How often should you do yoga? Find your ideal routine

Learn the basics of how often to practice yoga and what to expect.

How often should you do yoga? Find your ideal routine
minute read

Medically Reviewed by: Dr. Caley Scott, ND

Maybe you know some basic poses from online tutorials or your local yoga class, or perhaps you’ve focused on the meditation side of yoga so far. No matter where you start, there’s always more to learn and deeper benefits to discover.

But like any physical pursuit or hobby, it’s important to approach your yoga practice the right way with the appropriate scheduling and volume. In other words, you need to be consistent with yoga to get the most from your routine — that means making it part of your lifestyle. 

This is where some key questions emerge: just how often should you do yoga, and how can you map out the perfect routine for your needs? Let’s explore the benefits of yoga and help you create a sustainable, effective plan for your practice moving forward.

What are the benefits of yoga?

The power of yoga has been documented for thousands of years, with recent clinical studies confirming its mental and physical benefits. There is a lot to look forward to when you embark on your yoga journey, so let’s look at some key benefits to expect.

Range of motion

Improving range of motion throughout the body is one of the most immediate and satisfying results of a consistent yoga practice. Through yoga’s various poses or asanas, you can reduce stiffness, ease discomfort, and maximize the potential of your movements more safely.

Whether you’re nursing an injury, recovering from a hard training session, or looking to limit the effects of sedentary living, yoga has an answer. With increased range of motion and general flexibility, you can enjoy life more fully and enhance your daily experience at work, during hobbies, and at home.

Stress relief

We all experience stress in some form or another. While not all stress is bad, a chronic “fight or flight” state can harm our mental and physical health. 

Equipped with a balanced yoga routine, you can ease into the realm of the parasympathetic nervous system, reducing tension and stress in a healthy way.

From the moment you roll out your mat, yoga offers an entry point for relaxation through deep breathing and physical tension release. If you feel the effects of stress mounting, don’t hesitate to dedicate a part of your day to a yoga routine and restore a sense of internal balance.

Sleep quality

If you struggle with sleep quality, you’re not alone. Inadequate sleep isn’t just a minor inconvenience — it can lead to bigger problems if not properly addressed. 

Incorporating yoga into your evening routine is a great way to shift to the parasympathetic and melt away the tension built up throughout the day. Restorative yoga poses are less strenuous and allow your body to decompress, creating the ideal internal environment for quality sleep.

Yoga doesn’t always have to be high-octane or physically challenging. Choose chilled-out poses to relax at the end of the day and get the deep, restorative sleep you deserve.

Mood and mental wellness

Yoga is often popular for its physical benefits, but the mental side of this practice is equally powerful. In fact, most of the original Ayurvedic yoga teachings focused on elements of mindfulness, self-control, focus, and more.

Knowing this, you should keep the mental side of yoga in mind, whether performing sun salutations in the morning or winding down with restorative poses at night. Yoga can brighten your mood by emphasizing flow, deep breathing, and returning to the present moment. 

Moreover, it reinforces the mind-body connection and allows you to return to your to-do list with a renewed sense of grace, wisdom, and ability.

How often should you do yoga?

With a refresher on the benefits of yoga, it’s time to talk about the practical side of planning, scheduling, and executing your yoga goals. Let’s start by discussing how often you should do yoga and why everyone should consider a different approach based on their needs.

Frequency based on desired benefit

Like any aspect of health or fitness, we suggest outlining clear goals and desired benefits before mapping out your yoga plan. With a realistic vision in mind, you can build a yoga strategy that makes sense for your ability levels and long-term aspirations.

For example, if you’re dealing with frequent discomfort and need to jumpstart your journey to wellness, a daily practice might be the best approach. If you’re already working out daily and just need the occasional stretch and stress release, less frequent sessions may be necessary.

No matter where you’re at, remember to ease into the yoga lifestyle  no need to rush things at first. Start with one or two days per week and ramp up slowly with proper rest and recovery. 

Simply doing more yoga won’t guarantee more benefits, and quality over quantity is the name of the game. Gradually increase frequency and intensity with proper form to enjoy continued progress and the best long-term results.

Importance of consistent practice

Regardless of your chosen frequency, consistently practicing yoga is vital to make strides physically and mentally. Practicing twice weekly for years is far better than a daily practice that only lasts a few weeks. 

With this in mind, aim to develop a yoga routine that you will want to keep doing, minimizing the chances of boredom or burnout. If you believe you’re more likely to stick with two or three sessions per week, you’ll reap the rewards over the long term while maintaining enthusiasm for your practice.

If you do miss a yoga session due to injury, illness, or life in general, try to get back on track at the earliest opportunity. This will ensure you don’t end up skipping more sessions or lose sight of your goals.

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

There is no bad time to practice yoga, so long as you employ the proper techniques and use movements that align with your goals. With that said, the style of yoga you choose may be different depending on the time of day and what you aim to achieve with the practice.

For example, a rigorous sequence of sun salutations in the morning can help you feel more alert by boosting circulation and releasing endorphins. Paired with your coffee or a morning-time CBG supplement, morning yoga should energize you for the day ahead without exhausting you.*

On the other hand, an evening routine may be more effective with relaxing, slow-paced poses that align with restorative yoga teachings.

How long should a yoga session be?

Every aspect of yoga is meant to be personalized and adjusted to your needs. The length of your sessions is no exception to this. Beginners can attend shorter yoga classes with basic postures, covering the essentials in a half-hour or less. Vinyasa yoga or bikram styles tend to be more intense and can take an hour or more to complete a session.

The duration of your yoga workouts will ultimately depend on your yoga instructor and the yoga studio you attend. However, at-home yoga practitioners can perform shorter sessions and get many of the same benefits.

Is a 15-minute session enough?

A 15-minute yoga session might seem short, but with focused practice and proper technique, this can be plenty of time to get a calmer mind and better balance your day. You can perform a 15-minute routine after running or strength training or do these shorter sessions to start and end your day. 

If you’re committed to doing yoga every day, these shorter routines might be beneficial to avoid burnout and stay on track.

How long does it take to feel a difference?

You’ll likely feel some level of difference from yoga on the first day you start. However, it may take several weeks to master the basic postures and build strength in key positions. 

After several months, you may start to see physical changes like weight loss, especially if you pair yoga with cardio and other forms of exercise. As make yoga a part of your routine and see your fitness level increase, these benefits will compound over time and change your life in many ways. 

How much yoga is too much?

There’s always the possibility of doing too much yoga, especially if you skip rest days and push yourself far beyond your physical limits. Avoid going over the top with prolonged sessions or a strenuous daily yoga practice when starting out. 

Styles like hot yoga also come with other considerations like hydration levels and fatigue. Find a healthy mix of relaxed yoga and more intense variations to avoid harming your progress.

Are there risks of doing too much yoga?

Too much yoga can result in injury, dehydration, or get in the way of your other fitness goals. As always, the right yoga routine will strike a balance between rigorous and restorative, ensuring you get the best of all worlds. If you feel acute soreness or fatigue before a session, consider taking the day off and focusing on recovery. 

The bottom line

Yoga is more than a type of physical exercise. It’s a moving meditation that brings about well-being in the body, mind, and soul. You can begin your journey with just a yoga mat and an online guide, but your best wellness results will come with lifestyle optimization, supplementation, and other strategies.

The entire Sunmed product line was developed to support your performance and recovery with yoga and beyond. Our Broad Spectrum Hydrate Enhancer is the perfect addition to your water during hot yoga, while our Neuro Water Soluble can give you a CBG boost of focus for your morning session.

Meanwhile, our Full Spectrum Rest Gummies will set the stage for your evening yoga session and prepare your body and mind for sleep. Regardless of your goals with yoga and fitness, remember to care for your body and enjoy each session to the fullest.


Maintaining a regular yoga practice can provide physical and mental health benefits | AOA

9 Benefits of Yoga | Johns Hopkins Medicine

Fine, I’ll Do Yoga at Home. But How Do I Start? | SELF

Mayo Clinic Q and A: Hot yoga for weight loss and overall health | Mayo Clinic

The history of Yoga and Ayurveda | Kerala Ayurveda