So you want to start practicing yoga? Great! There are many benefits that come from a regular practice, including increased flexibility and stress relief. However, it’s important to know when to hold poses for maximum benefit.
How Long to Hold a Yoga Pose? Yoga poses should not be held longer than you want because holding a pose too long can lead to injury, so remain aware and know your limits! Practice safely!
In this article, we’ll cover the basics of how long it should take you to hold each pose in order for your muscles and joints to have time to stretch out or recover.
Factors that Determine the Duration You Hold a Yoga Pose
There are many factors that determine how long you hold a yoga pose. At the top of this list is your comfort level in the pose, which can affect time greatly. If you feel any discomfort or strain, it’s best to stop holding the pose immediately.
The most important thing to keep in mind is that each person has an individual tolerance level to a pose, so you will have to determine your length of time in a pose based on what feels “comfortable” for you.
Tension is another factor that affects the duration of how long to hold a yoga pose. If you experience any tightening or pain during a pose, it’s best to stop right away.
When you are first starting yoga, it’s best to keep poses relatively short. This is because your muscles and joints aren’t used to being in these positions for a long period of time yet, so you do not want to hurt yourself by holding them too long without practicing on your own beforehand.
It’s also important to remember that if you are a beginner, you should focus on strengthening your body more so than stretching it. This is especially true for people who are getting back into yoga after years of not practicing.
Therefore, if you’re holding a pose too long and it begins to hurt or produce tension in your muscles, stop immediately! You can always try again another time when you are feeling more confident.
Benefits of Holding Yoga Poses a Long Time
Not only can yoga be great exercise, but it can also provide a calming experience. When you hold a pose for a long time, you allow your body to move deeper into the stretch and reach a state of inner peace.
It is not advisable to hold poses for an extended period of time if you are new to yoga or have chronic pain or injuries. Otherwise, longer holds can be beneficial because they lead to increased muscle tone and flexibility.
If you are new to yoga or have a history of pain, it’s best to start slow. In general, beginners should hold poses for about 10 breaths. If you feel comfortable in the pose after that time has elapsed, then consider holding it for longer.
As you become more experienced, try holding poses for a little longer until you feel your muscles shaking or burning.
When You Shouldn’t Hold Yoga Poses for a Long Time
You should never hold a yoga pose past the point of pain if it causes trouble with daily activities such as walking upstairs. If you experience pain in your joints, skip the pose altogether.
For example, if you have arthritis in your knees it’s best to avoid poses involving standing on one leg or balancing on one foot.
Concentrate on simple poses that are easy for beginners rather than advanced postures that require a lot of balance and flexibility. If you experience pain, sit out the rest of the class or change poses.
Some Yoga Pose Examples for Beginners That You Can Practice at Home
There are many poses that are good for beginners to try, including:-
1. Child pose (Balasana): Child pose is a yoga position where you sit on your heels with your chest resting against your thighs. A child yoga pose really helps calm the mind and relieve stress.
2. Cat-Cow Pose (Marjaryasana-Bitilasana): This yoga posture helps strengthen the back, stretch out muscles in the abdomen, open up the lungs, and calm the mind.
3. Downward-Facing Dog Pose (Adho Mukha Svanasana): A downward-facing dog is a great pose for beginners because it stretches out all of the major muscles in your body and helps improve concentration.
4. Triangle Yoga Pose (Trikonasana): Triangle pose gives you a chance to stretch out your muscles and get closer to nature. It can help relieve anxiety and improve balance by strengthening the thigh muscles.
If you are a beginning yoga student, try these poses at home or take a class with a beginner’s level of difficulty to make sure that you’re doing it right!
Conclusion & Final Thought
The best way to learn how long to hold a yoga pose is by beginning with short holds of 10-20 seconds. At the first sign of discomfort, release the pose and breathe deeply for several breaths before starting another pose or transitioning into a different one.
Although holding poses for longer may sound appealing and beneficial, it’s not good practice as this will lead to injury.
This article is for beginners as they may not be familiar with the poses and will want to ease their way into them, but also know that it’s okay if they advance quickly as Yoga has many health benefits no matter how long you choose to practice.