One of the most common questions that students ask me before or after class is, “How many times a week should I practice yoga?”
As the medical field increasingly recognizes the benefits of moving with awareness and improving posture, more and more doctors are recommending yoga as a gentle yet effective exercise system. Many students are drawn to yoga because they are looking for strategies to help relieve stress, pain and tightness. It’s no surprise then that students want to know: How often should you practice yoga to aid recovery and maintain a pain-free lifestyle?
The effectiveness of yoga for change and healing is dependent on the quality of the teaching and the ability of the student to move in and out of the poses with awareness. Change can begin after your first class. However, new students often find that the mind and body are a little disconnected. Reintegration through repetition and practice is necessary before real change can occur.
The equation for change is Intensity (I) x Duration (D) = Force (F). In other words, the more frequently you practice yoga with focus (intensity), the quicker you will see results. Once a week is considered a maintenance level — not ideal if you are wanting change. Practice twice weekly over a 10-week period and you will see and feel a difference. Three times weekly over a 10-week period will provide the maximum benefit.
It is also best to mix and match your routine. Attend classes with a variety of teachers and different styles. If your time is limited, practice at home. A 20-minute practice will still help affirm the movements you learn in class. Add some restorative classes to your program too, as a decrease in stress can reduce your perception of pain.
Our bodies adapt to the way we move in gravity, and it is easy to fall into poor movement habits as we age. With so much focus on external stimulation in our society, we become disconnected from our body and mind. Yoga means “to yoke” — to join or reunite mind and body. With that union, anything is possible.