Exactly How Many Times a Week To Do Yoga To Increase Flexibility and Reduce Stress, According to Instructors

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Exactly How Many Times a Week To Do Yoga To Increase Flexibility and Reduce Stress, According to Instructors originally appeared on Parade.
Despite the jaw-dropping backbends and splits you've seen on TikTok, most people aren't naturally flexible. Flexibility takes work—you're likely watching months or even years of consistent time and practice. Even the most highly-skilled yogis were once beginners who might have struggled to touch their toes. We all have different reasons to want to be more flexible. Maybe you want to do the splits (great party trick!) or maybe you just want to feel better on a day-to-day basis. Regularly stretching your muscles increases the range of motion of your joints, lowering your risk of future injuries, whether that's after a strenuous workout or bending down to load groceries into the car. Mentally, the endorphins released from a stretching session are strongly linked to increased focus and calmness. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊There's no question that yoga is an effective practice if you want to get more flexible. But how often do you have to do yoga to reap the benefits? We took these questions to yoga instructors—and managed to sneak in a few questions about stress relief as well—and you may be surprised by the answers.Related:
Michelle Porter, a yoga teacher and health and wellness coach at Michelle Porter Fit, says people who consider themselves inflexible will see noticeable results if they commit to one to two weekly sessions. "Most will feel changes in their hamstrings, calves, hips [and] lower back, and even in how much less taxing twisted poses feel on their upper back and breathing," she explains.The key is to remain consistent and give the body time to adapt. Stretching, like other exercises, puts a strain on the muscles. This is why Porter warns not to feel discouraged if you feel soreness a day or two after class. Your mind also needs time to adjust to holding more difficult poses without reflexively holding your breath."Conscious relaxation of muscles is key to increasing flexibility," explains Timothy Burgin, a yoga teacher and founder of Yoga Basics. "It will take time for beginners to master the deep diaphragmatic yogic breathing and the mental focus required for allowing the nervous system to let go of holding the muscles in a contracted state."As you become more flexible and comfortable with the poses, Porter suggests increasing to four or five yoga sessions weekly to further your flexibility goals. More yoga sessions are better, but if you don't have the time (or money) to commit to that many yoga classes, Burgin recommends maintaining one to two classes a week to maintain your current level.And if your goal in practicing yoga is to reduce stress (a good one, since yoga absolutely helps with that!), Porter recommends one to two yoga sessions a week. For someone under a high amount of stress, a minimum of three to five classes per week might be necessary to keep calm and centered. But if a super-busy life is causing you all that stress, well...we're going to guess you probably don't have time for that many classes. In which case, start with one to two!Related:
You won't become more flexible overnight. But with consistency and proper form, Porter says people often start seeing a major change in their flexibility after three to four weeks of regular sessions. The style of yoga also matters. "In styles like Bikram, hot power vinyasa, Ashtanga or Baptiste, which have consistent sequencing and room for advancement, you can make significant progress," she explains.Fortunately, a major benefit of yoga is feeling immediate mental health results. A single yoga session has been shown to reduce stress, lower blood pressure and improve self-confidence after an upsetting event. With consistent practice, Porter says yoga builds resilience to daily stressors and stops them from weighing down the body. This is likely from yoga's ability to lower the stress hormone cortisol and increase the production of mood boosting chemicals in the brain.Related:
There are several yoga styles, and Porter says each can help relieve stress and increase flexibility. Hot Yoga, for example, is a good choice for people who want to reset emotionally while getting in a good workout. Other physically demanding yoga styles, such as Bikram and Ashtanga, have set sequences and are good for anxious people who need consistency and predictability to know what to expect next. "Yoga styles that repeat the same sequence and offer consistent progression, like Bikram, power vinyasa, Ashtanga and Baptiste yoga, can be effective for improving flexibility over time," adds Porter. "These styles challenge the body in familiar patterns, making it easier to track progress and deepen into poses safely."Yin, Restorative and Yinyasa (Yin + Vinyasa) are slower-paced yoga styles designed to calm the nervous system. Burgin says the most important thing is focusing on the breath. For people using it as an outlet for stress relief, he recommends Gentle Hatha. This is a slower and more relaxed yoga practice centered on breath awareness. Related:
For flexibility, Porter recommends holding poses for 30 seconds to two minutes. "Yin-style practices may hold poses even longer, which can help release deeper layers of tension in the body," she adds. If you are doing Vinyasa, a popular yoga style, you won't be holding the poses for too long and will instead focus on dynamic transitions. But don't worry, this yoga style is still working towards your flexibility goals. Porter says the magic comes from the repetition of passing through the yoga poses repeatedly.Ideally, Porter says a 20- to 45-minute yoga session is enough to feel the stress and flexibility benefits. Related:
Short on time or not knowing where to start? If you're doing yoga at home, Timothy Burgin recommends the following flexibility-enhancing moves:
The move stretches the back body, especially if you have tight hamstrings and calves.Here's how to do it:
Start on all fours with your wrists under shoulders and knees under hips.
Tuck your toes under and lift your knees off the mat.
Press your hips up and back to form an inverted V shape.
Straighten your legs as much as you comfortably can, reaching your heels toward the floor.
Spread your fingers wide and press through your palms and knuckles.
Relax your head and neck, gazing between your knees or toward your navel.
Pigeon deeply stretches the hip rotators and flexors, which are chronically tight from too much sitting.
Here's how to do it:
Start in a tabletop or downward dog position and bring your right knee forward toward your right wrist.
Slide your right foot across your mat, angling it toward your left hip (or shin parallel to the front edge if you're more flexible).
Extend your left leg straight behind you, top of the foot resting on the mat.
Square your hips to the front of the mat, using a block or blanket under your right hip if needed.
Walk your hands forward and fold over your front leg, resting on your forearms or forehead.
Hold for several breaths, then press up and switch sides.
This move stretches the inner thighs and hamstrings.
Here's how to do it:
Stand with your feet wide apart, toes facing forward and hands on your hips.
Inhale to lengthen your spine, then exhale and hinge at your hips to fold forward.
Place your hands on the floor directly beneath your shoulders or grab ankles or big toes.
Keep your spine long and the crown of your head reaching toward the floor.
Press into the outer edges of your feet and engage your thighs.
Hold and breathe, then lift back up with a flat back.
The move works on improving your spine flexibility.
Here's how to do it:
Lie face down, legs extended straight and tops of feet pressing into the mat.
Place your hands beside your lower ribs, elbows hugging in.
Inhale and press through your palms to lift your chest and straighten your arms.
Simultaneously lift your thighs off the floor, engaging your legs.
Open your chest forward and up, drawing your shoulders back and down.
Gaze slightly upward and hold, then release down or transition to another pose.
The move deeply stretches the entire back side of the body, including the lower back and hamstrings.
Here's how to do it:
Sit on your mat with your legs extended straight out in front of you, feet flexed.
Sit up tall, reaching the crown of your head toward the ceiling to lengthen your spine.
Inhale and reach your arms overhead.
Exhale and hinge at your hips to fold forward, keeping your spine long.
Place your hands on your shins, ankles, or feet—wherever you can comfortably reach.
Relax your neck and jaw, and breathe deeply as you soften into the stretch.
The supine bound angle pose gently opens the inner thighs and groin. Some yogis report it also helps with digestion—a double win.
Here's how to do it:
Lie on your back with your knees bent and feet flat on the mat.
Bring the soles of your feet together and let your knees fall open to the sides.
Slide your feet in toward your pelvis, finding a comfortable stretch in your inner thighs.
Rest your arms by your sides, palms facing up, or place one hand on your heart and one on your belly.
If needed, support your knees with blocks or pillows.
Close your eyes and take slow, deep breaths, allowing your body to fully relax.
Up Next:Stretching: Focus on flexibility. Mayo Clinic.
Unlock flexibility: The benefits of daily stretching. UTHealth Houston.
Michelle Porter is a yoga teacher and health and wellness coach at Michelle Porter Fit.
Timothy Burgin is a yoga teacher and founder of Yoga Basics.
A single session of hatha yoga improves stress reactivity and recovery after an acute psychological stress task—A counterbalanced, randomized-crossover trial in healthy individuals. Complementary Therapies in Medicine.
Yoga for better mental health. Harvard Health Publishing.
Exactly How Many Times a Week To Do Yoga To Increase Flexibility and Reduce Stress, According to Instructors first appeared on Parade on Jul 1, 2025
This story was originally reported by Parade on Jul 1, 2025, where it first appeared.