stretches. Proper alignment in a pose matters more than duration. Move on once you feel your body has opened as much as comfortably possible.

What if I can't finish a yoga sequence?

As a beginner, don't worry if you can't make it through a full sequence. Listen to your body and take breaks as needed. Child's pose or legs-up-the-wall pose are great rests anytime you need. Building endurance takes time.

Should I practice when I'm sore?

If you have mild muscle soreness from a previous yoga practice, doing light yoga can help ease aches. But if you're severely sore or have sharp joint pain, take the day off. Yoga should never hurt.

How do I avoid injury as a beginner?

Always listen closely to your body over pushing into pain. Use modifications like blocks and straps to support proper alignment. Increase intensity gradually over time. Remind joints to soften and relax rather than locking. Stop immediately if you feel strain or instability.

Is sweating during yoga normal?

It's common for beginners to sweat during yoga, even in basic styles. As your endurance improves, you'll sweat less. Stay hydrated before, during and after practice. Use a towel if needed. Sweating helps cleanse toxins from the body.

Which muscles are targeted in beginner yoga?

Full-body strength is built through yoga. But expect to notice leg toning first since beginner routines often focus heavily on standing poses. Core muscles are also engaged for balance and stability. Arm muscles get worked from plank variations. Flexibility improves body-wide.


When starting a yoga practice, it's important not to overdo it too quickly. Beginners should aim for 2-3 yoga sessions per week, focusing on gentle styles like Hatha, Yin, or Restorative yoga. Sessions only need to be 30-45 minutes when beginning. Listen to your body and take rest days whenever you feel tired or sore. Building up slowly allows the body to adapt without strain or injury.

Gradually increase your practice time and frequency, adding one extra day every 2-4 weeks. Take time to find styles of yoga you enjoy most. Consistency over time is key, but don’t force yourself into intense daily practice immediately. Even once a week is beneficial. Quality matters more than quantity as you establish lifelong yoga habits.

With practice, you can work up to intermediate (4-6 days per week) and advanced (5-7 days per week) frequencies. But continue prioritizing rest to avoid burnout or depletion. Complement physical asanas with meditation, breathwork, and yoga philosophy studies to nurture your practice daily. Let your inner wisdom guide you in developing a routine that leaves you feeling energized, focused, and relaxed.

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