Yoga instructors share the best practices for getting great results

You can reap the many benefits of yoga by learning how often to do it. Regular yoga can improve your mental and physical wellbeing. It can help you reduce stress, anxiety, lower back pain, and lower your risk of developing heart disease. Although it can be difficult to balance cardio and weight training, it is worth it.

The frequency at which you should be practicing yoga will depend on the health goals you have. Do you want to improve flexibility or balance? Are you looking to increase your strength? Maybe you want to increase your mental health. Each of these varying, but equally valid goals will require that you take a different approach each time you get on your mat.

We have gathered top yoga instructors to guide you step-by-step through the process of incorporating stretch sessions into your daily routine, and how to do it for beginners. You can also get their advice on the best yoga poses and forms to use depending on your goals. The only thing left is to make time to get on one of the most beautiful yoga mats.

HOW OFTEN SHOULD YOGA BE DONE?

Before we answer the question about how often you should do yoga, let’s first examine why regular stretching sessions are beneficial to your daily routine.

It’s a great practice for your mind. Danielle Wills, a yoga instructor and meditation teacher for the audio-based fitness app WithU Training, says that there are many powerful benefits to your mental well-being, including reducing stress levels and improving mood. Research from the University of Mississippi has shown that it can reduce anxiety and depression symptoms.

Yoga can also bring many benefits to your physical well-being. Wills explains that yoga can help release muscular tension, increase flexibility and mobility and lengthen the spine, strengthen overall posture, balance, and strength overall. The University of Maryland led a study that found the practice relieved lower back pain. Harvard University’s findings also showed that it decreased the risk of developing heart disease.

Additionally, yoga can be beneficial for certain health goals. Wills adds, “There are many styles and forms of yoga.” “Restorative practices can help with aches, pains, while strong flows can increase strength.” Here’s how frequently you should flow each week, from flexibility to strength and balanced.

1. HOW OFTEN SHOULD YOGA BE DONE FOR FLEXIBILITY?

How often: 2-5 times per week

Wills explains that yoga can help improve flexibility and make your body more flexible. You can hold different positions in restorative or yin yoga for a longer time. This allows your muscles to relax and allow you to stretch deeper. A thicker yoga mat may be more comfortable if you are holding a pose for longer periods of time. To improve flexibility, she recommends that you practice a few positions each week. However, it’s not necessary to do every position at once. Just be consistent.

Are you stuck on what poses to focus on? Scarlett Woodford, a yoga instructor, says that most yoga styles include a variety of movements and poses that promote flexibility. “We all have different bodies – our hips, backs, and hips – so a pose shouldn’t feel too strong, but not to the point of causing pain. Start slow and work at your own pace.”

2. HOW OFTEN SHOULD YOGA BE DONE…FOR STRENGTH?

How often: 2-3 times per week

Toning is not about lifting the most weight dumbbells. Wills notes that yoga can also be used to strengthen your muscles, particularly if you do vinyasa power, rocket, or power yoga. Yoga asana, a strength-based practice that involves the whole body, is yoga. Your muscles will be longer and more toned if you use only your body weight for your practice. She suggests finding your flow level and doing it twice to three times a week, perhaps along with other resistance exercises.

Woodford suggests looking for specific yoga classes to tone your body. Woodford suggests that you find a teacher or class that focuses on conditioning movements, such as unilateral exercises and squats, as well as longer holds than deep stretches. She also notes that it’s okay to feel discouraged if someone seems to have more muscle than you. We all have different builds. Some people have wrists strong enough to hold a million planks, while others can only bend at the knees and do a plank for a thousand.

3. HOW OFTEN SHOULD YOGA BE DONE…FOR HEALTH?

How often: Every other week, at least

Wills says that yoga can help with coordination, focus and balance. As you work on your movement, mastering transitions and building strength, your ability to balance can be improved. You can align your body and pay attention to specific body parts. As you improve in yoga, you will see a better balance. Keep practicing on a regular basis to continue your progress.

If you feel a little wobbly when you first get on the mat, don’t lose heart. Woodford says, “If you are frustrated by not being able stand on one foot, there are many factors at work – balance is a lot to do the eyes and ears as well as your body.” Standing balances, such as warrior three, tree pose, lunges, and dancer’s poses, can help improve strength, muscle memory, and balance over time if they are practiced regularly. To maintain your stillness, you need to be able to properly breathe once you are in a position.

4. HOW OFTEN SHOULD YOGA BE DONE… IN ORDER TO GET FIT?

How often: Usually, 3-4 times per week

Nothing is more motivating than seeing your fitness levels increase. Yoga can be a great part of a varied and regular exercise program that also includes cardio and strength. Wills says that while many people believe yoga is only for relaxation and stretching, there are many yoga poses that can improve your fitness. Yoga asanas help to increase lung capacity.

Are you unsure where to begin? Woodford suggests that you choose vinyasa or ashtanga classes to get your heart rate up. These dynamic styles will keep your heart beating fast and get your blood pumping. They also provide flexibility and strength benefits. However, you should be creative in how you move. Wills says, “If you want to improve your fitness levels overall I would recommend combining your yoga practice with HIIT (or other aerobic exercise and/or weight training three to five times per week.”

5. HOW OFTEN SHOULD YOGA BE DONE…FOR MENTAL WELLBEING?

How often: Every day if you feel good

Wills says that yoga is one of the most effective tools to help you thrive and not just survive. “Most people feel stressed at specific times in their day. They do so first thing in the morning when the day is looming before them, and then last thing at night when they worry about what the future holds. It is a great way to regain your power and improve your mental health by incorporating a few yoga moves into your day.

What exactly does yoga do? Wills explains that yoga teaches movements that can help release tension from your body. It also instills breathing practices that can help you calm down by tapping into your parasympathetic systems, which is a part of your physiology. Woodford recommends that you tune in to the top mindfulness apps to create calm if you don’t have the time to get on the mat. If you have concerns about your mental health, it is important that you seek professional guidance.