How often (and what time) to do yoga to see the benefits
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore how often you should do yoga to see benefits depending on your goal (lose weight, gain flexibility, etc.) Plus, the best times to do yoga each week.
Committing to a yoga practice can be an exciting and transformative experience. It’s also common to have a lot of questions when you’re starting with yoga or making changes to your movement routine. You might be exploring yoga as part of a weight loss program, to enhance your flexibility, for stress relief, or to support your general wellbeing.
Yoga, with its rich history and diverse styles, offers something for everyone, regardless of age, fitness level, or lifestyle. This means you can tailor your yoga sessions to suit your specific goals, whether you're looking to enhance your physical fitness, reduce stress, or simply find a new hobby.
How often should you do yoga?
Yoga has a deep history originating in India, where it has been practiced for thousands of years. Now recognized and practiced globally, yoga is celebrated for its health benefits and the strong connection it creates between body and mind. Whether you're a beginner or a seasoned practitioner, yoga offers a variety of styles and intensities to suit different needs and preferences.
If you’re new to yoga, you might find two or three sessions per week to be more manageable and effective than a daily yoga practice. A gradual introduction helps your body adjust to new postures and movements and provides time to learn the fundamentals. For those who have been practicing yoga for a while, maintaining a consistent routine is crucial for sustaining benefits like flexibility, stress management, and overall wellbeing. This could mean daily sessions for some or four to five times a week for others.
Beginner: 2-3 times a week
Intermediate: 4-5 times a week
Advanced: 5-6 times a week, or daily
Yoga is not just about physical activity, it also incorporates mindfulness and self-awareness. Approach your yoga practice with patience and kindness toward yourself — tune into your body’s needs and adjust your yoga practice accordingly. Some days might call for a more vigorous practice, while others might benefit from gentle, restorative yoga or other forms of mindful movement and meditation.
What’s the best time to practice yoga?
Morning yoga practice
Ancient yoga traditions, especially those from India, often recommend practicing yoga early in the morning. This time is valued because it's quiet, the air is fresh, and the mind is clear and not yet filled with the day's tasks and concerns. Morning yoga sessions can energize your body and set a positive tone for the rest of the day.
Recommended style: Vinyasa or power yoga
Afternoon yoga practice
Yoga is a versatile practice that can be done at any time of the day. The key is to find a time that works best for you and your routine. Some people might find a lunchtime yoga session to be the perfect break in their day. Others might find that an afternoon practice is a great way to transition from work mode to relaxation in the evening.
Recommended style: Vinyasa or power yoga
Evening yoga practice
Practicing yoga in the evening, especially before bedtime, can help calm the mind and release the physical and mental tension accumulated throughout the day. This can include gentle, relaxing poses and breathing exercises that prepare you for a restful night's sleep.
Recommended style: Restorative yoga
Ultimately, the best time to practice yoga is when you can be fully present, without feeling rushed or distracted. Consistency is more important than the specific time of day. Yoga is about creating balance and harmony within yourself, and this includes finding the right time for your practice.
Which yoga style to try based on your goals (and how often to do them)
Whether you're looking to relieve stress, improve flexibility, build strength, or enhance your overall wellbeing, there is a yoga practice to help you meet your goals. Remember to always listen to your body and adjust as needed.
Yoga for beginners
If you're new to yoga, starting with a gentle approach is important. Begin with no more than two or three sessions a week. This allows your body to get used to new movements and helps you focus on mastering the basics, like breathing techniques and pose alignments.
💙 Practice using your breath to anchor you in the present moment on or off the mat with the Breathing Room meditation.
Yoga for weight loss
Styles like vinyasa or power yoga, known for their more vigorous sequences, can be particularly effective for those interested in losing weight. Aim for three to five sessions a week to see results. Yoga for weight loss should always be part of a balanced approach, including healthy, mindful eating, supporting your mental wellness, and other physical activities.
Yoga for stress reduction
For stress relief, yoga practices that emphasize relaxation and mindfulness, such as Hatha or Yin yoga, can be beneficial. Practicing these styles daily can help lower stress levels and promote a sense of calm.
💙 Incorporate Moving Through Stress, a 4-minute guided meditation to release tension, at the start or end of your yoga practice.
Yoga for building strength
If your goal is to build strength, Ashtanga or power yoga can be great choices. These styles are more physically demanding, and, when practiced three to four times a week, can significantly enhance muscular strength and endurance.
Yoga for improving flexibility
One of the great benefits of yoga is improved flexibility. For this, consistency is key. Even shorter daily sessions, focusing on gentle stretching and holding poses, can lead to noticeable improvements in flexibility.
💙 Try out the Daily Move for a few yoga stretches to reduce stress, improve flexibility, and connect your mind and body each day.
Yoga for chronic pain relief
If you're dealing with chronic pain, gentle yoga styles can offer relief. Practices like Iyengar or restorative yoga, which use props to support and ease into poses, can be done as often as you find comfortable to help alleviate pain.
💙 Bring more ease and perspective to your chronic pain and discomfort with the 7 Days of Soothing Pain series.
Yoga for gym enthusiasts
If you're an avid gym-goer, incorporating yoga into your routine can improve flexibility and aid physical resilience. Two to three sessions a week can complement your gym workouts, enhancing both performance and recovery.
💙 Try this Mindful Cool Down stretching routine to help reduce post-workout stiffness, improve flexibility, prevent injury, and boost energy.
Yoga for enhancing sleep quality
Practicing yoga can improve sleep quality. A short session of gentle yoga before bed can help calm the mind and prepare the body for rest.
💙 Pair an evening yoga session with the relaxing Peaceful Sleep meditation inspired by Yoga Nidra practice.
Yoga for overall health and wellbeing
For general health and wellness, a balanced practice three to five times a week can be beneficial. This could include a mix of different styles to ensure a well-rounded approach, focusing on both physical fitness and mental wellbeing.
How often to do yoga FAQs
How often should you do yoga to lose weight?
For those who have chosen weight loss as a personal goal, incorporating yoga into your routine can be a supportive and effective strategy. It's important to recognize that yoga offers a holistic approach to fitness and wellness, not just weight loss. It enhances both physical and mental health, contributing to overall wellbeing.
To effectively use yoga as part of a weight loss plan, consider practicing three to five times a week. More active styles, like Vinyasa or power yoga, tend to be more vigorous and can help in burning more calories. However, remember that yoga's benefits extend beyond calorie burning. It encourages mindfulness first and foremost, which can then lead to making healthier food choices and gaining a more positive body image. High stress levels can lead to emotional eating and weight gain, so by managing stress through yoga, you might find it easier to maintain a healthy weight.
It's essential to combine yoga with a balanced diet—and possibly other physical activities—for a comprehensive approach to weight loss. Every person's body responds differently, so it's crucial to listen to your body and adjust your yoga practice accordingly. Keep in mind that yoga is about balance and wellness. While it can be a part of a weight loss journey, its benefits are diverse and holistic.
How often should you do yoga to tone your body?
For toning and strengthening, focus on yoga styles that are more physically demanding, including Ashtanga, power yoga, and Vinyasa. Practicing these styles three to four times a week can help build muscle strength and endurance, leading to a more toned appearance. Keep in mind that toning your body with yoga is a gradual process, and patience is key. Consistent practice, combined with a balanced diet, will yield the best results over time.
Is it good to do yoga every day?
Practicing yoga every day can be incredibly beneficial for both your body and mind. Daily yoga practice can help improve flexibility, strength, and balance, as well as reducing stress, enhancing mental clarity, and promoting a sense of wellbeing. However, it's important to vary the intensity and style of your yoga sessions. Include a mix of more vigorous styles and gentle, restorative practices to prevent overexertion and to give your body a balanced workout. Listening to your body is crucial. If you feel like you need a day of rest, it's important to honor that. Yoga is about nurturing your body and mind, not pushing them to their limits.
Will 20 mins of yoga a day make a difference?
Yes, even just 20 minutes of yoga a day can make a difference in your health and wellbeing. Consistent short sessions can improve flexibility, muscle tone, mental focus, and stress levels. A 20-minute yoga routine can easily be incorporated into your daily schedule and can be as effective as longer sessions—especially if done with focus and intention. Listen to your body and try out different types of practices for these short sessions. Some days might be more about relaxation and stretching, while others might focus on strength and energy. The key is consistency. Over time, these short daily practices can lead to meaningful changes in your overall health and wellbeing.
Which yoga is best for beginners?
For beginners, hatha yoga is often considered the best starting point. Hatha yoga focuses on basic postures and breathing techniques, which makes it easier to follow, even if you’re new to yoga. The pace is slow, and the poses are simple, allowing you to build strength and flexibility over time. It's a great way to learn proper alignment and develop a foundation for other types of yoga.
Another good option for beginners is restorative yoga. This style uses props like blankets and blocks to support your body in gentle poses, helping you relax and stretch without too much effort.
What is the best yoga class to start with?
You can start with any yoga class you like, just be sure to tell the teacher if it’s your first time. That way they can offer gentle instruction. If you’re starting with a video online you can experiment as you feel comfortable with the poses.
If you’re starting at a yoga studio, consider looking for classes labeled as "beginner" or "gentle" to ease into a yoga practice. Be sure you never attempt any sort of pose or posture that makes you feel uncomfortable or is physically straining.
How much should I spend on yoga?
The cost of yoga can vary widely depending on where you go and how often you practice. A single drop-in class at a studio might cost anywhere from $10 to $25, while monthly memberships can range from $50 to $150. If you're just starting, try out a few different classes to see what fits your budget and lifestyle.
If studio prices are too high, you can also find affordable options online. Many streaming services offer yoga classes for as little as $10 a month, and there are plenty of free resources on platforms like YouTube to help you practice at home.
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