Follow Us:

How Many Days a Week Should You Do Yoga?

A room full of gym equipment.

Deciding how many days a week to practice yoga depends on several factors including your personal goals, schedule, fitness level, and the intensity of your yoga sessions. Yoga is a versatile practice that can be adapted to suit different needs and lifestyles. Here’s a guide to help you determine the optimal frequency for your yoga practice.

Considering your goals

The frequency of your yoga practice should align with your specific goals:

  • For general wellness and stress relief: If your primary goal is to reduce stress and enhance overall well-being, practicing yoga 3-4 times per week can be beneficial. This frequency is enough to maintain flexibility, manage stress, and contribute positively to emotional health.
  • For fitness and strength: If you’re using yoga to improve fitness, and strength, or to lose weight, you might aim for a more rigorous schedule. Practicing 4-6 times per week with a mix of more intense styles like Vinyasa or Ashtanga can provide more significant physical benefits.
  • For deepening practice or spiritual goals: For those deeply committed to advancing their yoga practice or exploring its spiritual aspects, daily practice might be appropriate. This can include a blend of asana (physical postures), meditation, and pranayama (breathing exercises).

Listening to your body

Yoga teaches mindfulness and awareness of the body’s needs and limits. Pay attention to how your body responds to your yoga practice:

  • Physical responses: Notice if you feel energized or fatigued after your sessions. Some soreness is normal, especially when you’re new to yoga or trying more challenging poses. However, persistent pain or exhaustion might indicate the need to scale back.
  • Mental and emotional responses: Evaluate how yoga affects your mental and emotional health. Ideally, yoga should help you feel more relaxed, grounded, and mentally clear. If you’re feeling overwhelmed or drained, consider adjusting the frequency or style of your practice.

Balancing with other activities

If yoga is part of a broader fitness regimen that includes other types of exercise, balance your schedule accordingly:

  • Complementary practices: If you also engage in high-impact exercises like running or weightlifting, yoga can be an excellent complementary activity on your recovery days. In this case, 2-3 sessions per week can enhance flexibility, muscle recovery, and joint health.
  • Rest and recovery: Incorporate rest days into your routine to allow your body time to recover and heal. This is crucial to prevent overtraining and injuries, particularly if you are doing other strenuous workouts.


If you want to try a yoga class in St. Augustine, get a 3-day free pass at HiTone Fitness. With this free pass, you will be able to experience yoga classes free of charge. 

Final thoughts

There is no one-size-fits-all answer to how many days a week you should do yoga. It depends on your personal goals, how your body responds, and your other physical activities. Most importantly, your yoga practice should fit comfortably into your lifestyle and bring you joy and health benefits. Start with a realistic schedule that you can maintain consistently, and adjust as needed based on your body’s feedback and evolving goals.

Recent blog posts