How Often Should You Do Yoga? – An Ultimate Guide

By Sophia Estrada
Last updated: Jan 9, 2024
How often should you do yoga

Yoga has become one of the most popular forms of exercising. And there are good reasons why this is the case. It is an easy way to work out yet super effective at controlling weight. So people do it to stay healthy and in shape. But how often should you do yoga?

How Often Should You Do Yoga? – It Depends On Your Goals 

Reduce Stress And Anxiety

You may look to yoga to relieve stress, whether from school or work. It is a great method to enhance your mood. If this is your initial goal, you can choose to do it daily and as often as necessary. 

This means whenever you feel stressed, you should go for a few stretches to help you relax. And as long as you are not overdoing it, you can improve your overall well-being and reduce your risk of developing stress-related mental disorders. 

So how often should you do yoga a week? Incorporating other helpful exercises into your daily yoga routine is also a wonderful idea. Healthy practices to take daily include pranayama or breathwork and meditation into sadhana

You also need to remember that the key here is regularity and consistency. More long-term, optimal benefits will come to you if you stay consistent and practice regularly.

You will feel much more in control of your own emotion and energy levels. This can also help you concentrate much better.

For those interested in exploring additional spiritual dimensions, consider integrating a free angel card reading into your yoga practice. This free angel card reading of angelic guidance in yoga can be a powerful catalyst for emotional healing and well-being.

Improve Flexibility

If you are a dancer, a gymnast, or just someone looking to be more flexible, you might want to take up yoga. But then, how often should you do yoga for flexibility? 

Well, we recommend 3 to 5 sessions of practice every week. This increase in flexibility brings numerous other health benefits such as improved blood circulation, healthier lungs and heart, better posture, and reduced risk of injuries. 

There are many different exercises, ranging in difficulties as well as benefits. It is best to start with lunges like twisted lunges and kneeling lunges. These help shape up your body, and they can also better your posture plus a range of motion. 

Other exercises to look into include reclining hand-to-big-toe pose, thread the needle, forward fold, pigeon, half-moon twist, seated twist, and, of course, splits.

Lose Weight

Loss weight yoga

Yoga is also a popular strategy for losing weight. However, it is not as effective at burning unwanted calories as standard cardio exercises like aerobics, rope-jumping, dancing, cycling, and running. 

But if you want a more gradual and chilled way to cut down weight, yoga is still a great choice.

We recommend vigorous and fast exercises. For this, some dynamic styles that can be very useful are Vinyasa, Ashtanga, and Power Yoga. Throughout any practice session, these styles can keep you moving and exercising. 

Then again, how often should you do yoga to lose weight? We think the most optimal schedule is six sessions per week. And you also need to exercise for at least an hour for each session. It is also important to let your body rest and regenerate to prevent any form of burnout.

Build Muscle

To build muscle, it is better to have longer intervals between workouts. This is because your muscles need time to self-restore between every practice to repair and become stronger. 

A schedule of intensive daily sessions will likely cause burnouts after burnouts. You need to give your muscle a lot of time to heal and rebuild if you want to get into bodybuilding.

Our suggested amount per week is 2 to 3 times. This can give your aching muscles 1 to 2 days to rest. A gentle Hatha, Yin, or restorative practice can work best to help stretch out these muscles.


How Many Times Per Week Should Beginners Do Yoga?

How often should you do yoga as a beginner? It is best to start doing it as often as your schedule allows. An hour every week can be beneficial. Remember, the key thing is to stay consistent and persistent. Progress will come to you if you spend time and effort on these sessions.

How Much Yoga Is Too Much?

How Much Yoga Is Too Much

Yoga is by no means intensive. Therefore if you do yoga, especially gentler styles, there is no risk of overdoing it. The more you do it, the healthier you become. 

When you feel out of breath during exercising, it could indicate that that particular posture is too advanced for you. You will need to scale back and gradually improve your flexibility.  

Should I Take Rest Days From Yoga?

You need to let your body restore itself at least one day every week. This gap period provides space for your body and your mind to absorb all that you have learned during the past week. 

The day off is a chance for your tendons, muscles, and ligaments to renew. All the stresses, strains, or minor injuries will have time to heal and recover as well.

What Kind Of Yoga Should I Do On Rest Days?

Recommended styles should be restorative and Yin yoga. These are much slower, calmer, and more relaxing practices. They also have a more meditative quality, making them fantastic for a rest day. 

Rest days are great times to focus on much longer holds. This will be beneficial for your ligaments, fascia, and tendons.

See more: How Yoga Changed My Body Before and After?


In conclusion, yoga is a very healthy and beneficial hobby to pick up. And knowing “how often should you do yoga” for your personal needs and purposes will help you take advantage of it at large. 

For relaxation, do calming styles every time you can. To become flexible, six times per week should suffice. And for stronger muscles, 2 to 3 times a week will be optimal.

Yoga Instructor At Yoga Bear

Sophia Estrada is very fortunate to have had the opportunity to practice yoga since she was 8 years old and expresses a strong love for yoga. Sophia would like to bring all of her knowledge and passion to help people gain a vital sense of energy, fitness and peace through helpful yoga postures and useful information.


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