Yoga Frequency: How Often Should You Do Yoga?

Have you ever asked yourself, if you want to indulge into yoga or at least at this point you are already a practitioner thereof, how often should you do yoga, be it physical, mental, or both?

Yoga is a fantastic approach to keep a healthy lifestyle. Yoga has been shown in studies to help people with high blood pressure increase their blood sugar, insulin sensitivity, and lower their blood pressure. While you are not required to do yoga every day, it is highly recommended.

Yoga is an excellent way to boost your health. As a result, many individuals want to know how often they should practice yoga to gain the most advantages. In this article, we shall be discussing the yoga frequency, and exactly how often should a yogi practice yoga asanas.

When should you do yoga? | Yoga in combination with other workout | Or Standing Alone

At the outset, it is good to understand how do you actualize your fitness workout, whether including yoga with some other exercise or absolute yoga only. Thus, the answer should depend on the yoga regimen of a person, and the latter’s personal goals.[1]How Often Should You Do Yoga a Week?

In short, it must be pointed out whether you are doing yoga and nothing else or in combination with other exercise program. We ask this because the frequency of yoga workouts will depend on your own program itself.

Yoga is especially beneficial first thing in the morning. Starting your day with a few sun salutations will assist you in waking up more quickly and getting your body moving. Yoga is also an excellent way to begin your day because it prepares you to deal with stress and other problems during the day.

Many people find that doing yoga before night is useful. Before bed, a calming yoga practice can help you relax and sleep better, as well as reduce aches and pains that may be interfering with your sleep.

Finally, if you have free time during the day, yoga is always an excellent choice. Yoga can help you relax in the middle of the day or at any other time when you’re feeling stressed. Yoga can also assist to relieve moderate pain or discomfort caused by everyday activities such as sitting at a desk all day or standing for long periods of time.

Yoga frequency | A Relative Application

Consequently, yoga frequency is a relative application, taking into consideration each exercise pattern, program, or routine of the practitioner. Nonetheless, based on the median in our experience, we can give you an approximation on how often must yoga be done and the minutes corresponding to each session.

Likewise, we can also suggest, based on the above parameters, how many times in a week should you be practicing yoga. We have to inquire which of the foregoing situations apply to a certain yoga practitioner.

  • Does your workout pertain only to yoga? Is the latter your only form of exercise?
  • Do you combine your yoga activities with other routine exercise or fitness program?
  • Do you do weight training and/or strength conditioning?
  • Do you do cycling, biking, stationary or otherwise?
  • Do you jog, run, and/or sprint, whether stationary or otherwise?

You have to know which situations above apply to you. So that, we can convey the possible benefits and takeaways that you will be getting, when you learn your applicable yoga frequency.

Thereafter, as you progress, you can from time to time go over with the suggestions here in this article. The bottom-line is the above exercises are taken into consideration without distinctions as to their nature. It is purely yoga and other exercise to approximate the frequency.

Yoga in combination with other workout

Another thing to think about is whether or not you’ll be combining your yoga sessions with other workouts (such as cardio or weight lifting). If they are, this may have an impact on the amount of time you need to commit to all of your exercises combined in order to achieve your objectives.

Standing Alone

If your only form of exercise is yoga, then expect to put in more time into your sessions than someone who incorporates other forms of exercise into their routine (such as running or cycling).

How often should you do yoga?

Now, when you only do yoga, it will depend whether your schedule to give time is hectic or not. The amount of times per week that you practice yoga can differ from person to person.

If you want to maintain your present weight, strive for 60 minutes of yoga 5 days a week as a general rule of thumb. If you want to lose weight, try to do 90 minutes of yoga six days a week.


If you can give it full time, then, at the beginning, you may want to perform yoga at least 20 to 30 minutes at 6 sessions per week. The lone remaining day is your rest day or rejuvenating period.

We repeat. These 20 to 30 minutes duration per session are only the minimum.

Subsequently, when you are already getting the feel and adaptation in your yoga pursuit, you poses will become natural. At this point, you may want to reach the maximum minutes as suggested.

First, you may try to perform for at least 30 to 60 minutes, in the same number of sessions per week. Then, go for the jugular! Reach your potential, which is 50 to 60 minutes, again, in the same number of sessions weekly.

However, if your schedule will militate or affect your regularity to do your yoga workout, you may still satisfy the required time spent for the routine.

You may, then, do 3 yoga sessions with 20 to 30 minutes duration per day on three occasions, spreading the same within the week.

By initially executing this, it should be your goal and objective to increase your minutes and sessions as you go along.

Thus, when you advance, you will, by that time, be able to perform on a regular basis at least 5 to 6 sessions per week on the same duration.

Henceforth, you should aim to be able to last for at least 30 to 60 minutes per session.

Yoga OnlyMinimum [Minutes]Maximum [Minutes]Sessions/Per Week/One Session Per Day
Full Schedule20 - 3030 - 605 - 6
Hectic Schedule20 - 3030 - 603

On the other hand, when you have some other fitness exercises that you are doing and you want to integrate yoga, it is doable and most beneficial too. Thus, as your fitness pattern:

  • You are lifting weights
  • You are hitting cross fit
  • You are doing calisthenics or aerobics

As mentioned, yoga, being integrated with other fitness routine, is great and will provide more benefits to the person, and these are taken into account without classifications.

To accentuate this better, one has to achieve the desired results in yoga practice, such as:

  • flexibility
  • improved balance
  • optimum performance
  • stable exercise and workouts

In order to do this, performing at least 60 to 100 minutes of yoga per week and at best three separate sessions will give you that possible outcome.

Yoga CombinedSessionsMinutes/ Per WeekMinutes/ Per Session/ One Day Per Session
Schedule360 - 10020 - 34

When you want to spread out within the 7-day period your yoga session, you can do so and break it up into shorter session duration but increasing the occasions to workout.

Thus, you may want to engage in yoga for 10 minutes 6 times per week on per day session.

You may opt, as well, to perform 2 longer durations within the same week.

Yoga CombinedSessionsMinutes/ Per WeekMinutes/ Per Session/ One Session Per Day

Can you get toned from yoga? 

It will change, of course, for the better. Change in physique will be accurately seen in your body getting toned.

Practicing yoga helps in this regard, as you continuously engage your major muscles, especially your core area, your metabolism will shore up, thereby, burning enough calories to shed unwanted bulk.

This will help you, and you will notice your flexibility improves as you continue.

In addition, as your flexibility develops, you body will follow suit, with greater extent, if you combine yoga with other fitness activity.

How long does it take for yoga to transform your body?

The answer to this would depend on your yoga frequency. As we have said, your schedule will be attuned taking into consideration your exercise pattern, whether it is yoga absolutely or it is in conjunction with other workouts.

Body transformation will also depend on your overall fitness at the time when you started yoga. However, as regards generic transformation, which when you are already feeling good about yourself, normally, it would take at least three (3) weeks.

You just have to be consistent and true to your schedule.

Continuous development and progression

When your targeting specific area in your body through your workouts, be it yoga or the latter in combination with others, you will observe that the conditioning and performance in those target areas, as you advance, necessarily increase, improve, and progress.

This will result into better over-all posture and even seamless executions of hard-to-do yoga poses before.

On this score, we can readily see that doing yoga clearly benefits your body, even perhaps, your overall well-being.

Be consistent | Stick with your schedule as much as possible

One caveat though, this yoga journey which you started with so much enthusiasm and positivism within yourself should be done consistently, constantly, and religiously.

Yet, of course, this must coincide according to your calendar schedule which you already plotted, taking into consideration your knowledge about yoga frequency.

At the risk of being repetitive, yoga frequency, as we say, is relative, dependent upon certain variables.

These are the situations where yoga is being practiced, whether alone or included in an existing workout regimen.

So, by knowing and stressing this, we go now to the core query: how often should you do yoga? You can instantly refer to the above discussed chart and make out a pattern with it in consonance with your personal fitness goals.

How often should you do yoga to see benefits?

The solution is contingent on the goal you’re attempting to attain. It only takes a few minutes to reap the advantages of yoga, such as increased attention and decreased stress. Other advantages, on the other hand, may necessitate a more consistent schedule.

Others who want to workout rather than merely rest their body, for example, will require more practice time than those who only want to work out in the morning before work or school. The beauty of yoga is that it incorporates both relaxation and strengthening into one training practice.

Stick with a starter routine that you enjoy and that meets your needs for at least 30 days and observe how you feel. It’s likely that you’ll notice results fast and be able to select how often you’d like to perform yoga in the future.

Try a different type if you don’t see benefits after 30 days. However, because this is time-sensitive and requires guidance, it may be worth paying for a class or teacher training. Our greatest advise is to make it a habit to perform yoga every day, and don’t get frustrated if your body doesn’t respond immediately away.

Yoga should be practiced between 1-3 times a week, especially if you want to have a mindful and relaxing experience. However, don’t let this discourage you. If you can’t commit to at least one class each week, start by cuddling up on your bed/couch with some relaxing music and watching some of these videos online.


Final Thoughts

Yoga is a good and better exercise. You just have to be consistent and disciplined enough to achieve the desired result. Rome was not built in one day, so as your desire to get that toned body.

You need to persevere and follow the rudiments of the fitness workout and its best practices at every stage and level of difficulty.

It is hard during the initial engagement. However, consistency will give you subsequently the fruits of your labor. Be patient and the rest will follow.

Finally, yoga is one of the most popular forms of exercise today, and it has many benefits. However, it’s important to understand how different styles of yoga work so that you can find the best form of yoga for you.

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