By now, we have seen that doing yoga has extensive benefits for physical, mental and spiritual health. It relaxes our mind and invigorates our spirits. Yoga has become a must in our everyday hectic lives. But how many times should yoga be done? If we do it just once a week, can we still reap benefits from it?

Researchers have discovered that the answer to the above questions is- Yes. Even if you can do yoga once a week, it can make a difference and you will relax more and get better quality sleep. This is especially beneficial for people who have little time but generally needs it the most. So, be sure to include a 20 minute yoga routine to unwind on your weekends!

Each class will help you feel less stressed—which is a good thing. And a once-weekly session may also fuel your fire to do more yoga. The value of taking time for self-care and to listen to your body cannot be overstated, and yoga is a great way to encourage both.

The downside to practicing yoga once a week, however, is that it’s a bit like starting over each time. You might feel sore after every class, for example. You’ll feel the benefits of an individual session, but it’s hard to truly build your skills, strength, and flexibility this way.

Even doing yoga once a week can provide several benefits such as:

1. Reduces Toxins: Since yoga places great emphasis on breathing, it is no wonder that it helps remove toxins that we inhale when we go outside.
2. Be mindful about eating: Yoga improves your awareness and promotes healthy habits such as mindful eating.
3. Improved Focus: In yoga, you have to focus on your breathing as well as your pose or asana which greatly enhances you concentration abilities. After all. the more you practice the better you get at it.
4. Less anxiety and stress: Yoga, like any other form of exercise releases hormones such as endorphins which make you relax and decrease stress.

5. Improves flexibility and balance: Our muscles become tight after not stretching it for a while. Yoga gives an excellent opportunity to do a little bit of stretching and increases flexibility and sense of balance.

The best thing about yoga is that there is no right or wrong! If you want to practice for 10 minutes or 3 hours or anything in between you are free to do so. Just be sure not to overexert yourself too much. Most people practice for 15-60 minutes. You can even do it first thing in the morning or just before you go to bed or even two times a day! Just enjoy the process. Being consistent is a far more important factor as compared to the amount of time you actually spend doing so. 

A step-to-step guide to really fit yoga into a busy schedule:

1. Lay your mat out where you can see it.
2. Decide beforehand what kind of yoga and for how much are you going to do it.
3. Give yourself a challenge (such as I will do yoga for a minimum of 6 months)
4. Believe that 10 minutes of yoga is enough.
5. Maybe do it with a partner so that you keep motivated.
6. Figure out which time is best for you to practice.
7. If it gets too monotonous, change the place where you do yoga for eg, a park
8. Don’t rush and enjoy the process.
9. Be consistent.
10. Figure out what kind of yoga you like.
11. Follow an easy online course.

So even a bit of yoga once every week offers many benefits in addition to physical health. It improves the overall quality of our life in these stressful lives that we live every day. Those who have tried yoga, all vouch for its effectiveness, and many research also reach the same conclusion. So, what are you waiting for? Multibhashi offers yoga courses that you really need to check out!

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