When practicing yoga, the length of time you hold a pose can influence the benefits you experience. Whether you’re practicing Yang yoga, which emphasizes strength and dynamic movement, or Yin yoga, which focuses on deep stretches and stillness, the duration of each pose matters. Let’s explore this idea of timing and some suggested timeframes for holding yoga poses and the reasons and benefits of each.

Some Ways to Keep Track of Time in Yoga

Count Breaths:

Choose a number of deep, slow breaths to count during each pose. This method keeps you present in the practice and mindful of your breathing. Easy enough for shorter holds.

Follow a Guided Class:

Instructors for online or in-person classes often include cues for when to move or hold poses, eliminating the need to track time yourself.

Use a Timer:

Set a yoga timer to alert you when it’s time to transition. Choose soothing reminder sounds to avoid jarring interruptions.

Visual Cues:

Place a portable or wall clock with a second hand within view. Depending on the pose, it might not always be in view, so have a backup plan.

Intuition:

With practice, you’ll develop a sense of how long you’ve been holding a pose. Trust your body and use your internal clock to guide you.

Tips When Counting your Breaths for Timing

Solo, Personal Practice

Set Your Own Pace: Focus on slow, steady inhales and exhales. Count a specific number of breaths (e.g., 5 or 10) to determine how long to hold a pose. 

Use Neutral Poses: The length or depth of each breath may change throughout the session, depending on how you’ve been working. If you need to, take a few seconds to stop in a neutral pose such as Easy Pose (Sukhasana), Standing Forward Fold (Uttanasana), or Child’s Pose (Balasana), calm your breathing, and refocus on your practice.

Group Practice

Match the Instructor’s Cues: In a class setting, listen to the instructor’s guidance. They often cue transitions based on a shared rhythm, so adjust your breathing to stay in sync with the group.

Focus on Presence, Not Precision: Yoga is a personal journey, so if your breath pace doesn’t match others, prioritize staying present and comfortable in the pose. Don’t feel pressured to conform exactly.

Use Supplemental Timing: If you find yourself out of sync, supplement breath timing with other cues like a mental count or visualizing a short time frame (e.g., 30 seconds).

Practice Breath Control: Use the classes as an opportunity to practice pranayama (breath control). This can help you align your breath more closely with group flows over time.

Meeting or Catch-Up Poses: If you’re breathing faster and finish a pose early, transition to a neutral pose like Child’s Pose (Balasana), Downward Dog (Adho Mukha Svanasana), or Mountain Pose (Tadasana) while waiting for the group. These poses allow you to pause and reconnect with the class rhythm without disrupting the flow.

Yang Yoga

Yang yoga styles, such as Vinyasa, Hatha, or Power Yoga, are more dynamic and focus on building strength, stamina, and energy. Poses are typically held for shorter durations to maintain a flow and engage the muscles actively.

Typical Hold Times:

To build strength and stamina:

Beginners: 5 to 10 breaths (approximately 20 to 30 seconds)

Intermediate to Advanced: 10 to 15 breaths (30 seconds to 1 minute)

To get more cardio:

Synchronize each transition to an inhale or exhale.

Example Poses and Flows:

Warrior II (Virabhadrasana II), Plank Pose (Phalakasana), or Downward Dog (Adho Mukha Svanasana) require engagement of muscles and are often held just long enough to build strength without causing fatigue.

Sun Salutations are a good opportunity for cardio breath-synchronized movement.

Benefits:

Builds muscular endurance and strength

Enhances cardiovascular health and stamina

Elevates heart rate for a more aerobic effect

Improves focus and body awareness

Yin Yoga

Yin yoga is a slow, meditative practice that targets the deeper connective tissues, such as ligaments, tendons, and fascia. Holding poses for extended periods allows the body to relax and sink deeper into the stretch to achieve maximum benefit. The key is to find a position where you can stay still while maintaining a mild to moderate sensation of stretch without pain.

Typical Hold Times:

Beginners: 1 to 3 minutes

Intermediate: 3 to 5 minutes

Advanced: 5 to 10 minutes or more

Example Poses:

Child’s Pose (Balasana), Dragon Pose (Utthan Pristhasana), or Butterfly Pose (Baddha Konasana) are commonly found in Yin yoga sessions. Often props (bolster, blocks, wheel, etc) are used for supporting the yogi while they relax into the pose. In longer holds, the yogi may reposition or remove props during the hold to allow deeper stretching over time.

Benefits:

Improves flexibility and joint mobility

Encourages mindfulness and relaxation

Stimulates the parasympathetic nervous system for stress relief

Rebound poses are transitional moments of rest taken after holding Yin yoga poses to allow the body and mind to integrate the effects of the previous stretch. These poses are typically held for a shorter duration than the main poses.

Mini-rebounds can be used in Yang yoga to pause, reset, and reconnect with your breath. They provide a moment of stillness to recharge before continuing your flow.

Typical Hold Times:

Regular: 30 seconds to 1 minute

Following intense or longer holds: 1–2 minutes

Example Poses

Crocodile Pose (Makarasana), Laying Down / Corpse Pose (Savasana) and Child’s Pose (Balasana) are often used for rebounds.

Benefits:

Integrate the energetic and physical effects of the previous pose.

Bring the body back to a neutral position before transitioning to the next pose.

Rest and become aware of subtle sensations in the body, promoting mindfulness.

Calm the mind, relax the body, and refocus your breathing

Factors to Consider

The length of time you hold a pose can vary depending on several factors:

Your Goals:

For flexibility and mindfulness, hold poses longer as in Yin yoga.

For strength and energy, shorter holds with more repetition are ideal.

Your Experience Level:

Beginners may need to shorten holds as they build strength and familiarity.

Advanced practitioners can explore longer holds for greater challenge and depth.

Your Body’s Needs:

Listen to your body. Pain is a signal to ease out of a pose.

Adjust hold times if you’re recovering from an injury or illness or feeling fatigued.

Final Thoughts

Ultimately, yoga is about tuning into your body and finding harmony within the practice, whether alone or in a class. The time you spend in each pose can profoundly affect your yoga practice, so experiment with different hold times to discover what works best for your body and goals. Remember, yoga is a personal journey—honor where you are and let your practice evolve naturally.

Posted in Yoga Article