How Often Should You Do Yoga? Find Your Sweet Spot

... Credit :
Jane Taylor in Health & Wealth

Last updated: 17 January 2020, 07:36 GMT

You've probably heard a lot about why you should start doing yoga. There are many health benefits that come with bringing yoga into your life. You might wonder, however, how often should you do yoga?

How Often Should You Do Yoga?

The truth is that there is no simple answer to the question, how often should you do yoga? Yoga is not a workout or practice that gives you the option for a quick fix, whatever your goals happen to be.

No quick fix

Many people want to start yoga because they want to change their lifestyle. And they want to do it quickly. Unfortunately, this is not necessarily realistic.

People want to know how often they should do yoga in order to get the results they are after -- quickly.

But the truth is that it takes time and dedication in order to achieve those results. It's not one of those workouts that have quick and notable physical results. Commitment is key, and over time you can derive amazing benefits from yoga.

Striking the perfect balance

Most experts will recommend that if you want to incorporate yoga into your life, you should practice at least three times a week.

If you practice less than that, it might be difficult to notice the improvements you want.

Three times a week is enough that you'll be able to refine your awareness of your body and do the movements more proficiently and effectively.

Pushing further and further

It would be good if you could practice for 60 to 90 minutes each time. However, if this is too much for you, you can start at 20 minutes or less. You should push yourself, but not so much that you get discouraged.

If you're able to do it every day, this wouldn't be a bad idea. Just make sure you actually have the time to do it properly whenever you do it.

Also, you should make sure not to overexert yourself. If you go into yoga with a lot of enthusiasm and do it so much that it becomes overwhelming, you're defeating the entire purpose. You're also more likely to quit that way.

Not enough time?

If you're not able to do it even three times a week and can only afford to do it once or twice, this doesn't mean it's not worth doing. You should still do it when you can.

You should just note that you probably won't experience results as quickly this way, and it can be harder to feel like you're making any progress.

The takeaway

Basically, you should just practice yoga when you can. After a while, you'll likely find that you have more of an inclination to practice. You'll then find yourself practicing more and more frequently.

So how often should you do yoga? Though the standard answer is three times a week, you should do it at the frequency that allows you to stick with it and continually make progress. The answer to this question could then be different for everyone.

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What Is Yoga?

You've already wondered, how often should you do yoga? Before you think about this, however, maybe you should know a little bit more about what yoga actually is.

The word "yoga" comes from the Sanskrit word "Yuj." Many people interpret the word as denoting a method of discipline. You may know yoga as a set of postures that you practice, but the reality is that this is only one part of yoga.

The Yoga Sutra

Patanjali was a well-known Indian sage who lived about 2,000 years ago. It is believed that he is the one who collated the practice of yoga into the Yoga Sutra at that time. The Yoga Sutra is a compilation of 195 statements that form a sort of guide book for the yoga that people practice in modern times.

In the Yoga Sutra, there are eight limbs of yoga. These include the Yamas (restraints), niyamas (observances), asana (postures), pranayama (breathing), pratyahara (withdrawal of senses), Dharana (concentration), Dhyani (meditation), and samadhi (absorption).

Most of the people who do yoga now focus on the third limb, which is asana. As you probably know if you've done any yoga, this is basically a program of physical postures. It's designed to purify your body and give you the physical stamina and strength that you need in order to meditate for long periods of time.

Postures with special effects

A lot of the time, when people refer to yoga, they are talking about hatha yoga. It is a series of physical exercises that are specifically designed to align your muscles, bones, and the rest of your body.

The postures are also meant to open the many channels of your body so that your energy can flow freely.

If you've done yoga, you also know that there is a strong emphasis on breathing. Hatha yoga asks you to pay a lot of attention to your breathing, which will help you escape the power of your racing mind and focus on the present moment.

You may still be wondering, how often should you do yoga?

If this is the case, you can actually spend more time on yoga than three sessions a week if you want to focus on the other branches. This way, you can achieve a well-rounded understanding of the practice and the mindset that you are trying to achieve by becoming involved with it.

Tips for Yoga Beginners

Yoga may seem simple on the surface, but when you actually start doing it, you'll see that there's more to it than meets the eye. With yoga, it's not just about getting into shape or losing weight. You want to achieve a certain mindset.

You may feel like you're not getting it right when you try yoga. However, it's important that you keep at it. It might help to utilize some tips from experts on yoga.

Keep reasonable expectations

Doing yoga properly is quite challenging. New students are eager to see changes quickly, but this may not happen.

Generally, the more frequently you practice yoga, the faster you'll see changes. However, you can't expect to do it for 24 hours straight and see a literal overnight improvement. It's about incorporating the practice into your lifestyle on a regular basis.

If you stay with it and work at your own pace, you'll see improvements eventually. These include improvements in strength and flexibility, as well as overall body tone. People who are overweight will likely also notice weight loss.

It's almost definitely going to be worth it. You just have to be patient with yourself.

Eating habits

You may not think you need to modify your eating habits around your yoga schedule. However, it's actually a good idea.

You should probably not start yoga on a full stomach. However, you should try to eat something that contains both carbohydrates and proteins about an hour beforehand.

It's also important that you're well-hydrated. That is particularly true if you're doing hot yoga (yoga in hot temperatures).

You want to have the right amount of energy to be able to focus on what you're doing. You also don't want to feel too full or heavy. That could interfere with the different postures you're trying to do.

Instruction or independence?

If you do your yoga practice on your own, you get more flexibility in terms of scheduling. However, it can also be really beneficial to have an instructor. At least at first, a teacher can give you a lot of guidance when it comes to healthy movements and other techniques.

You should keep in mind. However, that going to a yoga studio can be somewhat expensive. Of course, you also don't have the convenience that you have at home.

One alternative is finding excellent at-home yoga materials. That way, you'll get the benefits of yoga instruction even on your own.

So, how often should you do yoga again?

It's important that you don't do too much or too little. Balance is key, as is the case with basically anything in life. Moving either too much or too little can be bad for you.

Your muscles start to atrophy and actually hurt when you don't move enough. If you're generally sedentary, adding yoga into your routine can be a great way to help you move.

However, it is possible to do too much yoga. The more you practice, the quicker you'll improve, but you shouldn't overdo it.

You can push yourself too hard when you're doing yoga poses. That can result in injury, which will definitely halt your progress.

Generally, with yoga, the more, the better. But more isn't always better. It's crucial that you listen to your body and not push yourself too hard.

Ready to Do Yoga?

As you can see, yoga is very helpful for anyone who's looking to improve their physical and mental health. It may seem easy, but the truth is it's actually quite difficult to master. That is why people would even ask the question, how often should you do yoga?

You should do yoga at the frequency that is comfortable for you. You shouldn't expect instant results, as this is unrealistic. However, if you do it consistently, you are sure to experience results eventually.

It can be easy to become impatient with a practice such as yoga. After all, you're not going to experience results within a few days as you will with some exercises.

However, the benefits that you'll eventually experience will be worth all of your effort, no matter what your answer is to the question, how often should you do yoga?


What do you have to say about everything we've told you about the answer to the question, how often should you do yoga? Feel free to give us a shout out in the comments!

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