In the West we often think of yoga as the physical practice of yoga. The asana, or poses. When in fact this is just one portion of a yoga practice. So when discussing the question of “how often should I do yoga” or “can I do yoga every day”? people are really asking “How often should I get on my mat and do a physical yoga practice”?
Because true yoga practice is constant, it should be with each living breath, thought, spoken word and action. Because yoga is a practice of life not just physical movement. As such I’ve split the answer into on and off the yoga mat.
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How often should I do yoga on the mat?
Honestly, the major factor as to how often you should do yoga is your goal. Is yoga simply a part of your weekly workout schedule? Perhaps you’re a beginner starting a home yoga practice? Are you aiming for strength or improving flexibility? Perhaps if you are intermediate or advanced then working towards a particular pose might be a goal. Are you simply looking to reduce stress and anxiety?
Regardless of your goal, the more you do yoga the more you’ll improve. Consistency in physical practice is key to gaining strength, flexibility, or improvement in balance or health. In general, I’d advise that a good frequency for physical yoga practice is 3-5 times a week.
Having said that, it’s perfectly ok to do yoga once a week. If that’s all the time you have. Something is better than nothing. And remember that the practice does NOT have to be a full hour-long practice. Find ways to work yoga into your schedule.
Is is ok to do a daily yoga practice?
Yes! Absolutely it’s ok to yoga every day. However, there are a couple of things I’d suggest if you are doing a daily yoga practice.
- Do different styles of yoga. Instead of doing a vinyasa flow every day, switch it up. Maybe a yoga vinyasa Monday, Wednesday, and Friday. But Tuesday and Thursday you practice Yin or Restorative.
- Don’t do the same poses every day. Just like you wouldn’t go into a gym and do bicep curls every day, avoid doing the same focus poses every day. Eg: If half-moon is your focus Monday, then Tuesday try a revolved triangle, Wednesday might be boat pose, Thursday Wall Yoga, and Friday Chair Yoga.
Yoga off the mat
In future posts, I really want to start diving into yoga off the mat. If yoga as a self-growth and spiritual practice is something you are interested in I highly suggest looking at the following books: Disclosure: These are affiliate links. But I own each one of these books and highly recommend them
These make great gifts for the aspiring yogi. And they will help open up the mind and heart to a practice of yoga beyond the physical asana. Building a practice of yoga on and off the mat.
Questions
- How often do you do yoga?
- What is the goal of your yoga practice?
- Do you practice yoga OFF the mat?
15 Minute Yoga for the obliques & side waist
Britt K
I love the idea you suggested to change things up by doing different styles of yoga each day. That’s a great way to keep from getting bored with it. I don’t know much about the different styles, but I want to start digging into them as I incorporate yoga into my life more and more.
Di Hickman
If you want to learn more, sign up for my yoga challenge. THere are different types of yoga in the challenge
Mommy Sigrid
You look so nice and flexible. I really need to start something, even if it’s not yoga. My body needs it.
Di Hickman
Yep we all need to move more. Especially as many of us are restricted right now.
Elizabeth Williams
As a beginner I find it reassuring when you say something is better than nothing. Like the idea of working it into your schedule.
Di Hickman
100% short and sweet is better than not done at all
Denise
I love what you said that “something is better than nothing” when it comes to yoga. This is really encouraging for all beginners who are struggling to incorporate yoga into their day-to-day routines and I think it also applies to other aspects too! Will definitely be keeping this in mind!
Di Hickman
The something rule is why many of my classes on YouTube are 10-15 minutes.
Indya | The Small Adventurer
When I was really into yoga, I started off doing it every day just to incorporate it into my routine, but then found that I could bring it down to 3-5 times a week and still not forget about it. I honestly can’t believe how well my posture improved back when I did it! I just prioritise other things now, though. I miss feeling taller though – I am a VERY short person
Di Hickman
I 100% agree, I always feel taller after yoga. Improves my posture so much!
Komaln
I don’t think there is a number on yoga! Luckily it’s the type of activity you can do any place any time!
Di Hickman
YES! It definitely is!
Bethan Taylor-Swaine
I love this reminder that yoga isn’t just the physical acts on the mat. I have to admit I’ve really not practiced since lockdown kicked in in March, but I know it’ll come back when I’m ready x
Di Hickman
Your mat will still be there! But I suggest getting on it for 5 mins a day and starting small
Su
I love yoga. I really like the way how you approach yoga in various way. And I totally agree about- something is better than nothing.
Di Hickman
Thank you, Yes it needs to have variety. There are no “rules”
Nisha
This was such an informative post. Good to know that we should not repeat the poses if we do it everyday .Wonderful share!
Di Hickman
Definitely, unless you’re a beginner I suggest switching the poses up!