One of the most common questions both beginner and seasoned yoga students ask is: How many times a week should I do yoga? The answer isn’t always that simple, as any style of movement is never one-size-fits-all. The number of times you practice yoga depends on your personal goals, whether that’s increasing flexibility, managing stress, or building strength.
Yoga is a powerful and adaptable practice. Whether you can commit to once a week or daily sessions, the key is consistency and listening to your body. Let’s explore how often you should do yoga based on what you’re looking to achieve.
How often should you do yoga?
In general, most people aim to practice yoga two to five times a week. This frequency offers the benefits of regular practice without overwhelming your body or schedule.
But how often you should do yoga depends on a few important factors:
- Your fitness level and experience
Beginners may start with one to two sessions weekly and gradually increase. Experienced yogis might enjoy daily flows.
- Your lifestyle
Busy work week? A few short sessions can still make a big difference.
- Your personal goals
Your ideal yoga frequency varies depending on whether you’re looking to reduce stress, improve flexibility, build strength, or lose weight.
How often to do yoga based on your goals
How often should you do yoga to see benefits? Whether you want to reduce stress, improve flexibility, get stronger, or lose weight, we’ve provided a general guide below:
- For general well-being and stress relief (two to three times per week)
If your goal is to feel more relaxed, improve sleep, and manage stress, a few gentle yoga sessions per week, including Hatha, Yin, or Restorative, can work wonders. Slow, gentle flows like these can reduce cortisol (stress hormone) levels, improve sleep and relaxation, and contribute to positive mindfulness.
- For flexibility and mobility (three to five times per week)
Flexibility improves over time with repetition and proper technique. Committing to regular Vinyasa or Yin yoga practice may help you feel more open and mobile. Through consistent practice, you may also notice an improvement in your joints and muscle range of motion, better posture and balance, and reduced body stiffness. This frequency of practice is excellent for those who spend long hours sitting at a desk.
- For strength and training (three to five times per week)
If you’re using yoga to build strength or tone your body, opt for dynamic styles like Power or Vinyasa yoga that incorporate body weight resistance and core engagement. As a result, you can expect greater muscle endurance and definitions, better balance and body awareness, and functional strength across multiple muscle groups.
We recommend aiming for a mix of strength-focused flows and recovery-based sessions to avoid burnout.
- For weight loss (four to six times per week)
If your primary goal is weight loss, you may benefit from practicing yoga more frequently — ideally four to six times a week — and choosing styles that elevate your heart rate, such as Power Yoga, Ashtanga, or fast-paced Vinyasa. These flows can increase the calories you burn, boost your metabolism, and support long-term fat loss.
Of course, it’s important to pair yoga with a balanced diet and other movements like walking or strength training for the best results. So, if you’re wondering, “How often should I do yoga to lose weight?” the answer is: often and with intention.
How long should each yoga session be?
Now that you have an idea of how you should be committing to your yoga practice per week, the next step is determining how long each session should be. While this will come down to your overall strength, endurance, and schedule, you can’t go wrong by setting aside:
- Daily practice — 20–30 minutes is plenty if done consistently.
- Three to four times a week — Aim for 45–60 minute sessions.
- Occasional practice — Try for a full 60–75 minute session to maximize benefits.
Just remember, the most important part is showing up and creating space to move and breathe, even if it’s just for 10 minutes. Additionally, avoid overtraining to prevent injuries and switching up your practice by combining powerful flows with gentle stretching or meditation days. Listen to your body — it always knows best.
Start your yoga journey with Yoga Holmes
If you’re ready to discover the transformative experience yoga can provide, Yoga Holmes is here to support you on your journey. We offer a wide range of online yoga classes led by a team of exceptional instructors. Explore our range of membership packages, and sign up now for a Yoga Holmes membership today.