April 6, 2023 β’ 5 min read
How Long Do You Hold Yoga Poses?
Published on April 6, 2023 |
Update on October 19, 2023
Yoga Expert, E-RYT 500, Certified Meditation Coach
Table of Contents
It is quite common to be in the middle of a challenging posture and wonder, βHow long do you hold yoga poses anyway?β Just like the rest of your practice, there is no one-size-fits-all approach to yoga holds.
Discover just how long you should stay in yoga poses through the traditional yogic practice of breathing.
One of the best ways to determine how long to hold yoga poses is through pranayama (breathwork).
Although there are many variations to explore within yoga postures and sequences, inhaling in and out through the nostrils is a perfectly appropriate way to begin.
These quicker holds of one pose on the inhale and another pose on the exhale, move a sequence along at a steady pace and are typical of a Vinyasa practice. For example, youβll experience this rhythm during Sun Salutations and the movements of Cat Pose and Cow Pose.
This is an excellent option if you are looking for an upbeat practice but prefer a little more time to settle in to each pose.
This is a sweet spot for yoga novices as this longer hold gives plenty of time to find proper alignment.
Yoga poses held for a long time are usually meant for stretching and lengthening. Finding stillness for more than a few breaths can lead to deeper relaxation. Some Restorative Yoga and Yin Yoga holds can even last for five to twenty minutes.
Consider moderate holds that give you enough time to learn how to do the pose correctly. Long-held restorative postures with props, such as bolsters or blocks, are perfect for novice yogis, as well.
Explore minimum and shorter holds with familiar poses to add an aerobic challenge to your workout. Enjoy longer holds with advanced postures and restorative practices. Maintain medium holds when learning something new.
Experienced yogis can explore a variety of holds, with the primary focus being inner listening. Determine which length of hold time suits your particular body and be mindful to adjust your practice if you have any injuries.
Use a yoga app to tailor your workouts to your level. Also, be sure to consider how often you are practicing yoga.
Using breath practices as a base for controlled movements, Hatha yoga is great for beginners and generally incorporates a slower pace where postures may be held for two to five breaths.
This is a classic style of yoga, consisting of six different series that must be mastered sequentially. Other than the Sun Salutations and connecting vinyasas, the poses in an Ashtanga practice are typically held for five breaths.
This type of yoga offers flowing sequences that move from one pose to the next, oftentimes for only one breath.
With a strong emphasis on proper alignment, longer holds of up to one minute are common to give the practitioner time to get the most benefit out of a particular pose.
A favorite for those who love yoga for stretching, this relaxed yet often intense style offers mostly seated or supine poses. They are typically held for three to five minutes.
Think of this style as yoga with a bolster. Props are an essential part of restorative practice and offer the most lengthy holds of most types of yoga β sometimes upwards of 10 minutes.
Moderate holds in standing and balancing poses are a great way to build muscle tone.
To increase flexibility, opt for moderate to long holds in Yin or Hatha Yoga. You can also use these postures as an effective cool-down for other workouts.
You can find rest and recovery through many yoga classes, but choose Yin or Restorative Yoga with their longer holds for the deepest relaxation.
Choose classes like Ashtanga and Vinyasa with minimum and short holds if you want to shed some pounds. Try these weight-loss yoga poses to achieve your first results with yoga.
For those who want to challenge themselves during yoga and safely approach their edge in each pose, it is vital to recognize personal limits.
The goal is to experience sensation β never pain.
Listen to your body and know that the appropriate depth and length of time in postures can feel different from day to day. Pay attention to your edges, and mindfully back out of any pose if you feel yourself straining or forcing.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
