How often (and what time) to do yoga to see the benefits — Calm Blog (2024)

Physical Wellbeing

Written By Calm Editorial Team

How often (and what time) to do yoga to see the benefits — Calm Blog (2)

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

Explore how often you should do yoga to see benefits depending on your goal (lose weight, gain flexibility, etc.) Plus, the best times to do yoga each week.

Committing to a yoga practice can be an exciting and transformative experience. It’s also common to have a lot of questions when you’re starting with yoga or making changes to your movement routine. You might be exploring yoga as part of a weight loss program, to enhance your flexibility, for stress relief, or to support your general wellbeing.

Yoga, with its rich history and diverse styles, offers something for everyone, regardless of age, fitness level, or lifestyle. This means you can tailor your yoga sessions to suit your specific goals, whether you're looking to enhance your physical fitness, reduce stress, or simply find a new hobby.

How often should you do yoga?

Yoga has a deep history originating in India, where it has been practiced for thousands of years. Now recognized and practiced globally, yoga is celebrated for its health benefits and the strong connection it creates between body and mind. Whether you're a beginner or a seasoned practitioner, yoga offers a variety of styles and intensities to suit different needs and preferences.

If you’re new to yoga, you might find two or three sessions per week to be more manageable and effective than a daily yoga practice. A gradual introduction helps your body adjust to new postures and movements and provides time to learn the fundamentals. For those who have been practicing yoga for a while, maintaining a consistent routine is crucial for sustaining benefits like flexibility, stress management, and overall wellbeing. This could mean daily sessions for some or four to five times a week for others.

  • Beginner: 2-3 times a week

  • Intermediate: 4-5 times a week

  • Advanced: 5-6 times a week, or daily

Yoga is not just about physical activity, it also incorporates mindfulness and self-awareness. Approach your yoga practice with patience and kindness toward yourself — tune into your body’s needs and adjust your yoga practice accordingly. Some days might call for a more vigorous practice, while others might benefit from gentle, restorative yoga or other forms of mindful movement and meditation.

What’s the best time to practice yoga?

Morning yoga practice

Ancient yoga traditions, especially those from India, often recommend practicing yoga early in the morning. This time is valued because it's quiet, the air is fresh, and the mind is clear and not yet filled with the day's tasks and concerns. Morning yoga sessions can energize your body and set a positive tone for the rest of the day.

Recommended style: Vinyasa or power yoga

Afternoon yoga practice

Yoga is a versatile practice that can be done at any time of the day. The key is to find a time that works best for you and your routine. Some people might find a lunchtime yoga session to be the perfect break in their day. Others might find that an afternoon practice is a great way to transition from work mode to relaxation in the evening.

Recommended style: Vinyasa or power yoga

Evening yoga practice

Practicing yoga in the evening, especially before bedtime, can help calm the mind and release the physical and mental tension accumulated throughout the day. This can include gentle, relaxing poses and breathing exercises that prepare you for a restful night's sleep.

Recommended style: Restorative yoga

Ultimately, the best time to practice yoga is when you can be fully present, without feeling rushed or distracted. Consistency is more important than the specific time of day. Yoga is about creating balance and harmony within yourself, and this includes finding the right time for your practice.

Which yoga style to try based on your goals (and how often to do them)

Whether you're looking to relieve stress, improve flexibility, build strength, or enhance your overall wellbeing, there is a yoga practice to help you meet your goals. Remember to always listen to your body and adjust as needed.

Yoga for beginners

If you're new to yoga, starting with a gentle approach is important. Begin with no more than two or three sessions a week. This allows your body to get used to new movements and helps you focus on mastering the basics, like breathing techniques and pose alignments.

💙 Practice using your breath to anchor you in the present moment on or off the mat with the Breathing Room meditation.

Yoga for weight loss

Styles like vinyasa or power yoga, known for their more vigorous sequences, can be particularly effective for those interested in losing weight. Aim for three to five sessions a week to see results. Yoga for weight loss should always be part of a balanced approach, including healthy, mindful eating, supporting your mental wellness, and other physical activities.

Yoga for stress reduction

For stress relief, yoga practices that emphasize relaxation and mindfulness, such as Hatha or Yin yoga, can be beneficial. Practicing these styles daily can help lower stress levels and promote a sense of calm.

💙 Incorporate Moving Through Stress, a 4-minute guided meditation to release tension, at the start or end of your yoga practice.

Yoga for building strength

If your goal is to build strength, Ashtanga or power yoga can be great choices. These styles are more physically demanding, and, when practiced three to four times a week, can significantly enhance muscular strength and endurance.

Yoga for improving flexibility

One of the great benefits of yoga is improved flexibility. For this, consistency is key. Even shorter daily sessions, focusing on gentle stretching and holding poses, can lead to noticeable improvements in flexibility.

💙 Try out the Daily Move for a few yoga stretches to reduce stress, improve flexibility, and connect your mind and body each day.

Yoga for chronic pain relief

If you're dealing with chronic pain, gentle yoga styles can offer relief. Practices like Iyengar or restorative yoga, which use props to support and ease into poses, can be done as often as you find comfortable to help alleviate pain.

💙 Bring more ease and perspective to your chronic pain and discomfort with the 7 Days of Soothing Pain series.

Yoga for gym enthusiasts

If you're an avid gym-goer, incorporating yoga into your routine can improve flexibility and aid physical resilience. Two to three sessions a week can complement your gym workouts, enhancing both performance and recovery.

💙 Try this Mindful Cool Down stretching routine to help reduce post-workout stiffness, improve flexibility, prevent injury, and boost energy.

Yoga for enhancing sleep quality

Practicing yoga can improve sleep quality. A short session of gentle yoga before bed can help calm the mind and prepare the body for rest.

💙 Pair an evening yoga session with the relaxing Peaceful Sleep meditation inspired by Yoga Nidra practice.

Yoga for overall health and wellbeing

For general health and wellness, a balanced practice three to five times a week can be beneficial. This could include a mix of different styles to ensure a well-rounded approach, focusing on both physical fitness and mental wellbeing.

How often to do yoga FAQs

How often should you do yoga to lose weight?

For those who have chosen weight loss as a personal goal, incorporating yoga into your routine can be a supportive and effective strategy. It's important to recognize that yoga offers a holistic approach to fitness and wellness, not just weight loss. It enhances both physical and mental health, contributing to overall wellbeing.

To effectively use yoga as part of a weight loss plan, consider practicing three to five times a week. More active styles, like Vinyasa or power yoga, tend to be more vigorous and can help in burning more calories. However, remember that yoga's benefits extend beyond calorie burning. It encourages mindfulness first and foremost, which can then lead to making healthier food choices and gaining a more positive body image. High stress levels can lead to emotional eating and weight gain, so by managing stress through yoga, you might find it easier to maintain a healthy weight.

It's essential to combine yoga with a balanced diet—and possibly other physical activities—for a comprehensive approach to weight loss. Every person's body responds differently, so it's crucial to listen to your body and adjust your yoga practice accordingly. Keep in mind that yoga is about balance and wellness. While it can be a part of a weight loss journey, its benefits are diverse and holistic.

How often should you do yoga to tone your body?

For toning and strengthening, focus on yoga styles that are more physically demanding, including Ashtanga, power yoga, and Vinyasa. Practicing these styles three to four times a week can help build muscle strength and endurance, leading to a more toned appearance. Keep in mind that toning your body with yoga is a gradual process, and patience is key. Consistent practice, combined with a balanced diet, will yield the best results over time.

Is it good to do yoga every day?

Practicing yoga every day can be incredibly beneficial for both your body and mind. Daily yoga practice can help improve flexibility, strength, and balance, as well as reducing stress, enhancing mental clarity, and promoting a sense of wellbeing. However, it's important to vary the intensity and style of your yoga sessions. Include a mix of more vigorous styles and gentle, restorative practices to prevent overexertion and to give your body a balanced workout. Listening to your body is crucial. If you feel like you need a day of rest, it's important to honor that. Yoga is about nurturing your body and mind, not pushing them to their limits.

Will 20 mins of yoga a day make a difference?

Yes, even just 20 minutes of yoga a day can make a difference in your health and wellbeing. Consistent short sessions can improve flexibility, muscle tone, mental focus, and stress levels. A 20-minute yoga routine can easily be incorporated into your daily schedule and can be as effective as longer sessions—especially if done with focus and intention. Listen to your body and try out different types of practices for these short sessions. Some days might be more about relaxation and stretching, while others might focus on strength and energy. The key is consistency. Over time, these short daily practices can lead to meaningful changes in your overall health and wellbeing.

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'/blog/mindfulness-for-kids', '/blog/my-morning-routine', '/blog/junes-mindful-living-calendar-is-about-nourishing-relationships', '/blog/may-2022-calm-calendar', '/blog/february-2021-calm-calendar', '/blog/may-2023-calm-calendar', '/blog/gratitude-exercises', '/blog/two-things-i-did-wrong-when-i-started-meditating' ]; // Replace with actual URLs // Define the HTML snippets var snippetHTML1 = `

What do you find difficult about sleep?

Falling asleepStaying asleepRestless sleepWaking upSomething else

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How does stress show up for you?

AnxietyOverwhelmIrritationAvoidanceAll or none of the above

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How often do you meditate?

RegularlySometimesRarelyNever

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` if (contentWrapperRow && contentWrapperCol) { contentWrapperCol.classList.add('cutoff') contentWrapperRow.insertAdjacentHTML('beforeend', cutoffBtnHtml); cutoffBtn = contentWrapperRow.querySelector('.cutoff__btn__btn'); cutoffBtn.addEventListener('click', () => { contentWrapperCol.classList.remove('cutoff') cutoffBtn.parentElement.remove() if (typeof amplitude != 'undefined') { amplitude.track('Blog : Continue Reading : Clicked', eventProperties); } }) } } // Paragraphs seen, continue reading button seen const paras = document.querySelectorAll('.blog-item-content p'); const pFirst = paras[0] const pMiddle = paras[Math.round(paras.length / 2)] const pLast = paras[paras.length - 2] const eventStops = { first: false, middle: false, last: false, cutoff: false } function throttle(fn, wait) { var time = Date.now(); return function() { if ((time + wait - Date.now()) < 0) { fn(); time = Date.now(); } } } function isInViewport(element, eventKey) { if (element) { var bounding = element.getBoundingClientRect(); if ( bounding.top >= 0 && bounding.left >= 0 && bounding.right <= (window.innerWidth || document.documentElement.clientWidth) && bounding.bottom <= (window.innerHeight || document.documentElement.clientHeight) && !eventStops[eventKey] ) { eventStops[eventKey] = true return true; } } } const sendEvents = order => { if (order === 'cutoff') { dataLayer.push({'event': 'continue_reading_seen'}) if (typeof amplitude != 'undefined') amplitude.track('Blog : Continue Reading : Seen', eventProperties); } else { dataLayer.push({'event': `${order}_paragraph`}) if (typeof amplitude != 'undefined') amplitude.track(`Blog : Article Scroll : ${capitalizeFirstLetter(order)} Paragraph`, eventProperties); } } const checkParaSendEvent = () => { if (isInViewport(pFirst, 'first')) sendEvents('first'); if (isInViewport(pMiddle, 'middle')) sendEvents('middle'); if (isInViewport(pLast, 'last')) sendEvents('last'); if (isInViewport(cutoffBtn, 'cutoff')) sendEvents('cutoff') } const capitalizeFirstLetter = (string) => { return string.charAt(0).toUpperCase() + string.slice(1); } window.addEventListener('scroll', throttle(checkParaSendEvent, 150)) // App audio track CTAs const sleepUrls = ['/blog/vivid-dreams'] const sleepAudioHtml = `

5 tools you need to sleep better tonight

  • Improve your sleep with these science-backed tips
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  • Bite-sized audio lessons for long-term results

Sleep Better

Easy Tips for Better Sleep

How often (and what time) to do yoga to see the benefits — Calm Blog (15)

Dr. Mathew Walker
Neuroscientist and Sleep Expert

  • Don't Try, and Don't Worry! 4 min
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yoga

Calm Editorial Team

How often (and what time) to do yoga to see the benefits — Calm Blog (2024)

FAQs

How often (and what time) to do yoga to see the benefits — Calm Blog? ›

For those who have been practicing yoga for a while, maintaining a consistent routine is crucial for sustaining benefits like flexibility, stress management, and overall wellbeing. This could mean daily sessions for some or four to five times a week for others.

How often should you do yoga to see benefits? ›

Practicing yoga as much as five or six days a week can help you experience the cumulative benefits. However, work up to this frequency gradually to avoid burning out or injuring yourself. Note that the sessions don't need to be intensive every time. You can take it easy once or twice a week.

How long before you see the benefits of yoga? ›

When done consistently and under the guidance of a proper yoga instructor, yoga usually takes about 6-12 weeks to see results, although this varies from person to person. Yoga must be practiced in its entirety for the best benefits.

What is the correct time to do yoga? ›

In general, yoga practice is recommended in the morning or the early evening. A morning yoga session can be quite active and consist of a full practice. Always finish with Savasana (Corpse Pose), no matter what time of day or season your practice.

How often should you do yoga for anxiety? ›

Researchers don't know if there is an ideal amount of yoga to do, but one hourlong class a week could be a good place to start. If that's too much, start with a few poses and build your practice slowly. Research suggests that the more yoga sessions you do a week, the more your depressive or anxiety symptoms may ease.

Is it better to do yoga in the morning or at night? ›

It depends on your schedule and your body's rhythms. What mattes is that you do it — morning practices and evening practices both offer value. Some people find a morning practice refreshing, energizing and inspiring — just what they need to start their day. Others rely on yoga to unwind and process a day's passing.

Can 30 minutes of yoga a day benefits? ›

Researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years gained less weight during middle adulthood. People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga.

What happens if you do yoga every day for a month? ›

31-day yoga challenge verdict

Core strength and flexibility were two things I'd somewhat expected to improve throughout this challenge, but an added benefit was a general improvement in my fitness level. Perhaps that shouldn't have come as a surprise after 31 days of daily exercise.

What happens after 3 months of yoga? ›

A twelve-week study in Hong Kong showed that just three months of regular Hatha-style yoga significantly improved muscle density and cardiovascular performance. If you want to improve in any of these areas, yoga could be a great practice.

How long does it take to become really good at yoga? ›

Everything in-between is progress. If you do an hour 5-6 times a week, it will take you a year to feel you are good at it, however this also depends on your expectations of what is good. Everyones' body is different.

What not to do after yoga? ›

Don't shower or drink water or eat food for 30 minutes after doing yoga. During illness, surgeries, or any sprains or fractures, one should refrain from Yoga Practice. They can resume yoga after consulting experts. Don't do strenuous exercises after yoga.

Will yoga help lose belly fat? ›

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

How do you know if you're doing yoga correctly? ›

If you have questions about whether you're doing a pose properly, go to an experienced yoga teacher and ask for feedback. Use what you're taught to establish a strong, internalized sense of the proper techniques and alignments.

How often should you do yoga to feel the benefits? ›

For general health and wellness, a balanced practice three to five times a week can be beneficial. This could include a mix of different styles to ensure a well-rounded approach, focusing on both physical fitness and mental wellbeing.

How long does it take to see the benefits of yoga? ›

Another piece of research involved subjects who did Hatha yoga twice a week for 8 weeks. In the end, their muscular strength had increased. They also had greater flexibility. These examples highlight the fact that it often takes weeks, if not months, to see physical improvements related to a yoga practice.

How many hours a day do yogis do yoga? ›

Depends on the Yogi. The advice given by many saints and traditions is that Yoga (union) is achieved by constant practice. It is recommended to practice twice a day for at least 20 minutes.

How long does it take to get good at yoga? ›

This might be months or years as you practice and improve the various components, including strength, flexibility, and mindfulness. Ultimately, duration on its own doesn't mean much without frequent, focused, and consistent practice.

Is 30 minutes of yoga 3 times a week enough? ›

If you can make time to practice yoga at least three to five times per week, even if it's only for 30 minutes, most people will begin to reap the health benefits of their practice."

Is 20 minutes of yoga a day enough to lose weight? ›

Is 20 minutes of yoga a day enough to lose weight? If you are short on time, practising yoga for 20 minutes a day can still help in losing weight. However, you need to make sure that you are doing the right poses.

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