How Long To Hold A Yoga Pose: A Beginner’s Guide (2023)

Yoga puts your patience and determination to the test and gives your nervous system a rare chance to calm down and center itself. Changing positions quickly can give your day a much-needed change of pace, but it can also test your control, coordination, and ability to be in the moment.

There are many ways to do yoga; your choice depends on what is best for your physical and mental health. Since we are all different, this can change every day. For example, on some days, you might want a short yoga practice, while on others, you might want to sit in a pose for 5 minutes as part of a more relaxing yoga flow.

Beginners worry about how long they should hold poses because many yoga practitioners will tell them how long they should hold each pose. This article will teach guidelines to help you know how long to hold a yoga pose.

What Are The Goals of Your Workout?

how Long To Hold A Yoga Pose
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Fitness goals are important because it helps you to be focused and prepared for the changes you want to see in your body. On the other hand, by not having any goal, you will perform what so ever exercise you like, eat what so ever you like, and be distracted easily. 

The main goal of working out is to get stronger bones and muscles. If you are in good shape, your organs work well. If getting fit is your goal, you should take healthy foods that give your body all the nutrients. Set a goal, plan for your work, and then do the work.

How Long To Hold A Yoga Pose?

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How long you hold yoga poses usually depends on your yoga type. Most of the time, the answer is four to five breaths or up to 25 to 30 seconds, but it can also depend on how a person feels in their body. It also depends on your experience and how open you are to change.

Beginners in yoga can usually only hold a pose for a few seconds. On the other hand, Yoga fans can stay in an asana for longer because they practice yoga more often.

Below are examples of the factors that affect you to hold a yoga pose.

  • Flexibility
  • Age
  • Fitness level
  • Ability to stay focused and relaxed
  • Will power
  • Injuries
  • Medical history

Benefits of holding a yoga pose for longer

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A person’s mind, body, and soul can all benefit from doing yoga regularly. But before you start doing yoga, you must understand many important things, like how long you should hold a pose. Here are some benefits of holding yoga poses.

  • It aids the body’s blood circulation. For example, holding a yoga stance for an extended time can assist the heart in delivering blood to various body areas. As a result, it may increase the body’s blood flow and circulation.
  • It alleviates bodily discomfort, such as headaches and backache. Yoga offers several benefits, including relieving both physical and emotional discomfort. Holding a yoga posture for the appropriate duration helps strengthen your spine and cure backaches and headaches.
  • It soothes and relaxes the mind. The practice of yoga helps to relax and quiet the mind. Different kriyas and asanas enable a person to become more self-aware and enter a state of profound meditation.
  • Yoga poses holding develops the many muscles of the body. A person’s strength and endurance will increase when they hold a position for an extended time. This is because the individual body muscles will do their duties to maintain a stance, which will help them develop strength over time.
  • It helps to enhance a person’s breathing. When executing yoga positions, you must also engage in breathing exercises. It allows a yogi to concentrate on good breathing while maintaining a yoga stance.
  • Holding yoga poses longer helps with digestion. When you execute yoga postures for a certain period, your digestive system will be enhanced, allowing you to digest your meal correctly and preventing indigestion and bloating.
  • It increases a person’s adaptability. Holding a yoga stance improves a person’s flexibility and strength by stretching their tight muscles. In addition, it promotes relaxation and reduces tension.

Benefits of holding a yoga pose briefly

In yoga poses, you must find the right balance between trying and hurting yourself, holding on, and letting go. So stay in an asana to get the benefits, not to hurt yourself. Here are some of the benefits of holding a yoga pose for a short time.

  • Many emotions are stored in our bodies, and yoga poses help us deal with and let go of them.
  • We can slow down our lives and ourselves when we stay in an asana.
  • The more stable and balanced you are, the longer you should breathe in a pose.
  • You can find your limits and see how far you can go.
  • It makes you flexible and keeps your joints moving healthily.
  • When you hold a yoga pose, you can enjoy it and discover new ways to feel it and make it harder.
  • Holding a yoga pose makes small tears in the muscles. The more the muscles heal, they get leaner and stronger.
  • It is the best way to maintain yourself in shape.

How long to hold yoga poses is based on the style of yoga

Different yoga poses require different holding times. Some poses are hard by their very nature, and no matter how strong you are, it’s hard to hold them for a long time. Such as, dolphin pose holding is much harder than holding mountain pose. If you push yourself as hard as you can while holding a dolphin, you might only last 20 seconds or two breaths. On the other hand, you can probably stand in a mountain pose for about two to three minutes without getting too hot.

Mountain Pose

For beginners, try to hold this pose for 30 seconds, then gradually take it to 1 minute.


This pose helps kids grow taller by making their leg muscles stronger. It also fixes bad posture and puts your body in a better position.

Bow Pose

You can try holding this pose for 25 to 30 seconds.


It makes the spine more flexible and less stiff and helps people lose weight. It can also stop stomach pains and strengthen the legs, arms, and stomach muscles. It also makes the lungs stronger and makes it easier to breathe.

Facing Dog Stretch

This pose requires at least 30 seconds of holding time.


It relaxes the mind, eases tightness in the shoulder area, and strengthens the legs all at the same time.

Twisted Pose

Start this pose by holding up to 6 to 7 breaths, then increase your holding gradually up to 10.


This pose strengthens the back muscles and makes the spine more stable. It also helps eliminate belly fat and improves digestion by keeping the digestive juices balanced.


In the beginning, start with hanging for 25 to 30 seconds to one minute at a time in a moderate posture. Then, progressively extend the duration by two to three minutes.


It helps the blood flow better and makes the respiratory system stronger. It also helps you focus and remember things.

Triangular Pose

You should hold this for at least up to 30 seconds.


This pose makes the spine more flexible and helps with neck stiffness and back pain. It also massages and strengthens the pelvic area and helps with gastritis, heartburn, and acidity. It also helps you to stand up straighter.

Cobra Stretch

Start holding it for 30 seconds, then slowly, you can hold it for up to 2 minutes.


It makes the spine more flexible, opens up the chest, and strengthens the chest, neck, shoulders, and head. This pose also improves blood flow, gives the body strength and flexibility, and helps people lose weight.

Other Factors to Consider When Deciding Hold Times

Let’s look at a few more factors that affect how long a yoga pose lasts:

Honoring Your Body

When deciding what kind of practice to do, you must consider your physical abilities and limits. For example, people who are injured or always in pain shouldn’t take fast or flow-style classes.

There is no universal rule for holding a pose. How long you should hold a pose depends on many things, but the most important thing is to pay attention to your body and go with your gut.

Style of Yoga

The length of time you maintain a yoga pose might vary based on your yoga. It is because there are many styles of yoga worldwide. How long you should hold a pose is determined by the form of yoga you desire to practice, such as Yin, Hatha, Ashtanga, or Vinyasa.

Finding Your Balance

Diversified yoga practice, like a balanced diet, may help you retain flexibility and strength in all facets of life. In turn, faster practices create strength and resolve to enable you to endure longer, more profound, reflective periods.

Yoga is about spending the necessary time to connect with yourself to accomplish what is good for your body, spirit, and mind at any given moment, regardless of your practice pace.

The Basics of Breathing in Yoga

Breathing exercises are fundamental to yogic practices. They seek to produce harmony and balance inside the body. Breathing properly and practicing breathing methods provide advantages for the body. However, irregular or improper breathing may negatively affect the body.

There are several advantages associated with yogic breathing. Initially, it is a method for steadily oxygenating the body and calming the mind.

  • Lean your back against a wall for support while seated in a chair or on a mat on the floor. If you experience hip, back, or knee discomfort, sitting on a bolster, folded blankets, or similar support beneath your knees may make you feel better.
  • Move your shoulders back and down over your hips, extend your spine while relaxing your sternum and ribs, relax your facial muscles and jaw, and close your eyes.
  • Put one hand on your stomach. Your abdomen should expand and move toward your hand as you inhale. Your abdomen should migrate back toward your spine as you exhale.
  • Extend your breath so that you inhale and exhale for a longer duration, with a natural pause at the beginning and conclusion of each breath.

Different Types of Breathing to Use While Practicing Yoga

Breathing is a natural and involuntary physical action. Therefore you perform it around 23,000 times every day, whether you are aware of it or not. However, you may enhance and deepen your breathing practice by paying attention to it. Therefore, let’s review various forms of yoga breathing techniques.

Bellows Breath

Bellows Breath is an excellent way to begin an early morning Power yoga practice or wake up during a lengthy conference or presentation. Don’t be afraid to be loud here since doing so swiftly and effectively relieves any stagnation, frustrations, or pent-up energy.

Raise your hands to the heavens with little fists or fingers spread apart. Inhale through your lips, then as you exhale, sink your elbows into your sides and emit a “ha” from the base of your diaphragm.

Lion’s Breath

This exercise in breath control promotes abrupt release and brings fun into the practice. It is one of the most enjoyable breathing exercises for children. It is also an excellent complement to an adult class on Friday nights or Saturday mornings when everyone is eager to welcome the weekend.

To do Lion’s Breath, you must inhale deeply through your nose, tilt your head back, and exhale loudly while protruding your tongue. 

Skull Cleanser

This method is another cleaning breath practice that drastically increases your energy. Next, fold your hands like a dog’s head by resting your middle and ring fingers in a triangle on your thumb and extending your pinky and index fingers as ears.

Bottom Line

In yoga, every pose allows us to investigate our physical and mental abilities. When you practice with an open mindset and a clear mind, you have an opportunity to change your habits, which is not easy. That’s how yoga practice becomes a testing ground in which you learn, experience, and grow.

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Why Is Kundalini Yoga Dangerous: The Risks and Dangers You Need to Know


How long should each yoga position be held?

There is no required duration for holding a yoga stance. However, depending on the kind and purpose of the yoga practice, yoga positions are often held for anywhere from a few seconds to more than five minutes.

How long is a yoga position held for weight loss?

Maintain the posture for 30 seconds to lose weight more quickly. If you have a back injury or neck problems, you should not attempt this posture.

How often should I repeat a certain yoga pose?

During a workout, there is no specific amount of times you should practice a yoga posture. Instead, it is about how many poses you want to do. For instance, you should choose 10 poses and repeat them twice.

Is yoga superior to exercise?

Yoga also improves cognition through precise nostril breathing, lacking in conventional exercise. As a result of yoga’s calming influence on the neurological system, the body is relaxed after practice. On the other side, exercise causes the creation of lactic acid, which may result in weariness and exhaustion.

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