How Long to Hold Yoga Poses For Beginners

How Long to Hold Yoga Poses

If you are new to yoga, how long to hold yoga poses? This is a common question that pops into people’s mind when they start trying this healthy and relaxing practice. The reason why beginners worry about how long to hold poses is because many people who have been practicing yoga for years will tell them how long to hold yoga poses.

One of the most common questions yogis ask when they watch a yoga sequence they love is “How long should I hold each yoga pose?” This is not a black and white answer! There are many different factors that decide how long you should hold each currency, which we will cover here.

For how long should you hold the yoga pose? You do not need any fixed time to hold the yoga posture. However, yoga postures are usually held for anywhere from 1-2 breaths to 5 minutes, depending on the type and focus of the yoga practice.

There are many different ways to practice yoga. It all depends on what works for you and because we are humans, it can vary from day to day. On some days you may want to do a quick yoga practice where you only hold a pose for one breath and on other days you may want to sit in a pose for 5 minutes for a more relaxing yoga flow.

Mudra really starts when you want to get out of it.’

Yoga is about challenging your limits and reaching new stages of strength and flexibility.

But you should never exceed your capacity. Acute pain is not what yoga is practiced for.

Yoga should be something you look forward to. It should not become an act of which you are afraid.

You must reach the right balance between effort and endurance to reap the miraculous and scientific benefits of yoga.

Have you ever thought about how much time you should spend in each pose to get effective results?

Are you worried if you are repeating the right number of exercises?

Yoga is an incredible exercise, no matter what style, that helps you challenge your limits, increase flexibility, and reach new heights of strength, both internally and externally. However, yoga shouldn’t be a source of intense pain for you, and you shouldn’t go beyond your own body’s ability to cause it.

Instead, the goal is to provide a balance between striving to advance your abilities and your and your body’s tolerance. Yoga should always be something that you look forward to holding a yoga posture because you can feel how it benefits you, not be scared because of the pain it creates.

Having said that, there are benefits to holding the pose for long periods of time, the key is to extend it slowly, listen to your body and avoid the intense pain that is a sign of pushing too hard too soon. But, how long should you stay in yoga posture? It’s an interesting question, and how long you hold the currency depends on many factors.

First, as we mentioned, your own limitations, your own posture and style of yoga, and of course your own will power. Once you’ve taken care of the basics, like finding a yoga outfit that feels right and learning a safe way to do the pose, the next logical step is to improve your technique and duration.

A great way to challenge yourself is to increase the time you hold certain poses.

Achieving that extended hold for a pose means preparation and determination, meditation for 10 minutes, stretching thoroughly, lengthening the spine and preparing your joints for the intense effort of lengthening the pose. Your body gets ready.

You also need to be focused and determined to make sure that you hold the pose for as long as you want. All these things are involved in maintaining that length over time, building the body’s ability to cope with the process, and strengthening the mind to focus for that period as well. A simultaneous combination of both will help you accomplish that goal. It is also a goal worth pursuing, there are many benefits of holding a pose that are well worth the effort.


How long to hold the yoga mudra really depends on the types of yoga. Here are some guidelines:

Vinyasa. It is usually more of a flow, in which one currency leads to the next. You typically hold each pose for a short period of time, perhaps 5-20 seconds.

Bikram. Usually looking for 20 seconds to 2 minutes per currency, but it depends on the currency.

Ashtanga. Focus more on breathing – try to take 5 breaths per pose. But you’re usually going for 45 seconds to 2 minutes each.

stubbornness. Generally stay in the pose for about 1 minute.

Again, these guidelines are admittedly over-simplified, but we want to give you an answer instead of the annoying “it depends”.

Anyone who does yoga regularly already knows that every yoga instructor will give a different answer after this ‘it depends’ answer. Each will have solid reasons to base their argument on. Sometimes these reasons are based on tradition, and sometimes on new yogic research emerging from the Kaivalyadhama Yoga Health and Scientific Research Center. Likewise, it is wise to remember that yoga is as much about meditation as it is about lengthening your muscles.

If you’re looking for more of a workout, you’ll need to adjust both your poses and the poses you choose. For days when you need to calm the mind more than get your adrenaline pumping, you can adjust to holding on to easy poses longer.

Another way to consider measuring your yoga posture is by breaths rather than seconds or minutes. Holding a pose for at least 10 controlled breaths, and as many as 30, can be a good measure of endurance. This is also the period that allows your joints and muscles to truly settle in, fully engage, extend and align the pose.

Guidelines For how long to hold a yoga pose


There are several factors to consider when determining how long you should hold your yoga pose. As a starting point, each pose should be held for at least one complete inhale and exhale, ensuring that each breath is long and controlled.

Below are some guidelines that will help you determine how long you should practice yoga asanas:

Your Flexibility Level:

If you are new to yoga, it is important that you do not hold postures for too long as this can make things worse by stretching the muscles beyond their limits.

Intensity of your exercise session:

The longer and more difficult a pose is, the more time should be given to avoid fatigue or over-stretching.

The type of yoga you are practicing:

Vinyasa or Restorative, for example:

Some styles need to be held longer than others. For example, Vinyasa classes have flow between poses and may only allow one pose to be held at a time, while other types, such as hatha yoga, typically hold the same pose for longer periods of time.

At the time you practice yoga:

For example, early in the morning or late at night. If you are a beginner and trying to get into the habit of practicing every day, it is best that your first session be short, as opposed to stretching the yoga pose for too long, which can leave you feeling tired and sore later. Can do.

How long have you actually been practicing yoga:

If you are still new to this your body will be less flexible than someone else who has been practicing for years. It’s good to both build your body awareness and the way you hold the poses over time so that they become more natural, fluid transitions without feeling too strenuous or uncomfortable.

Note: If you are only practicing for a short time then it is best to hold the postures for short periods of time. You may not have the flexibility and strength to hold the pose for five minutes straight after just a week of practice.

Pain Tolerance:

The length of time you hold a pose also depends on your pain tolerance and difficulty level. If it’s too painful to continue, just get out of the pose slowly out of control so you don’t injure yourself.

How are you feeling:

Finally, listen to how your body is feeling and adjust accordingly with the time you hold a pose. If it feels too strenuous or difficult, get out of the pose as soon as possible so that you don’t injure yourself.

Benefits of Holding a Yoga Pose

1..It helps in building strength.
Holding the pose for a long time improves your strength and stamina significantly.

2..This is because the muscles in your body have to work harder to maintain a posture, and they get stronger in the process.

3..It improves circulation in your body.
Doing yoga asanas for a longer period of time ensures that blood is pumped to all parts of your body. It greatly increases the blood flow.

4..Gives you room for feelings.
When you step out of your comfort zone during yoga, you will experience your emotions in a big way.

When you work on the exercise, your mind can focus on inner feelings. It helps you to let go of your everyday worries and focus on your true self.

5..It’s like during yoga everything gets absorbed in your stomach and your legs. You start to feel calm, and your mind freezes.

6..It improves breathing.
Most of us do not breathe enough fresh air. Yoga helps you focus on your breathing.

7..It allows you to inhale and exhale more deeply and more freely.

8..It improves the flexibility of the body.
Yoga ultimately stretches your neck, spine and hips. It loosens the tight muscles in the body. This leads to greater flexibility and strength.

Opening up your muscles helps reduce stress and depression.

9..It reduces back pain and headache.
Yoga is a natural cure for all physical and mental pains. Holding the pose for the right time strengthens the energy of your spinal cord, which provides relief from back pain and reduces headaches.

10..It enhances digestion power.
A combination of deep breathing and stretching exercises that target the stomach gland help you digest large meals and plenty of meals. They contribute to a great extent in reducing bloating and indigestion.

Yoga is also an effective way to burn calories. Read this post to know more how yoga helps in burning calories.

11..It gives relief from menstrual cramps.
Yoga strengthens the abdominal and abdominal core muscles. It helps in reducing menstrual pain to a great extent.

12..It calms the mind, prepares you for meditation.
Yoga ultimately calms your mind. Kriyas and asanas in yoga help you go into deep meditation.

How Long Should You Hold a Yoga Pose?

The duration for which you hold the yoga posture depends on the style of yoga, you are practicing.

It also depends on your experience and flexibility of the body.

When you start, you will be able to hold the pose for a maximum of a few seconds. Your initial practice will be around 10-15 minutes.

As you start getting hold of yoga, this duration will increase.

With experience, you will be able to hold the rugs for a long time. Your daily session can last 60 to 90 minutes.

Experimentation is the key to long-term success in meditation and yoga.

Each individual practice in yoga requires a different amount of time.

Some exercises involve longer holds in the yoga pose, while others involve shorter holds.

for example:
Vinyasa yoga flows from one posture to another with your breath. So, there is little or no holding of currencies during this process.
In the case of hatha yoga, there are 27 mudras. In each of these, the pose requires a strong grip to build flexibility. The yoga posture should be kept for at least 2-5 minutes.

In Ashtanga yoga, at least five deep breaths are taken per posture.
In yin yoga, you have to hold passive stretches for no more than five minutes.
Pelvic rotation and spinal flexion takes about 1-2 minutes for each cycle.
Hamstring poses practiced for 3-6 breaths (15 seconds) can give you good results.

Leg cycling poses can be done for 30 to 40 movements. (repeat once or twice)
The leg rotation pose is practiced five times with each leg, and then with both legs together. (repeat 1-2 times)
Sarpa asana is done by rotating 30 to 40 times. (one or two repetitions)
The cat-cow stretch is repeated for 2-3 minutes.

More examples:
For the Bikram yoga pose (26 asanas practiced in a room heated to 105 degrees Fahrenheit), the total workout lasts about 90 minutes)
The first 13 standing postures involve inhaling for 1 minute and exhaling for 1 minute in ten breathing cycles. Half Moon Pose lasts about 45-60 seconds with 10 seconds of back-bending.
For forward folding bends, Padahastasana lasts for 30 seconds, followed by Eagle Pose for 10-20 seconds.

The standing head pose, tree pose, and toe stand for the standing bow are held from 10 (for the balancing stick) to 60 seconds.
Corpse pose, or “Savasana”, is held for 2 minutes.
Cobra, half grasshopper and whole grasshopper last for 10-10 seconds. The floor bow is held for 20 seconds and the steady firm for 40 seconds.

After completing this sequence, each asana is repeated for a total workout session of 90 minutes.
Since you are interested in developing flexibility, strength, balance and endurance, you need to hold the pose for longer.

In general, you need to do yogasanas for about 10-12 breaths.

With practice, you can even go up to 30 breaths. This will help you stay in the pose for about 3 minutes.

It is best to count the time in breaths (a breathing cycle is a deep inhalation followed by a complete exhalation).

Connecting the pose with your breath keeps the mind engaged and focused.

When you mix yoga and meditation, you need to stay in the pose for longer periods of time.

How Many Times a Day Should You Practice Yoga?

Practicing Pilates once a day is enough. However, if you are physically ready and have the time, you can practice yoga twice a day.

Do this regularly for a month or two to get tangible results. Being regular is more important than the number of times you practice.

How Many Repetitions for Each Yoga Pose Should You Do?

There are no hard and fast rules for the number of repetitions for each yoga pose.

Let your body’s needs and individual fitness determine the number of repetitions for each yoga pose.

For beginners, when the body is not flexible, you can do more repetitions of each asana with less time.

You can gradually increase the number and time of repetitions to perform the asanas with practice.

In Tibetan rites, the maximum number of repetitions recommended is 21. Hatha yoga usually prescribes 2-3 repetitions of each pose.

However, it is better to increase the holding time for each pose than to increase the number of repetitions.

For example, it is enough to hold the cobra pose (Bhujang) for about 60 seconds. No more repetition is needed.

If you feel pain in any part of your body, stop. Rest and try again when you are ready.

Over-exerting yourself will only dampen your spirits and defeat the purpose of yoga.

Your health and age will also play an important role in determining the timing and number of repetitions for each yoga pose. Instead of repeating the same asana over and over, it is always advisable to do a set of asanas.

If you’re doing mudras at a rapid pace, you won’t have enough time to develop awareness with each pose.

Ask yourself: “What’s happening right now?”

Be aware of your breath, thoughts, body feelings, spirit and energy.

Spending some time with these poses will bring an influx of reflection and awareness into your body. You will be able to go deeper to find yourself, your body, your thoughts, and your feelings.

We hope this article has answered your questions and guided you on the right path of yoga practice.

Conclusion of how long to hold yoga poses.

Yoga is not just a physical fitness activity; It is a discipline that allows a person to become aware of his body, mind and spirit. While doing various yoga postures, you should spend time and reflect and allow body awareness to happen. We hope that after reading this article on how long you should stay in yoga posture, you will be equipped with the information and able to do yoga and you will be able to enjoy your overall yoga experience.

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