How Often Should You Do Yoga Each Week?

There are some yogis will tell you there is no such thing as "too much yoga." While we would love to be able to practice yoga 7 days a week for multiple hours at a time, that just isn't a reality for most people. But just because you can't spend hours on end practicing yoga doesn't mean you can't make your practice a priority.

For those with busy lifestyles and a myriad of responsibilities, finding time for personal practice can be tough. But we're here to tell you that you can successfully manage all of these important facets of your life and still practice yoga regularly. All you need is an understanding of how much time you should devote to your yoga practice in order to get the maximum benefit from it. 

The most important thing to remember is that everyone is different, and some of us will need more practice than others. At the end of the day, you need to decide what you want to gain from practicing yoga and use that information to decide how much you should practice each week. With that being said, we'll dive right into answering the question: how often should you do yoga?

Related: How To Start A Yoga Routine: A Beginners Guide

What Is Your Purpose For Practicing Yoga?

This is the most important question to answer. You may have known from the minute you first got on your mat, or you may still have no idea what you're really hoping to gain from yoga. But when it comes to knowing how many days a week you should be doing yoga, the reason you practice plays a very important role. 

Is yoga part of your fitness regimen? Is it a means of spiritual guidance? Do you choose to do yoga to clear your mind and center yourself in a bid for greater well-being? It could be one or all of these reasons, or you may have another purpose behind your practice. But once you know the true reasons you do yoga, you can then decide how often to practice and create a personalized yoga schedule

Can You Get Injured Practicing Yoga Too Much?

Any physical activity can potentially lead to injury, and yoga is no exception. People can be injured for any number of reasons, but the most common stems from repetitive motions used in certain poses. Stress injuries due to overuse and repetition can leave you feeling pain and discomfort where the only effective treatment is rest.

In most cases, this means you'll need to pause your practice until you are feeling better. These types of injuries often come as a result of overdoing it and practicing for longer than the body can withstand. That is why it is absolutely critical that you listen to your body and stay well. 

How Long Does It Take To See Results From Yoga?

women in a yoga class

This will depend on what benefits you are seeking from yoga. The thing to remember about yoga is that it's not just about the results but also about getting there. If you want to see changes in your body, you may see results in as little as a few months or as long as a year. Again, it depends on what you are trying to change and improve. 

If it's inner peace, spiritual growth, and a stronger connection to self that is being sought out, that may take many months, even years. Some may feel an immediate sense of relaxation, but that's only the start of the benefits you could attain with regular practice. 

How Often Should You Do Yoga For A Calmer Mind?

If you turn to yoga for relaxation and stress relief, you can practice as often as you like and don't necessarily need to take a class for these benefits. Breathing exercises can have an immediate calming effect, and simply practicing poses in your living room or a quiet personal space can also be very effective at improving stress levels. 

Poses like pigeon pose, goddess pose, and child's pose are great to practice whenever you feel the need for some calm. 

How Often Should You Do Yoga For Better Balance?

Improving your balance through yoga is done through daily repetition. However, your practice is just one of many factors that will affect your results. Better balance can only be achieved when you also place a focus on other critical facets of your personal health and well-being. 

The amount of rest you give your body, your sleep patterns, your ability to step away from your day's stressors, and your clarity of mind can all contribute to improved balance. The strength and stability in your balance will then come about from the types of poses you choose to perform each day. 

How Often Should You Do Yoga For Better Flexibility?

Practicing as a way to improve your flexibility will require a more comprehensive approach. This means you should do yoga often, at least three to four times a week. That is because the more you practice, the more your body will begin to loosen up and allow you to increase your range of mobility. 

Related: Forrest Yoga: The Path to Transformation

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. 

What To Do If You Decide To Incorporate Yoga Into Your Life?

 Yoga class

Yoga can be a powerful influence on your mind, body, and spirit. Incorporating it into your daily life need not be invasive and should only work to enhance and stimulate your everyday routine. 

Getting Started

If you plan on making yoga a part of your life, here is what you need to know and what you should have by your side as you begin: 


With COVID-19 still a grim reality, mask-use to protect yourself and others is still a necessary measure to take. This is even mandatory when visiting studios and retailers in many cities across the country. But you want something that is not just safe but lightweight and easy to wear during your practice. 

We offer various stylish and comfortable options from which to choose, in sizes for adults and children alike. Our Tie-Dye Face Masks are an excellent choice for a comfortable yoga mask to wear to the studio and pair well with tie dye leggings. Even though many yoga studios are holding their classes outdoors, a mask may still be needed in order to attend classes. 

Related: How to Dye a Face Mask


Your practice can only be effective if you are wearing the right clothing. You wouldn't show up to a sports game in a pair of jeans and a t-shirt. They are simply inappropriate forms of workout attire as they restrict your range of motion and will only frustrate your progress. The same is true for practicing yoga. 

The right activewear can make all the difference between a good class and a great class. We offer a full line of sports bras, leggings, shorts, and other items of soft, flexible, and comfortable fabric to get you ready for any style of practice. 


Special scented candles are an excellent way to introduce an aromatherapy component into your practice. They can provide a relaxing element into any class or be burned whenever you decide to bring a calming influence into your practice. 

With scents such as jasmine, coconut, rose, gardenia, and vanilla, among others, a candle or two is the perfect addition to any yoga-friendly environment. 

Do We Really Need To Practice Yoga On The Mat?

It's one of the most commonly asked questions about yoga practice, and the answer is a resounding no. Yoga is not contained within your mat's perimeters as it is a free-flowing component of your everyday life. Your practice is about how you center yourself and commit to the goals and challenges you've set for yourself. It's also about your everyday attitude and the way you approach every challenge that comes your way. 

Yoga is something we do regularly, and it shows in how we conduct ourselves and the choices we make. 

As for a yoga mat being mandatory in your practice, it can help with grip and balance and should be used for performing many poses where a hard floor would be too uncomfortable or pose a potential injury risk. 

Final Thoughts 

How many days a week should you practice? Hopefully, you can determine for yourself now. Keep in mind, doing yoga is all about helping you succeed in all facets of your life. Just consider why you have chosen to bring yoga into your world and what benefits you hope to glean from it. 

There is no right answer except for the answer you provide. Whether it's clarity of mind or improved strength or flexibility, only you can decide how much is necessary on a week to week basis. But remember, always set realistic goals for yourself, and you will make significant progress in no time. 

Looking for some great yoga gear to start your yoga journey check out the Yoga Society Shop.

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