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How Long Should You Practice Yoga Daily

Every Day Is Different

Genetics, weather, hydration, gender, physical fitnessthese are just some of the host of factors that affect and determine your flexibility.

Maybe one day youre better hydrated and nourished and your muscles open up deeper than they have before. Maybe you roll out your mat the next day expecting the same openness but you didnt sleep well and youve had a stressful day at work. Lo and behold, your hamstrings wont budge.

Every day is different. Every day YOU are different. Take each day as it comes and remember: wherever you are is right where youre meant to be.

Yoga Helps You To Breathe Better

The emphasis on breathing in yoga is something beginners often struggle with, but over time moving with the breath becomes second nature. Just the ability to breathe more fully and deeply can have a very profound impact on overall health, and is worth practicing every day. You might not have the postures with you for your whole life, but you have your breath in every moment.

Yoga Helps Give Meaning To Your Day

Weve all heard the song It Aint What You Do, Its The Way That You Do It, and while the song might be catchy, the deeper meaning is very profound. Spending a little time in the morning setting an intention, focus or Sankalpa for the day, helps us come back to that intention each time we need to make a decision. Setting an intention can also help us to be more aware of our actions, and can give the day much more meaning.

The Best Time For Yoga For You

The best time to do yoga is different for everyone. Whats most important is finding the time that works for you and your body. If you’re doing yoga at home, its helpful to choose a time when you can focus on yourself and your practicewhen you dont have other people or tasks to be responsible for.

Most yoga studios offer classes throughout the day, such as a 6:00 a.m. class to catch the early risers, a quick lunch-hour flow, and a 6:00 p.m. class that caters to the after-work crowd. Many online yoga classes are also available on-demand which means you can incorporate them into your schedule whenever works for you.

To determine the best time for yoga for you, see how different poses feel at different times of the day. You may find that in the mornings you have more energy but you’re also tighter. In the evenings, you may feel more limber but you’re also more tired. Ultimately, it will come down to your personal preference.

Finding the right time of day is particularly important if you are trying to establish a home practice. Morning or evening is often the most practical for people who work regular business hours. A morning routine can help you ease into your day and start it on the right foot. An evening practice can help you destress and mellow out.

When Is The Best Time To Do Yoga

How Long Should A Yoga Session Be? A Yoga Teacher Shares ...

Basically, it comes down to whenever you can fit yoga in. The morning is a great time to practice; you might wake up stiff, so opening up your body with some energizing yoga sets you up for the day. In the evening, a more relaxing yoga practice can be a nice way to unwind after work. Some of us are early birds while others are night owls, so experiment with finding your own yoga rhythm and what works for your schedule.

Read: How does the time of day affect your yoga practice?

Daily Yoga Supports A Healthy Immune System

Yoga promotes good health as it can actually strengthen your immune system. That’s right, folks. Practicing yoga every single day can make you less susceptible to illnesses by boosting your body’s natural responses to them. Because yoga can decrease stress, it can also have an effect on your immune system, according to a 2011 study published in the International Journal of Yoga.

“Stress may be defined as psychophysiological process usually experienced as a negative emotional state,” the researchers write. “It is a common condition, a response to a physical threat or psychological distress that generates a host of chemical and hormonal reactions in the body. The health effects of stress involve mainly autonomic, cardiovascular, and immune systems.” The researchers set out to see whether or not yoga would positively impact the health effects that stress has on the immune system. And, as it turns out, it does.

How Often Should You Do Yoga For Stronger Muscles

Strength doesn’t come from your practice’s regularity so much as the yoga style you focus on. Choosing postures that focuses on improving your strength will go a long way to building and strengthening your muscles. 

But if you are still interested in developing a smart routine for stronger muscles, practice about three times a week while placing enough of an emphasis on your rest days in between. Recovery is crucial to allow your body to heal. You can become more susceptible to injury if you exert yourself too much. 

Your Energy Levels May Improve If You Do Yoga Every Day

It can be hard to juggle work, family, school, and other obligations while maintaining a healthy amount of energy and vigor. That can make it all the more tempting to keep a cup of coffee by your side all day, just so you can stay on top of the never-ending inbox and chore delegation. 

But believe it or not, if you make time to do yoga every day, you may find that you suddenly can do more with less time, as noted by HuffPost. That’s because it changes your energy levels, according to certified yoga teacher and nutritionist Katie Boyd. “As you continually practice you will notice that you no longer need caffeine throughout the day to keep your energetic vibrational frequency high,” she revealed to The List. “The more energy you have the more things you can accomplish.” She added that the more accomplished you are, the happier you’ll feel, which will fulfill you mentally, emotionally, and psychologically.

Your Immune System May Improve If You Do Yoga Every Day

Are you someone who’s prone to catching whatever is going around, no matter the time of year? And can you make a solid bet that when flu season arrives, you’re going to wind up sick no matter the food and drinks you consume to help bolster your immune system? If so, consider adding a regular yoga practice to your immune-boosting regimen, as noted by certified yoga teacher and nutritionist Katie Boyd. “With all of the bending, twisting, stretching and inverting, yoga movements work deep into the parasympathetic nervous system, which helps you rest and digest, and works less in the sympathetic nervous system, which is your flight or flight response mechanism,” she explained to The List. “This mechanism is what causes stress response and inflammation which dramatically lowers the immune system.”

That’s not all, as reducing your inflammation can help protect you from chronic illnesses like diabetes and hyperlipidemia, according to an article in the Journal of Clinical and Diagnostic Research. So if you suspect you may be at risk for inflammatory diseases, consider choosing to do yoga every day.

Is It Ok To Do Yoga Before Bed

It’s recommended to do relaxing and restorative yoga poses before bed. Active classes like vinyasa could rev up your energy levels and make it difficult for you to fall asleep. While this may not be the case for everyone, it’s a good idea to think of an evening yoga practice as an opportunity to wind down versus wind up.

National Yoga Month Kicks Off Tomorrow Looking To Take Your Practice To The Next Level Eddie Modestini A Longtime Student Of K Pattabhi Jois And Bks Iyengar Who Will Lead Yoga Journals Upcoming Online Course Vinyasa 101: The Fundamentals Of Flow Reveals How Often Serious Yogis Roll Out Their Mats

If a student wants to become a serious yogi, the first question I ask is: Do you have a yoga teacher? I dont think we can have a serious practice if were hopping around from teacher to teacher without any consistent direction. We all need a teacher who will get to know our individual circumstances, personality, and faults, and who wants to lead us down a path that will help us blaze our own trails and evolve as individuals.

How Long Does It Take To Gain Flexibility With Yoga

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Think you are too inflexible to start practicing yoga? Many people begin to practice yoga for different reasons and some choose to practice to increase their flexibility. However, many would-be yogis are intimidated to start because they feel that they dont have enough flexibility.

Some start yoga, but become discouraged when they dont see progress in their bodies right away. Yoga is for everyone, regardless of what your flexibility level is like and you definitely do not need to be flexible to begin practicing.

So how long does it take to gain flexibility with yoga? There is no specific timeline with how soon you will see results, as this all depends on your frequency of practice, age, and consistency. However, people typically see results within 3 to 6 months, and the more that you practice, the more that your body will open up and gain more flexibility.

Yoga is a practice, and like any art form or practice, it takes time and dedication to see results in your body. The practice of yoga is not about nailing a specific pose or being flexible enough to do a full split all of these things come as a result of immersing yourself in the practice. Rather, the practice of yoga is all about self-awareness, becoming more in tune and grounded in your own body, and learning and honoring this ancient art and tradition.

If You Struggle With Pain Do Yoga Every Day

Pregnant Women Can and Do Practice Ashtanga

There’s no shortage of the ways in which our bodies can experience pain, whether it’s from an athletic injury, chronic pain, or a slip and fall. So if you’re looking for a natural way to help manage pain, you might find solace on the mat if you do yoga every day, according to certified wellness coach and personal trainer Lynell Ross. “We create pain in our muscles, ligaments, and tendons by holding them in the wrong position for too long,” she told The List. “Yoga helps by stretching these and making them more flexible and relaxed while strengthening the opposing muscles.” And that, in turn, can help you sit taller, taking the strain off of overused or overtaxed muscles.

Additionally, a yoga practice could be especially beneficial for folks who struggle with joint issues such as arthritis, as noted by the Arthritis Foundation. “Some studies suggest that yoga can restrict pain and mobility issues in cases of knee osteoarthritis, which is a particularly common form of the condition,” says Dr. Daniel Atkinson, a general practitioner and clinical director for There are even specific yoga poses to ease pain. Sounds like a real relief!

A Few Weeks Ago I Had A Great Question From Kat

Hello Melissa,Im loving your videos and am particularly enjoying the restorative and yin ones you have.I am currently enjoying doing a yin yoga practise every day. I was really wondering what the best would be, alternating yin with more yang yoga like vinyasa/hatha. Im relatively new to the yin yoga but enjoy it a lot, its just about wondering how much of the different yoga styles to incorporate into my week. I love doing yoga at home and because I am full time looking after my autistic 6 year old daughter, the benefits for me are so good after a big day. I would love to hear from you on how often to incorporate a yin yoga session into the week. I do yoga every day, even if sometimes only 15 mins, but I need my yoga fix, it is so healing. Thanks so much for all you share,love Kat

So the answer to this question is multi-layered and multi-faceted. My daughter loves when I say that, I get the sighs and rolly eyes when I say multi-layers and it isnt a simple answer. Both she and my husband love simple answers.

From the perspective of your physical body and your connective tissue , yes you can practice yin yoga everyday.

When you are practicing yang styles of yoga where your muscles are tearing and breaking down and they need time to recover between the strain of exercise or even intense flexibility training.

Learn Yin Yoga in just Five Days: Beginner Yin Yoga Classes Delivered to your Inbox

Namaste, Melissa

As You Rack Up More Experience On The Mat You May Find Yourself Changing How Often You Do Yoga

If youre pushing yourself with three classes per week on a regular basis, you might occasionally feel inspired to add a fourth or fifth! While were big proponents of rest days, you know your body best and we encourage you to give it what it needs as you try to figure out how often you should do yoga.

There will also be times when youre feeling a little less motivated and a little less limber than usual. Theres no need to make excuses or try to explain yourself just take a few more rest days than usual! Again, its all about listening to your body.

Ultimately, how often you do yoga is up to you and what feels best to your body. Our recommendation? Start with one session weekly and go from there!

What Are The Best Yoga Poses To Increase Flexibility

There are hundreds of different poses in yoga, and some require a certain amount of flexibility to practice them. In yoga, it is good to start with basic poses, and as your body begins to open up, you can begin to practice more intricate postures. There are many different poses that every body and beginners can practice. Some of these poses include:

Yoga Helps You To Accept Whatever Life Brings To Your Table

Yoga teaches us that everything changes. Both the positive but also the painful things in life come and go. Knowing this and understanding this on a deeper level makes it easier to accept and stay present and positive, also through the hard times. 

  • Try this energizing and grounding practice and learn some tools to accept, flow and surrender to change: Transform and grow with Irina Verwer. 

If You Do Yoga Every Day You May Lose Weight

Have you been frustrated lately at the number you see when you step on the scale? Are you looking for a way to slim down so you can fit into your favorite dress again? As it turns out, yoga can aid you in your weight loss journey, according to Healthline. Certified yoga teacher Brett Larkin explained to The List, “You’re moving. You’re burning calories,” adding, “Even in the less active forms of yoga in which you’re not working up a sweat, you’re stimulating your parasympathetic nervous system and working to reduce levels of cortisol in the blood stream.” And both of those can help you shed unwanted pounds and inches.

Those aren’t the only mechanisms at work that can help you lose weight, says Larkin, as you can chill out more if you do yoga every day. “Stress plays a huge factor in weight gain, and yoga helps you de-stress,” she added. That’s just one more reason to hit the mat!

Yoga Benefits Off The Mat

The physical postures of yoga, called asanas, are only one aspect of yoga. Combined with other elements such as breathwork, meditation and living a yogic lifestyle, yoga is an all-encompassing discipline. The way that lifestyle unfolds is individual.

Whereas for one yoga practitioner it might mean being a vegetarian, for another it might mean volunteering at a soup kitchen. There isn’t a “right” way to practice yoga and incorporate it into your life. The key is finding the right balance of mental, physical and spiritual practices that works for you.

Read more:What Are the Benefits of Practicing Yoga Daily?


In yoga, what works for some will not work for all. Find the combination of mental, physical and spiritual practices that works for you.

Yoga Doesnt Stay On The Mat

Most of this fine print is linked by one thread:  for yoga to be a truly effective workout, be prepared to be more accountable in the practice. Its not just about how often you get on the mat. By being an engaged participant, you can achieve much more than mere physical goals. If youre open to it, this practice can change the way you operate off the mat, too; from the relationships you have, the passions you cultivate, down to the food you choose to eat.

You can still practice yoga while patiently waiting in line at the grocery store, working at the office, at home cooking a meal, or on your mat in the yoga studio. This practice unites every part of your life.

If youre still looking for a short answer to how often you should practice yoga, the answer isEvery day, but with one footnote: It doesnt necessarily mean you have to get on your mat every time .

What Should I Focus On If Yoga Is My Only Workout

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If yoga is your only workout, following along to a traditional yoga program is NOT something I would recommend. The problem is that a traditional yoga workout does not do enough to help you build strength, and even though your muscles are probably flexible, you want to have a certain amount of muscle tension for functional day to day fitness, as this helps to prevent injury and enables you to complete physical tasks.

If yoga is your only workout, youre probably already doing enough flexibility work, balancing, and spinal mobility exercises that I wont need to address it here. However, theres a lot that you are likely missing, so you should be sure that your yoga workouts are addressing the following:

I Did 10 Minutes Of Yoga Every Day For A Month And This Is What Happened

For nearly 6 months, all I talked about was doing yoga. “My back hurts when I wake up,” I’d say. Or “God, my posture is terrible!” These exclamations were inevitably followed by “I’m going to try yogamaybe that’ll help.”

But I didn’t. Sure, I talked about doing yoga every day. I even took the opportunity to snag a yoga mat and a few yoga DVDs from a coworker who was cleaning out her office, but I didn’t actually do yoga.

After getting off work at 6:00 PM, taking the hour-and-a-half-long subway ride home, making dinner, eating dinner, doing dishes, and getting myself ready for work the next day, I’d glance at my yoga mat gathering dust in the corner and flop into bed to watch Netflix instead.

Eventually, I got tired of saying the same thing over and over again . So to make myself accountable, I told my editor I’d volunteer to do a whole month of yoga, at least 10 minutes every day, and write about it. I found some online yoga classes to stream and diligently followed along. Here’s what I learned.

I went into this ready for my muscles to scream at me and for my body to yell, “I just can’t bend that way!” Which, to be honest, it sometimes did. But it came as a total shock to me that the hardest part wasn’t trying to stand on one leg while I held my ankle in one hand and pointed toward the wall with the other . It was breathing.

I Started Doing Yoga Every Day And It Completely Changed My Life

This woman’s daily yoga practice inspired her to move cross-country and completely reinvent her life.

Melissa Eckman is a Los Angeles-based yoga teacher who found yoga when her life needed a total reset. Read about her journey here, and take a virtual class with her on Manduka’s live-streaming yoga platform Yogaia.

I never thought of myself as athletic. As a kid, I couldn’t advance to the next level of gymnastics because I couldn’t do a chin-up; in high school, I never made the varsity level of any sports. Then moved from Massachusetts to South Florida for college, and, suddenly, I was surrounded by beautiful people in bikinis all the time. So, I decided to try to get in shape.

I didn’t go about it the healthiest way. I went through some periods where I was obsessive; I had to be run 3 miles a day to feel like I was doing something, and I wouldn’t eat any carbs. Then I’d give up and gain the weight back. I couldn’t find my groove or what would make me feel healthy and confident in my body. Instead, I immersed myself in school and got my accounting degree.

I went to training that weekend, and saw an instant shift. I never thought of myself as a creative, excited, or passionate person, but for the first time in my life, I was so inspired! I started teaching as often as I could-three days before work, both days on the weekend, and if I had any days off work I would cover all the classes.

Flexibility Is Patient; Flexibility Is Kind

Beautifully put in 1 Corinthians 13:4, Love is patient; love is kind. It does not envy, it does not boast, it is not proud. We can apply this to our flexibility journey as well.

Come from a place of self-love. Be patient with yourself. Be kind to yourself. Do not envy others. Let go of anything that isnt serving you and focus on the small wins along your flexibility journey.

Now that weve set the mental and emotional bodies up for success, lets get physical.

What Will You Get Out Of This

  • Improved performance in your other workouts youll be able to lift more and perform the exercises with better technique; movements feel smoother and youre not as sore afterwards
  • Improved recovery & workout consistency more flexibility means quicker recovery, and adding in a bit of restorative work will help you keep your body feeling fresh and more capable of sticking with a consistent workout schedule.
  • Decreased risk of injury more core strength, increased mobility, decreased soreness, and more body awareness means youre avoiding the main causes of preventable injury.
  • Better sleep & decreased stress Theres something magical about holding a posture, focusing on your technique, and breathing. Its a natural physical response that occurs when you focus simultaneously on your body and slowing down your breathing.

I know that 60 minutes may seem like a lot. Especially if you already have a packed schedule. But realistically, you wont have to change your existing workout routine drastically in order to hit this goal. Doing some simple math, 100 / 7 = just over 15 minutes per day; and even with just 10 minutes of Man Flow Yoga per day, I can assure you that youll feel noticeable results in your first month.

Just so you can an idea, heres a sample recommendation on how to distribute 100 minutes of yoga on a weekly basis:

There are many ways to incorporate yoga into your daily schedule:

Yoga Teaches You To Know Yourself

Unlike group sports activities, yoga is a very internal and personal practice. Even though you might have practiced in a class with lots of other people, the focus is still on what is happening inside you. Pratyahara is one of the Eight Limbs of Yoga, and it refers to turning ones senses and awareness inward in order to discover more about the persons own body and mind. We have to live with this body and this mind for a whole lifetime, so its worth taking time to get to know it, and even make friends with it.


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