How long should you do yoga as a beginner will widely depend on many factors. If you’re looking to introduce more mindfulness, peace and flexibility in your life then yoga is a great place to start. If you’re a beginner just starting your yoga journey then read on to discover the best practices to help you get started the right way.

How Often Should I Do Yoga?

If you’re just starting out with yoga then a good rule of thumb is to start with 2-3 sessions a week before gradually increasing the sessions you do each week. If you are already in good shape and have had a regular exercise regimen in place before trying yoga then starting out with 3-5 sessions per week could work for you.

The important thing is to start slow and listen to your body. Taking on too much too fast can lead to injury. There are many different ways to practice yoga, some are gentle and others more physically strenuous, so this will also factor into how often you should do yoga each week.

An experienced yogi may do 6 sessions a week and leave one day for recovery, or do a combination of practices that allow for days of gentle yoga without overtaxing the body. Continue to check in with your body and make sure you are taking it easy if you notice any pain.

How Long Should I do Yoga?

How Long Should I do Yoga?

There is no set time limit on how long to do yoga for the best results. Consistency is key so if you only have time for a fifteen minute session then fit in a ten minute session! If you have a regular hour long class that you can take twice a week then that is great. The important thing is to allow your body time to recover between sessions.

A yoga session can be anywhere from 15-60 minutes on average. The benefit of the longer session is giving more time to spend in each pose as well as a longer relaxation at the end. Your goals for doing yoga (getting fit, more flexible, for mental health etc), will largely determine how long you spend in each yoga session.

Should I Be Concerned about Overdoing it?

As with any physical activity that is new to your body, there is chance for injury. If you’re trying to push for results too quickly then you can tear a muscle or hurt your joints. It’s easy to see beautiful images on instagram and want to quickly be able to do some of the fancy poses, splits and handstands, but the truth is that those yogis didn’t get to those poses overnight. Starting out with intense or overly long yoga practices every single day can cause repetitive strain injury.

While mild or dull pain is simply a sign that your body is stretching or getting stronger but if you’re feeling serious, or sharp pain then that is a sign that you are doing too much too soon and need to slow down your intensity and frequency.

If you find that as you begin in your yoga journey you can’t yet do certain poses or reach all the way then don’t be afraid to modify as needed. Blocks can help if you can’t reach the ground in a standing fold and a belt or scarf can help in seated poses. If you’re taking a class use the variations a teacher can show you to help you ease into doing the poses.

Starting small and working up and listening to your body will help you to avoid injury.

What Benefits will I See as a Beginner Starting Yoga?

What Benefits will I See as a Beginner Starting Yoga

The beautiful thing about starting your yoga journey is that you don’t need to practice Yoga 4 or more times a week in order to start seeing incredible results. If you make yoga a regular part of your life wether that is 2 times a week or more, you’ll start to reap the benefits. Some of the many benefits of practicing yoga asanas include:

  • Anxiety and Depression Reduction
  • Increase in Strength
  • Increase in Flexibility
  • Improved Sleep
  • Breath Control
  • Pain Relief
  • Improved Quality of Life
  • Regular Practice in Mindfulness

One large study found that people who practice yoga at least five times a week scored highest for health, quality sleep, energy and wellbeing. One key finding from this study is that the regularity of practice was even more important than the frequency, so keep it consistent and you’ll see the benefits. So if you’re wondering how often you should do yoga, focus on being consistent and work up from there.

What’s the Easiest way To Fit Yoga Into My Routine?

As with most goals, if you can find a way to attach your yoga routine onto a goal that you are already successful at then you’ll be off to a great start. Do you always shower each morning? Tell yourself you can’t shower until you’ve done yoga for the day. Do you like to read before bed? Add yoga before reading and you’ll end your day with two things you love and a habit with good sticking power.

Other ways to create a consistent yoga routine:

  • Already work out regularly? Do your yoga session as a warm up or cool down.
  • Take up yoga with a partner. Accountability makes a big difference in accomplishing your goals.
  • Set a reward — purchase some new yoga clothes or purchase a yoga class when you’ve consistently gone through a certain number of sessions.

You might be surprised at how quickly yoga becomes an important part of your life and routine. You’ll find that you crave that time on the mat and don’t want to miss it, so even if your day gets crazy, stay consistent and give yourself at least 5 minutes to stay consistent and not get out of habit.