How Often Should You Do Yoga? (Benefits and Weight Loss)

How Often Should You Do Yoga?

When you do yoga, you may feel like you are enjoying a relaxing stretching session, or you may wonder how people get into all of the crazy poses that they do. If you are somewhere in the middle of these, enjoying the mindful practice but also sometimes finding difficulty in more advanced poses, you may want to take some breaks.

It is recommended to practice yoga at least 3 times per week to notice strength and flexibility benefits. Beginners should start with 2 sessions per week and work their way up to about 5 sessions a week. Yoga is adaptable and can range from intense hot yoga to gentle meditation. Feel free to practice yoga as frequently as you desire.

If you are wondering how often you can do yoga to start seeing benefits, how long a yoga session should be, or what long term results might look like, stick with us for a bit! We’ll get into all of that.

How Often Should You Do Yoga to See Benefits

Generally, you will want to do yoga a minimum of 3 times a week to notice the strength and flexibility that you will be gaining from your practice.

A good rule of thumb to follow that I once learned is that you can expect to burn the same number of calories as your body weight in a 30-minute practice.

Say, for example, you weigh 140 pounds. A section of the chart below will be based off of that reference so you can get an idea, but you can adjust the numbers for yourself.

Yoga Practice LengthAverage Calories BurntCalories BurntWeight Loss per WeekBenefits
30 Minutes50-150 calories140 calories~0-0.5 lb.· Flexibility
· Mindfulness
· Confidence in your practice
· Strength building
· Enhanced breathwork
1 Hour100-300 calories280 calories~1 lbs.
2 Hours200-600 calories560 calories~1-2 lbs.

How Long Should a Yoga Session Be?

Yoga sessions can be anywhere from 5 minutes of morning warm-ups to hours-long sessions of quick movement paired with flows (doing multiple poses in a row and cycling through them) and meditation practices.

Essentially, yoga is what you need it to be. It can fit into your schedule as works best for you.

Typically, you’ll see yoga sessions that are 20 minutes, 30 minutes, 45 minutes, or an hour if you are looking into live sessions.

If you want to follow a practice online, you’ll find any range of session lengths that have different focuses.

Is it OK To Do Yoga Every Day?

You can do yoga every day as it can be a gentle practice when needed. If this was an intensive, HIIT-style workout, you’d want to take some days off.

However, yoga is one of those things that can be adapted to anyone’s needs and goals.

You can prioritize more intensive practices that focus on your core and getting heat cycling through your body Or, you can focus on cooling practices that help your return to your breath and focus on feeling good.

It is a good idea to work your way up to the more difficult poses and begin with practices that allow you to get used to yoga poses.

Do You Need Rest Days from Yoga?

While most exercise routines require (or strongly advise) a rest day or 2 a week, depending on rigor, yoga is slightly different.

Instead of a rest day, if you want to keep practicing, you can focus on a more meditation-based, gentle practice. This will give your body some rest while keeping your mind in touch.

Yoga can be rooted in core work and allow you to light a fire and ‘feel like you’re working out.’ However, it can also help you to slow down and focus on the specific movement and poses.

You’d be surprised to learn what your body can do. 

How Often Should You Do Yoga as a Beginner?

As a beginner, you could easily start doing yoga 2 days a week to get used to the practice. For example, mix yoga into your regular workouts or, if you’re someone looking to beginning your fitness journey, pick two days of the week that are spread out for you to begin.

You’ll gradually increase your practices so that they are anywhere from 4-6 days a week. 

It should be noted that while finding a routine is wonderful, you also don’t need to have a strict weekly quota to meet. As long as you are practicing regularly, doing your best in order to improve, and feeling good about your progress, you can know that you are doing what works for you!

Yoga Results After One Month

After a month of practicing yoga at least a few times a week, you’ll see that you begin to be much more familiar with poses and more comfortable in your own body.

You can expect to see your arm and core strength have improved, thanks to different flows and all of the focus that yoga places on your core. You’ll also certainly see how much your flexibility has increased!

You may have lost a few pounds and will have certainly burned thousands of calories. Most of all, you’ll feel stronger and better about your ability to continue along doing yoga.

You may also find that you’ve learned some good techniques to support your body at work, while doing other strength training workouts, and as you go about your daily life.

Benefits of Practicing Yoga

  1. Yoga will help you develop strength and flexibility.
  2. It will also help you to intentionally move your body and put focus on each movement.
  3. As your body supports you, you’ll learn to best support it through improved posture and movement.
  4. Yoga is a great tool for anyone looking for a mindful workout routine and a way to get in touch with themselves.

Best Equipment for Yoga

Your main necessity when it comes to yoga is a good yoga mat that has enough grip for you to feel stable as you go through your poses. You’ll want to try to buy one that comes with a carrier or buy a separate carrier or mat strap so that you can easily take your mat to class or to wherever you may practice.

Image Credit: Amazon

You’ll also want a good pair of yoga pants, to allow for flexibility and comfort while you practice yoga.

Image Credit: Amazon

Overall, if you go into yoga with positive intentions and the goal of improving your mind and body, you’ll be set!

Related Guides

Choosing Nutrition Team

Here at Choosing Nutrition, our goal is to help people with making smarter food choices. Whether you're wondering about vegan, keto, paleo, or other diets, we'll help you determine which options fit your nutritional lifestyle. Our staff is composed of registered dieticians, nutritionists, and health-conscious individuals.

Recent Posts