The only Health and Fitness blog you need!

How Long Should You Hold A Yoga Pose? 3 Best Practices

how long to hold a yoga pose

Have you ever wondered how long to hold a yoga pose? To get the answer, you must first understand that Yoga is dependent on your body type. Yoga is also dependent on health, fitness level, age, and culture.

Each yoga pose should be done with the breath, and each breath should be as long and smooth as possible. You can keep the same breath ratio throughout the movement while holding the posture.

A Study of short positions

A faster pace allows you to create more heat. By increasing your blood pressure and heart rate, you will enhance your health. Check the lubrication of your joints and tissues. Develop a sense of rhythm, like how you would when dancing. A fast speed may be ideal for a morning wake-up. A midday energy boost or a stress-relieving exercise after work is also ideal. 

Nevertheless, a fast hold provides little opportunity to assess your posture. Set up your props. Instead, keep a constant breathing rhythm. In an already fast-paced culture, rushing through postures may appear frantic.

A look at Longer balances 

Slowing down helps you to fully immerse yourself in each stance. Attach props, and breathe into the form you’ve created. Then feel the physical and energetic effects. When you practice more intense asanas, you get stronger and more flexible. Further contemplative practices may allow you to relax into the position. Stress from oneself is substantially alleviated in this manner.

Always Remember 

  • Make sure you’re breathing and expanding your chest.
  • It enables the diaphragm to descend with each inhalation. And the base of the body flexes upwards with each end.
  • Maintain the pose for as long as possible while breathing normally. If you are breathing becomes gasp-like, shallow, or through your mouth. You are no longer doing yoga. Instead, you’re working out.
  • You may need to hold the posture for between 5 and 15 seconds.
  • Most yoga instructors warn against practicing lengthy poses.
  • Several specialists feel that breathing exercises might help to calm the nervous system. This is more helpful than maintaining positions for extended periods of time. 

How long you should hold a yoga pose? 

Yoga is a form of art. The amount of time you spend in each pose is determined by your fitness level and how you feel each day. Some days you will be full of energy and enthusiasm, while on others you will be depressed.

Suggestions for Improved Practices

  • Make sure you practice yoga in a tranquil setting.
  • Do nothing except relax and pay more attention to your pulse rate.
  • Focus on yourself and perform each posture with care.
  • Release the posture and relax as soon as you feel weary.
  • Take a minute to inhale and exhale before proceeding.

What factors affect Yoga Pose?

The factors are: 

1. Degree of Flexibility

If you are a newcomer, you may not be as flexible as an experienced yoga performer. As a result, posing for a lengthy amount of time may be challenging.

2. How Strenuous Is Your Yoga Routine

If you are a newcomer, you may not be as flexible as an experienced yoga performer. As a result, posing for a lengthy amount of time may be challenging. Another factor to consider is the complexity of your yoga poses. If they are difficult, it will take time to place them at the proper angle.

3. The Kind of Yoga You Practice

It also includes the type of yoga practice, such as restorative, vinyasa, or any other. Each type of yoga has its unique time and performance angles, which may be learned via practice. 

4. Which Time of Day do You Practice 

Your practice time is also crucial. As you’re more awake throughout the day, beginners should always choose this time. Nighttime is a time for relaxation, so choosing a rigorous level of exercise will be difficult. 

5 Can You Handle Pain?

Pain tolerance is also taken into account. Certain yoga methods will induce hurting muscles, but not all of them. Consider it a form of exercise when it creates cramping after a particular period of time.

Yoga positions that you can try to increase your hold duration


how long to hold a yoga pose

  • Stand up straight with your big toes and heels together.
  • Tuck your tummy in and relax your shoulders down and back.
  • Focus on your breathing while using your leg muscles for 5-8 seconds.
  • This is a great approach for the elderly to keep their stance erect and confident.

Vrikshasana: Start by Getting Into Samasthiti

how long to hold a yoga pose

  • Once you place your left foot down. Raise the other foot up from the floor to establish a sturdy basis for your weight.
  • Place the feet on the right thigh to do this.
  • Try to get it as close to your crotch as possible.
  • You can use your hands as supports to assist you in putting your foot down.
  • Keep a cradled position with your head within your hands and your elbows straight.
  • Swap legs and repeat the process.

Ekapadasana: Start by Getting Into Samasthiti

how long to hold a yoga pose

  • Keep your back straight while stretching your arms upwards and bringing them together
  • Relax while holding your breath. Lean forward until your upper body is level with the floor.
  • Sit comfortably with your arms at your sides.
  • Stretch your leg toward you in a horizontal path and lift it softly.
  • Your right leg, hip, upper chest, and arms should create a straight line.
  • Fix your gaze on a fixed point to keep your balance. 



The recommended amount of time to hold a yoga stance varies from person to person. It also differs from one yoga practice to the next. When holding a pose for any time, it is critical to maintaining good body alignment and posture.

Remember that a limited term length is ideal for warming up or increasing stamina. Longer hold periods can be utilized for either weight training or recovery.

Long hold breath as a stand-alone workout for strength and endurance. It will assist you in gaining muscle. It will also assist in increasing active mobility, and fine-tuning your form. Yoga positions with lengthy holds can assist with muscle discomfort. As well as hastening recovery and increasing flexibility.

You can also read: One Meal a Day (OMAD) for Weight Loss- The Results to Expect

share this post
Related Articles
my personal favourite

full time health blogger

Hello, I am the founder of Health and Stamina and a full-time health and fitness blogger. Bringing you the most talked-about health and fitness issues from reliable sources. 

health & stamina

Subscribe to our newsletters

To receive free weekly health and fitness tips !