How Long to Hold Yoga Poses: An Ultimate Guide for Breathing

The amount of time you hold in a yoga pose depends on your body’s needs and the type of yoga you are practicing. To get the most health benefits from some types of yoga, you need to breathe in a specific way.

The number of breaths you take is not important, just listen to your body. If you are experiencing pain, back off. But if you feel like you can handle more, go for it!

Your goals for the day will help decide how long to hold each yoga pose. Yoga can be for warming up, building strength, helping recovery, or boosting energy. It comes in different types, each with its own hold times.

But How is Hold Time Counted in Yoga?

It’s usually counted in breaths:

• A short hold time is about 3 breaths.
• A medium hold time is about 5 breaths
• A long hold time is 8+ breaths

But, how long a breath is can vary. Some breathe in for 3 seconds and out for 3 seconds. Others breathe in for 10 seconds. Try to breathe the same way.

Video – How long to hold Yoga Pose?

Goals & Benefits of Short Hold Times

Short hold times are good for warming up your body and mind. They’re also great for a quick workout to boost energy and fix small issues.

The time you hold a pose depends on how much muscle you want to activate.

Benefits of Short Hold Times:

• Warm-up / Muscle Activation – Short holds are good for warming up and training your muscles. This makes you work out better and reduces injury risk.
• Quick Energy Boost – Even short holds can give you energy. Chest opening poses can boost your energy naturally.
• Less Endurance Work – Short holds don’t test your muscle endurance. They’re good for working out small kinks and helping recovery.

Goals & Benefits of Long Hold Times

Longer holds are great for building strength, endurance, and awareness. They help you use your muscles better. They’re also good for recovery and flexibility.

For strength and endurance, hold poses for 3-6 breaths, about 30 seconds to 1 minute. For the best results, hold challenging poses for a minute.

Long holds with good technique and breathing have many benefits. They’re a great workout, build strength and endurance, improve balance, and enhance technique and body awareness.

• It’s Great Standalone Workout – Long holds challenge your strength and endurance to build lean muscle.
• Builds Strength & Endurance – They help you develop the muscle activation needed for intense postures.
• Training Balance – Long holds challenge your balance as your muscles get tired.
• Improves Technique & Body Awareness – They improve your technique and body awareness in the pose.
• Builds Mobility – Long holds stretch the muscles opposite the pose, improving flexibility and mobility.

How Long to Hold Yoga Poses for Beginners

If you’re into recovery, hold Yin Yoga poses for 1 to 5 minutes. This is like 6 to 30 ten-second breaths. These poses aren’t hard, so you won’t sweat much.

Longer holds in restorative yoga are great for quick improvement in several areas:

• Relieve Muscle Soreness
• Relives Tension
• Pain Relief
• Recovery Quicker From Other Workouts
• Improves Flexibility

How Are You Feeling: Physically & Mentally?

Don’t treat yourself like a machine. Ask yourself, “How do I feel?” before working out.

Notice any muscle pain or discomfort. It’s okay to work out even if you’re sore.

It’s fine to have easy workouts sometimes. You might need to relax and take it easy. Don’t put too much pressure on yourself. Just getting up and moving is a big deal.

If you’re tired or unmotivated, it’s okay to hold poses for shorter times. You might only take three breaths in each pose. Remember, small accomplishments are still big deals. Even short workouts give you benefits.

What’s Your Fitness Level?

Your strength affects how long you can hold a pose. If you’re not strong enough, your hold won’t be good. Beginners might not do exercises as well as regular exercisers.

This shows you’re making progress. It’s the journey that matters, not just the goal. You’re doing great if you’re getting stronger and more confident.

How Hard Is The Pose?

The pose’s difficulty affects how long you can hold it. Some poses are harder than others. Dolphin pose is harder than mountain pose.

In dolphin pose, you might only last 20 seconds or take 2 breaths. But in mountain pose, you can hold it for 2-3 minutes.

Age Matters

Your age affects how long you can hold poses. If you’re not keeping up your strength and flexibility, some poses might be too hard. For example, a one-legged balance might be too tough, so hold it shorter or use a wall for help.

How Long To Hold Yoga Poses for Beginners

Listen to your body when starting yoga. Some poses you can hold long, but others might be uncomfortable. It’s okay to come out of them after one breath.

Whatever your body tells you is fine. The more you practice, the better you’ll get. Try both short and long holds to benefit your practice.

How Long to Hold Yoga Poses Based on the Style of Yoga

The time you spend in each pose varies by yoga style. You can modify your practice as you like. These are just some suggestions.

Yin Yoga: 5+ minutes per pose

Yin yoga is great for reducing stress and improving health. It targets deep tissue and joints. You do poses on the floor, focusing on hips and lower spine.

Mental Benefits:

• Calms anxiety
• Lowers stress
• Balances the mind and body
• Clears energy blockages
• Teaches stillness
• Allows time for clarity
• Prepares us for meditation
• Improves insomnia

Physical Benefits:

• Gets deep into the tissue of your muscles
• Created flexibility
• Improves circulation
• Triggers the parasympathetic nervous system

Vinyasa Yoga: 1-5 breaths per pose

Vinyasa yoga links breath to movement. It targets big muscle groups. It can boost your heart rate and help with weight loss.

Mental Benefits:

• Increases serotonin, norepinephrine, dopamine and endorphins possibly relieving symptoms of depression
• Relieves stress
• Connects your mind and body
• Improves concentration

Physical Benefits:

• Increases strength
• Increases stamina
• Improves cardiovascular health
• Improves skin quality
• Builds muscle
• Possible weight loss
• Detoxifies

Iyengar: 1-5 minutes per pose

Iyengar yoga focuses on perfecting alignment and posture. It also teaches breath control.

Mental Benefits:

• Reduces stress
• Produces calming feelings
• Prepares us for meditation
• Improves attention to detail
• Improves concentration

Physical Benefits:

• Improves stamina
• Improves balance
• Improves strength
• Improves flexibility
• Can improve neck and back pain

Ashtanga: 5+ breaths per pose

Ashtanga yoga focuses on breath control and movement. It has five series, and each pose must be mastered before moving on.

Mental Benefits:

• Improves concentration
• Improves patience
• Improves endurance
• Builds self trust and confidence
• Teaches commitment and discipline
• Reduces stress and anxiety

Physical Benefits:

• Builds strength
• Builds muscles
• Lowers blood pressure
• Improves flexibility
• Reduces body fat
• Defines muscles

Bikram: up to 1 minute per pose

Bikram yoga is done in a very hot room, usually over 108 degrees. It’s a 90-minute class with 26 poses.

Mental Benefits:

• Reduces stress
• Improves focus and concentration
• Improves mental endurance
• Builds mental stability and stamina
• May play a role in balancing hormones and other chemicals

Physical Benefits:

• Strengthens skeletal system
• Detoxifies body
• Stretches and strengthens muscles
• May lead to weight loss
• Stimulates nervous system

Power Yoga: 4 seconds to 40 seconds (1 – 5 breaths per pose)

Power yoga mixes vinyasa movements with holding poses.

Mental Benefits:

• Improves focus
• Improves concentration
• Builds determination
• Reduces stress
• Relieves symptoms of anxiety
• May help relieve symptoms of depression

Physical Benefits:

• Builds and strengthens muscles
• Improves cardiovascular health
• Improves posture
• Detoxifies body
• Relieves physical stress and tension built up in your body

Restorative Yoga: 5- 20 minutes per pose

Restorative yoga is for relaxing and stretching. It uses props like blankets and blocks. This helps you relax and stretch more.

Mental Benefits:

• Calms the mind
• Reduces stress and anxiety
• May reduce symptoms of insomnia
• Promotes self awareness and compassion
• Promotes deep relaxation
• Develops patience
• Prepares you for meditation

Physical Benefits:

• Offers deep relaxation in your joints and muscles
• Improves flexibility and range of motion
• Releases tension in your body
• Balances immune system
• Balances nervous system

Make your yoga practice fit you. Try different yoga styles and breathing exercises. Sometimes push yourself, sometimes slow down. The more you practice, the more benefits you’ll see.

Different Types of Breathing to Use While Practicing Yoga

Pranayama, or breath control, is key in yoga. There are many breathing exercises to try.

1. Ujjayi Breath/Ocean Breath

This breathing is common in vinyasa or power yoga. Inhale and exhale slowly, filling and emptying your lungs. Make a soft “fogging the mirror” sound by slightly constricting your throat.

Control your breath in yoga, especially in long poses or when moving. Inhale for upward movements and exhale for downward movements. This helps calm your heart and slow your breathing.

2. Nadhi Sodahana/ Alternate Nostril Breathing

Ujjayi breathing is great before vinyasa or power yoga. It clears your mind and body, making you creative and clear. Breathing through both nostrils expands your lungs and balances your breath.

Practice alternate nostril breathing by closing your right nostril with your thumb and inhaling through the left. Then, release your thumb and exhale through the right. Switch sides 15-20 times.

3. Three Part Breath

The Three Part Breath is good for relaxing and focusing in Yin or Restorative yoga. Inhale through your nose, filling your chest, upper abdomen, and belly. Exhale the same way, starting from your belly.

4. Kapalbhati/Breath of Fire

Sit up straight with your spine elongated and your head lifted to the ceiling to practice Breath of Fire. Begin by inhaling through your nose. Then exhaling forcefully through your nose while contracting your abdominal muscles in quick bursts.

Inhale and exhale with the same amount of force, inhale and exhale to the same depth, and make sure the time spent inhaling is the same as the time spent exhaling.