How Often is Best to Do Yoga?


Yoga is an ancient practice that has become incredibly popular in recent years. From busy professionals to retirees, people everywhere are rolling out their yoga mats and experiencing the many benefits of a regular yoga practice.

How Often is Best to Do Yoga?

But how often should you actually do yoga to reap all of those rewards? Is yoga something you should do every day, a few times a week, or only occasionally?

The answer might surprise you.

How Often You Should Do Yoga Depends on Your Goals

How often you practice yoga depends entirely on what you hope to get out of it. Are you looking to relax and destress? Seeking to improve your overall fitness? Trying to address a specific health concern?

Your intentions and goals should drive how frequently you do yoga.

For example, if you're simply looking for an easy, approachable way to become more mindful and relaxed, doing yoga just once or twice a week is plenty. The focus here is on using your time on the mat to slow down, breathe, and de-stress.

But if you want to build strength, flexibility, balance, and cardiovascular health, you'll need to do yoga more often to see robust results. Three to four times per week is ideal when yoga is your main form of exercise.

And if you're dealing with a specific health condition like back pain, joint issues, or anxiety, doing yoga almost daily can potentially provide the most therapeutic benefits.

So think about what you want from your practice and let that guide your schedule. The "right" yoga frequency depends entirely on your personal objectives.

Start Slowly and Listen to Your Body

While doing yoga several times per week can absolutely be beneficial for many people, it's important not to overdo it, especially when you're just getting started.

If you're brand new to yoga, start with just once or twice a week. Give your body time to get used to the postures and movements. Pay close attention to any soreness or fatigue after your sessions.

Consistency over time is what yields the most benefits - it's better to stick with a sustainable, moderate practice than to crash into an intense everyday routine that leaves you burned out or injured. Ease in slowly and gradually increase frequency if your body responds well.

It's also vital to listen to your body day-to-day. If you feel particularly tired or sore, take a rest day, even if you normally practice daily. Yoga is all about tuning into your body's signals, so make sure to honor them.

How Long Should I Hold Poses When Practicing Regularly?

One great thing about yoga is that even short sessions 2-3 times per week can enhance your sense of wellbeing. But when you're able to do longer or more frequent practices, how long should you hold each pose?

Here are some general yoga pose hold time recommendations based on your experience level:

Beginner: Hold each pose for 5-10 breaths
Intermediate: Hold for 10-15 breaths
Advanced: Hold for 15-30 breaths

Of course, every pose is different - gentle twists and resting poses may be held longer, while more intense or balance poses may need to be held for less time. Go by feel rather than sticking strictly to a set duration. Find the natural point where your breathing slows and the shape "settles in", then start to transition out.

The most important thing is maintaining awareness and steady, smooth breath, not just clocking time. But these hold durations give you a good starting point as you develop your practice.

Mix Up Your Practice to Prevent Boredom

When you up your yoga frequency, boredom can sometimes set in. The good news is, changing up your practice is easy! Here are some tips to keep things fresh:

  • Alternate yoga styles - One day do a vigorous Vinyasa flow, then a gentle Hatha or Yin practice. This keeps things interesting physically and mentally.
  • Explore new poses - Look up pose variations or fun challenges for the classics. Work on inverting, arm balances, or binds to take your practice to the next level.
  • Switch up your schedule - Don't limit yourself to a rigid daily or weekly routine. Do yoga in the morning one day and at night the next. Have some longer sessions and some quickies.
  • Take workshops or classes - Dive into a handstand clinic or try an eclectic fusion style like Hip Hop Yoga. Immerse yourself in a new energy and community.
  • Change your space - Roll out your mat outdoors in a park, at the beach, or on your deck. Or try yoga at a studio with an inspiring teacher.
  • Work with props - Incorporate blocks, straps, blankets, bolsters, or any other props that are new to you. Challenge your stability and get creative!

Switching things up keeps your mind engaged along with your body. You'll look forward to each practice when there's fun variety involved!

How to Maintain Motivation for Frequent Yoga

When you commit to doing yoga several times per week, it takes self-discipline. Here are some tips to stay motivated:

  • Find community - Take classes, attend yoga events, find a consistent practice buddy, joinStudio online forums. Connecting with other yogis provides inspiration and accountability.
  • Track progress - Note when poses get easier, your flexibility improves, or you feel calmer. Seeing tangible rewards keeps you going.
  • Set goals - Sign up for a challenge, workshop, or retreat months in advance. Have something specific to work towards.
  • Make it a habit - Practice at the same time(s) each day. Link it to an existing routine like morning coffee or evening wind-down. Ritual creates consistency.
  • Mix it up - As mentioned before, keep things novel and fun! Don't let your practice get stale.
  • Remember your "why" - Revisit the reasons you wanted to do yoga in the first place. Those intentions keep you on your mat.

Staying disciplined takes work, but the effort pays off huge dividends for your body and mind. By making yoga a regular habit, you'll feel the benefits multiplying.

Adding a Short Yoga Sequence to Your Day

Even on your busiest days, taking just a few minutes for a simple yoga sequence can center and energize you. Try this short but powerful 5-pose flow:

  1. Mountain Pose - Stand tall with feet together or hip-width apart. Lift through the crown of your head. Engage your leg muscles. Anchor down through your feet. Take 5 deep breaths.
  2. Standing Forward Fold - On an exhale, hinge at your hips and fold forward, letting your head and arms dangle. Take 5-8 breaths here feeling your hamstrings, calves, and back gently stretch.
  3. Half Forward Fold - Inhale and lift your torso parallel to the floor, keeping your legs grounded. Broaden your collarbones and draw your shoulders back. Take 2-3 breaths.
  4. Standing Backbend - Exhale, plant your palms on your lower back fingers pointing down, and gently arch your spine pressing your hips forward. Avoid overarching. Inhale back to half forward fold. Repeat 2-3 times.
  5. Mountain Pose - Exhale and return to standing. Close your eyes and take 5 centering breaths. Feel your body and mind recentered.

That's all it takes to reset and reconnect with your breath and body! Simple sequences like this keep you feeling balanced throughout busy days.

Listen To Your Body To Find The Right Yoga Frequency

So how often should you really do yoga? There's no universal magic number. The true answer depends on your personal goals and how your body responds. Start slowly and increase frequency to find your yoga sweet spot.

Above all, listen closely to your body and don't ignore any signals of overexertion. Yoga should make you feel strong, open, energized, and mentally clear. Pay attention to how you feel after practice and let that guide you.

With the right balance of effort, recovery and variety yoga can be a lifelong journey of self-discovery. Don't be afraid to explore new depths in your practice. But remember to be patient with yourself and honor your body's wisdom every step of the way.

Can CBD Enhance Your Yoga Practice?

Speaking of tools to enhance wellbeing, CBD is growing in popularity among yoga practitioners and instructors. But can CBD oil, capsules or other products actually improve your yoga practice?

Here’s a quick look at how CBD is being used in relation to yoga and meditation:

Pain Relief - CBD is known to reduce inflammation and ease muscle and joint soreness. This can allow you to get deeper into poses and recover faster between vigorous yoga sessions. Topical CBD balms are great for targeting specific areas of stiffness or pain.

Stress & Anxiety Reduction - One of the main benefits of yoga is reducing stress and quieting the mind. Taking CBD before yoga or meditation can amplify these calming effects by interacting with receptors in the brain. Less anxiety allows greater mental clarity and focus.

Better Sleep - Quality rest is vital for muscle repair, energy levels and mental wellbeing. The relaxing properties of CBD can pave the way for deeper, more restorative sleep to power your active lifestyle.

Enhanced Focus - A CBD regimen may help sharpen focus and concentration during yoga. Being fully present and in tune with your body allows you to maximize the benefits of each pose and your entire practice.

Reduced Inflammation - CBD’s natural anti-inflammatory properties combined with yoga’s conditioning and stretching can optimize physical performance and faster recovery. Less systemic inflammation means better health.

Of course more research is still needed. But many yogis report positive effects from adding CBD into their self-care routines, both on and off the mat. It may be worth exploring yourself if you’re seeking natural ways to amplify your practice.

Doing yoga regularly provides incredible benefits for your physical and mental health. But many people have questions about how often they should practice to achieve their goals. Here are answers to some of the top frequently asked questions about the optimal yoga schedule:

How Often Should I Do Yoga If I’m a Complete Beginner?

If you’re entirely new to yoga, start by practicing just 1-2 times per week. This gives your body time to adapt to the new movements and poses. Hold each posture for shorter durations as well, 5-8 breaths maximum. Focus on alignment, relaxation, and getting familiar with your body’s capabilities. Once you’ve built a foundation, you can gradually increase frequency.

Is It Okay to Do Yoga Every Day?

It’s generally fine to do yoga daily, provided you listen to your body and incorporate adequate rest. Mix up intensities, alternating between gentle, restorative practices and more vigorous Vinyasa flows. Avoid advanced poses requiring extensive strength or flexibility multiple days in a row. Restorative classes, yin yoga, and meditation are great on days when your body needs a break.

How Long Should I Hold Poses If I Practice Yoga Daily?

When doing yoga every day, hold poses for shorter durations than if you were practicing a few times per week. For beginners, stick to 5-8 breaths per posture. Intermediate students can work up to 10 breaths for basic poses. Only advanced practitioners accustomed to daily yoga should hold poses for 15+ breaths when practicing daily.

What Are Signs I May Be Overdoing My Yoga Practice?

Watch for excessive muscle soreness that persists for days, unrelenting joint pain or discomfort during practice, feeling drained or exhausted instead of energized after yoga, and mental burnout or lack of interest. These are signs you need more rest days. soreness that goes away within 24 hours is normal, especially if you are new to yoga.

How Should I Modify My Practice If I’m Sore?

If you’re very sore from previous sessions, practice gentle yoga focusing on stretching, twisting, and chest/heart openers to increase blood flow and reduce stiffness. Avoid high intensity or prolonged holds. Use props like blocks and straps to modify poses as needed. Give extra attention to hydration, nutrition, and sleep quality to help muscles recover.

Can I Practice Yoga on Days I Strength Train or Do Cardio?

Absolutely! Yoga compliments other forms of exercise nicely. Just avoid intense Vinyasa flows or hot yoga on days with heavy weight lifting or lengthy cardio sessions. Prioritize stretching, breathing, and meditation after strenuous workouts. Yin, restorative, and gentle yoga support muscle recovery. Save vigorous classes for your non-strength training days.

How Long Do I Need To Hold Poses to Gain Flexibility?

For improving range of motion, hold poses at your comfortable edge for longer periods, 20-30 breaths. This gives connective tissues time to safely lengthen and stretch. Move into poses slowly and gently, avoiding pain. For maximum benefit, pair long holds with breathing techniques like ujjayi pranayama. Be patient; flexibility takes consistent, gradual work.

Can I Practice Yoga While Sore or Injured?

It depends on the type and severity of soreness. For general muscle soreness, gentle, slow-paced yoga can aid recovery. Modify or avoid poses that cause pain. If you have an acute or aggravated muscle strain or joint injury, complete rest is advisable. When pain subsides, therapeutic yoga can rebuild strength and mobility, but consult a doctor.

When Is the Best Time of Day to Practice Yoga?

One of yoga’s benefits is flexibility! Practice when it best fits your schedule. Early morning yoga can energize you and set a positive tone for the day. Mid-day sessions can provide a boost of mindfulness. Evening yoga helps relaxation and sleep quality. Try different times to find your optimal timing based on your body’s natural rhythms.

Hopefully these tips help answer some of your pressing questions about how often to practice yoga. Remember to tune into your body, build gradually, and enjoy all of yoga’s benefits!


This blog post explores how often you should practice yoga depending on your goals and experience level. It explains that true beginners should start slowly with just 1-2 sessions per week and work up from there. More frequent yoga of 3-4 times per week is recommended for experienced practitioners looking to build strength, flexibility and balance as their primary workout. Daily yoga can provide therapeutic benefits for those managing specific health conditions like back pain or anxiety. The post urges new students to listen to their body, start gradually, and not overdo it when increasing yoga frequency. Tips are provided for preventing boredom with novel sequencing, pose variations, props, and changing location. Maintaining motivation is key to stick with frequent practice, so connecting with community, tracking progress, and remembering your initial purpose are suggested. Short sequences are included that can be sprinkled throughout the day for focus. Proper form, duration and intensity is discussed for poses based on yoga experience level. An FAQ section answers common questions about managing soreness, maximizing flexibility gains, timing, and more. Overall, it emphasizes that there is no perfect yoga schedule for everyone - you must find the optimal frequency that meets your personal goals by paying attention to your body's signals.

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