How Much Rest Should You Have Between Yoga Sessions?

When it comes to workouts and yoga sessions, there is a commonly asked question which is how much rest you should have in between each one. While yoga might be considered less intense than workouts, it’s still important to give yourself a break at the right times.

How Much Rest Should You Have Between Yoga Sessions

The thing is, it depends with yoga. Sometimes, you can perform yoga everyday and in other scenarios you should take a break. It largely depends on what type of yoga you are going to perform, along with you as a person.

So, there’s a lot more we need to unpack here. Luckily, we’ve written this handy guide that explains everything you need to know. We’ll look at recommended rest between yoga sessions and a whole lot more! 

Ready to find out more? Then keep reading! 

The Major Questions 

Before we can truly answer this question, we need to first pose a few questions to you which will help you to understand how much rest you may need. Take a look below at the two major questions you need to consider.

Who Am I?

The first question to ask yourself is who you are. We don’t mean this in a philosophical way, but rather your age, your gender, your size and weight and if you have any health conditions or restrictions. 

All of these things will play a role in how much rest you should take in between yoga sessions. It’s always wise to speak with your doctor before you’re planning to perform any physical activity if you have concerns about rest and fatigue. 

What Are My Goals?

Depending on who you are as a person, your overall goals will change. Some of the most common goals for people when it comes to yoga include:

  • Increase performance for a sport or activity 
  • Maintain wellbeing 
  • Improve bone density 
  • Increase mobility 
  • Improve flexibility
  • Increase endurance 
  • Improve or maintain strength 

This is not an exhaustive list by any means, but from these examples you can start to see how you might fit with rest, as it will depend on which of these you might choose and your own biology and limitations. 

Types Of Training 

It’s a good idea that we examine the types of training now and explore how much rest time you might need in between each one. 

Flexibility Training 

There are many types of flexibility training, and the major point to consider when we’re looking at how much rest you will need in between sessions will depend on how muscular and intense your training is.

For example, gentle yoga sessions are actually used in between more intense yoga sessions, which keep your muscles warm and flexible without going too far. 

Of course though, if you’re looking to perform more intensive and extreme forms of flexibility development, then you’re certainly more likely to need more time off between sessions.

In reality, if you’re doing intense flexibility sessions which take you to the edge of your capabilities, then we would recommend that you take between two and three days off to recover. 

Having said this, there may be some room in between these sessions to perform incredibly light breathing exercises and stretches. As we said, most of this will depend on you as a person – so it’s a good idea to speak with your yoga instructor and doctor.

Resistance Training 

When it comes to resistance training, you need to pay attention to your recovery time. The nature of resistance training involves the use of your muscles and aerobic exercises – which increases the amount of energy used and the fluids that are lost.

How Much Rest Should You Have Between Yoga Sessions

On top of this, your heart and lungs must work harder – not only during these exercises but also in recovery. This can, at a very microscopic level, cause some damage to your tissues which causes inflammation in your muscles.

When this happens, you may end up with a condition known as DOMS (Delayed Onset Muscle Soreness). While it is important for you to keep your muscles moving when you have this condition, it’s not wise to perform intense yoga in quick succession afterwards.

So, it’s generally accepted that you should leave around two to three days between these types of training for recovery. However, it depends on you – so after this time has passed, if you still have DOMS, wait a little longer until you come back. 

Endurance Training 

Much in the way that resistance training can affect your muscles, so too can endurance training. Your heart and lungs must work much harder to keep you going and your muscles will certainly feel the burn. 

When it comes to these types of yoga sessions, it’s pretty much the same resting times as before. If you are experiencing pain or muscle soreness, allow a few days to recover – and try not to do too much while you’re still recovering. 

There’s nothing to say you can’t do light yoga in between sessions, but be sure that it is definitely light and you’re not pushing yourself over the limit. 

What’s The Right Recovery Time?

In short, there’s no real answer for how much time you should rest in between yoga sessions. The main points to remember are not to overdo it and return to yoga too soon if you have muscle injuries. 

Additionally, you must always consider the type of person you are and what you can cope with. Do not overexert yourself if you are sure that you have injuries or other restrictions. 

How Can You Be Sure?

Sometimes, people get confused between DOMS and other forms of injury, along with just being sore. There are a couple of ways to be sure. 

First, have a warm shower and walk around the house. If you feel your muscles are repairing quickly and you feel much better, the chances are that it was only muscle soreness and you can go right back into yoga. 

If however you are in a significant amount of pain and struggle to move the affected muscles, then it’s likely to be DOMS and you should take it easy for a few days. If the pain is severe – then you must get medical advice as it could be more serious. 

If, at any time, you are concerned about injury – then you must speak with your doctor as soon as possible to get clear medical advice. 

Tips For Yoga Injuries And Recovery 

There are a few things that you can bear in mind if you’re hoping to avoid injury, recover better and avoid having too much time off in between yoga sessions. These include:

  • Always wear the right clothing 
  • Know yourself and don’t push too hard 
  • Sensible footwear is critical
  • Don’t take part in yoga classes above your level 
  • Always speak with your doctor if you’re in doubt 
  • Use muscle repairing creams, soaps etc.
  • Don’t neglect protein in your diet! 

Final Thoughts 

And that’s all you should know about how much time you should rest in between yoga sessions! We hope this guide has been helpful for you. Good luck!

Laura Simmons
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