How Often Should You Do Yoga a Week?

When people kick off their practice sessions, they do it 5 to 7 times a week due to the novelty of the fitness form. It makes them feel lighter and even helps them lose some weight initially. However, as they get comfortable with the practice, laziness creeps in, cutting down the frequency of practice. So, how often should you do yoga to enjoy its benefits? Well, my response is that it depends on their goals of doing yoga. The goals vary with persons. Along with that your yoga style, the diet you are following, other fitness styles, injuries, health issues, etc also play important roles in determining the frequency of your practice.

Here is a short write-up that will give you a brief idea about how to plan your yoga sessions.

How To Determine Yoga Practice Frequency

1. The Yoga Goals

you are aiming for weight loss, then I would say do yoga, 4 times a week bundling it with a good cardiovascular routine 3 to 4 times a week. You wouldn’t need the weights here as yoga offers a good level of stretch and toning. If your goal is stress busting, then a yoga class focusing on a mix of asanas, pranayamas, and meditation techniques would be the best bet. 3 60 minute sessions of core-focusing yoga plus 2 60 minute advanced hatha yoga sessions plus one 60 minute asana, Pranayama, meditation session – do this continuously for 3 weeks and you will see the difference!

2. The Yoga Style

What is your style – Hatha, Ashtanga, Hatha Vinyasa, Power, Bikram? While BIkram yoga is aimed mainly for weight loss coupled with a better flexibility level in a quicker manner, practicing hatha yoga regularly for about 3 to 4 weeks will give you the same effects. I have experienced this difference. Plus, Hatha and Hatha Vinyasa are equally good answers for your stress and flexibility issues. If you are beginner, then it is advisable to practice Hatha for about one year before trying out other styles.

3. The Yoga Diet

Food plays a major role in determining the frequency of you doing yoga. The smallest changes you make to your food coupled with a good yoga schedule will give you the results you always wanted in you. Eat healthier and opt for more of vegetarian diet while practicing yoga as it is known to have a positive impact of your practice.

4. Your Fitness Regimen

If you are working out at a gym or you are a sportsperson, then you can easily include yoga in your fitness session. Instead of working out insanely in your gym 7 days a week, twice daily, cut down your practice sessions to incorporate yoga. Workout only for 6 days a week, thrice at your gym and thrice yoga sessions.

5. Your Medical History

If you have any injuries or health issues, then please do take care while carving out your yoga routine. 5 times a week is the best. Restrict you sessions to 60 minutes a day, max.


How often should you do yoga in a week

Yoga Style

Weight loss and toning

Thrice a week plus cardiovascular exercises thrice a week

Hatha, Power, Core Hatha

Five days a week + one restorative yoga session

Power, HathaVinyasa,Bikram Yoga


Thrice a week [private sessions]

Basic Hatha Yoga, Yin Yang Yoga

For athletes and other sports persons

Twice a week

Power Yoga, Bikram Yoga, Advanced Hatha


The above table is a generic outline; you have to come up with a similar one customizing in sync with your requirements. Ideally, a 60 minute session a day, done throughout the week is known to bestow the benefits in a better way, but if can include even a 30 minute session daily, you will enjoy the difference. You have to practice yoga at least for 3 to 6 weeks continuously so that you could experience the difference.