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Can You Do Yoga Every Day?

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I haven’t seen this one friend for the past 5 months and when I finally met up with her I was amazed at her body transformation. She told me that the secret to her transformation was that she has been doing yoga everyday for the past 140 days. Which leads me to the question:

is it okay to do yoga everyday?

Can you do yoga everyday? Practicing yoga everyday is possible and encouraged. Benefits such as increased energy, mobility, and flexibility are obtained. When practicing yoga everyday it is important to switch up your routine with easy flows and routines that push your body. Having this balance will bring you the most benefit.

Working out everyday is a very important factor in developing your health. When I say work out everyday I don’t mean you need to have an intense session everyday. Investing as little as 10 minutes a day with enough volume over a long period of time will go a long way.


Yoga Every Day Benefits

The benefits of doing yoga everyday are:

  • Increased flexibility
  • Increased mobility
  • Increased mood
  • Increased energy


The goal is to be able to stimulate your body everyday so it is nice and warmed up and prepared for whatever it is you need to accomplish.

Incorporating yoga everyday will be beneficial to your health because it will allow you to develop the necessary habit to keep your health in check.

Most people will often find themselves getting too comfortable and focus on that style of a routine in their everyday life. By practicing yoga everyday it develops that habit of getting your body in the routine of working out everyday.

For those of you that don’t enjoy the process at the start will soon find yourselves developing this strong habit of wanting to practice yoga or move your body on a consistent basis.

You will also develop a stronger relationship with yourself in understanding who you are and what you want. I know this may sound strange to you but by focusing on your body everyday it strengthens the mind body connection.

You begin to see many areas of your life also starting to come in place because you feel more centered.


How Often Is Too Often To Do Yoga?

The only time yoga is done too often is when the same exact routine is done every single day that requires high intensity. Doing the same routine over and over again will cause RSI (repetitive stress injury).

Doing these high intensity routines without any type of rest is also going to prevent you from fully recovering.

For example, say you want to get really good at handstands and you decide to practice 1 hour a day for the next 30 days. You may develop your ability to do a handstand but if you don’t incorporate other movements to stretch out your wrist you may end up injuring them.

This is why providing a diverse range of different movements to your routines is very important.

If you are new to working out, walking for 10 minutes or more outside is a great way to switch up your routine.

The goal is to listen to your body and figure out what you need to do to prevent yourself from doing too much.


How Does Yoga Help Your Body?

Yoga helps your body by increasing the flexibility and strength of muscles you wouldn’t normally activate in a gym. This is done by holding different types of poses and moving through different flows.

If you are new to yoga, every pose you attempt to get into is a new movement you have not done before. Practicing these different routines on a regular basis will make your body feel more awake and build lean muscle mass.

Not only is this great for building strength and flexibility, but it can also aid in weight loss as well.

As time goes on you will start to notice that you will feel a stronger connection with your body. Many studies have shown that by strengthening the connection with your body you build up more self confidence and lower you stress.


How To Start Doing Yoga Every Day

The best way to start anything new is to commit to a 30 day challenge. Find at least 3 routines you want to work on and alternate between each routine everyday.

Here are a few to get you started:

  1. The 20 Minute Yoga Routine Every Beginner Needs + Free PDF
  2. 10 Minute Yoga Routine to Get Strong, Toned Arms
  3. Restorative Yoga Sequence to Relax the Mind and Body

You can find more routines in our Free Resource Library.

Somedays you may not have time to finish the entire routine and that’s okay. The key thing you must do everyday is start. Start your routine and attempt to spend at least 5 to 10 minutes practicing the poses.

Keep track of this challenge with a calendar designed specifically for what you want to accomplish. Keep the calendar in a spot that will cause you to view it everyday.

Your goal is to commit to checking off each day every time you spend at east 5 to 10 minutes, or what every amount of time you want to commit to, for 30 days straight.

If you are completely new to yoga or working out in general, I would highly recommend starting off at a lower amount of time. I want you to be able to be excited and ready the next day to do another workout!

Pushing yourself to exhaustion in the beginning is going to quickly deplete your motivation. I want you to slowly build up so that you continue on this health journey for years to come.


Should You Do The Same Yoga Routine Every Day?

I would highly recommend finding one yoga routine that you like that gets you feeling good and motivated. Practice this routine 2-3 times a week but don’t do the same routine everyday.

Based on the level of difficulty of the routine will determine whether or not you should do the same routine everyday. If the routine you have chosen tends to be very hard it is highly advised to not do this routine everyday.

A routine that can be done every day is one of our gentle yoga routines or the warm up morning routines.

These routines are specifically designed for you to wake up your body and get it moving. When doing these routines you should not feel any major strain. If you do feel pain it is a clear indication that you should back off a little bit and not push as much.

Our goal is to make you excited to workout out the next day. Never over do it to the point that makes you want to take off for a week.

Mixing up your yoga practice and switching up the poses you do every day is really going to help you grow both physically and mentally.

I enjoy having one routine I like to work on in order to keep track of my progress. I will stick to this routine for a couple weeks until I want to develop my body even further.


Everyday Yoga Poses

The poses that can be practiced everyday focus more on flexibility as opposed to strengthening the muscles. These poses are perfect to help your body relax after a long stressful day and if you need help unwinding.

Here are the top 5 yoga poses to do everyday:

  • Forward Fold
  • Seated Spinal Twist
  • Cat/Cow Flow
  • Runners Lunge
  • Corpse


1. Forward Fold (Uttanasana)

When you get into this pose one of the best ways to loosen up your spine is by rocking side to side. This is a great one to do at work when you just want to decompress your spine.

Remember to focus on your breath and let gravity pull everything to the ground. If you are having trouble with relaxing mentally speak to your muscles and tell them to relax. You would be surprised how often this works.

standing forward fold- practice yoga everyday


  1. Start off in mountain pose and place your hands on your hips
  2. Exhale and fold over at the hips and remember to lengthen the front of your torso.
  3. Keep your knees slightly bent and bend them as generously as you need to. If you have tight hamstrings this will be very important for you. 
  4. Arm placement will be based on your desire. You can keep your hands on your shines or on the ground. You can also grab each of your elbows, and with this placement you can rock back and forth. The goal of this pose is to help the body release tension while you are folded over.
  5. Using a block will also help if you are feeling a lot of stress on your back and hamstrings.
  6. Hold this pose for 5 breaths
  7. Release out of the pose by placing your hands on your hips and your elbows behind you. Keep your pelvis tucked in. Inhale and keep a flat back as you come into the starting position. Repeat this process 3 to 5 times. 



2. Seated Spinal Twist

This is another great pose to release tension in your back and lengthen your spine. For some of you that are very stiff you will often hear cracking. The more you practice these basic poses the more your flexibility and mobility will improve.

Remember to take each and every pose at a nice steady pace. You should do this especially for movements you have not done before. Rushing into a pose may cause you more harm than good. Taking it slow allows you to connect with your body and get more out of your practice.

yoga poses to practice everyday-seated spinal twist


  1. Sit on your mat with your legs extended outward.
  2. Bend your left knee and cross it over. Make sure your left foot is planted on the floor next to your right thigh .
  3. Now bend your right leg and place your foot next to your left glute.
  4. Place your left hand behind your left glute and gently twist to your left.
  5. Raise your right arm upward and slowly lower your elbow down towards your bent left knee. 
  6. Take a deep breath and on the exhale twist more towards your left.
  7. Hold here for for 5 breaths and gently release the pose and repeat on the other side of your body.


3. Cat/Cow Flow (Marjaryasana/Biltilasana)

Even though these are two different poses I am grouping them together because they go hand and hand. Out of all the poses I have learned in yoga these are the ones I have connected with the most because of how much they have opened up my upper body and increased my core strength.

Take these poses very seriously and practice them often especially if you find yourself with back pain. The best part about these poses is that they are perfect to do when you wake up and right before you fall asleep.

yoga poses to practice everyday- cat-cow pose


  1. Begin in table top pose. Knees on the ground aligned with your hips and your hands on the ground aligned with your shoulders.
  2. Inhale and lift your gaze up towards the ceiling and drop your belly towards the mat (cow pose).
  3. Keep your shoulders away from your ears.
  4. Exhale lower your gaze, draw your belly toward your spine, and round your back toward the ceiling
  5. Inhale and come back into cow pose. Exhale back into cat pose.
  6. Complete this movement 5 to 10 times. 


4. Runners Lunge

This is one of the best hip openers that I love to practice at the end of the day. If you have been sitting all day or running around on your feet, this is the pose for you.

When getting into the pose it provides a stretch that when done correctly will be a “painful” stretch, that makes you feel so good!

yoga poses to practice everyday- runners lunge


  1. Start at the head of your mat in mountain pose.
  2. Forward fall over. Stay loose and breath slowly.
  3. Place your fingers on the ground next to you feet and step your right foot back.
  4. Make sure your knee is stacked above your heel.
  5. If you get tired bring your knee on the ground for more stability. 
  6. Hold for 5 breaths
  7. Bring your right foot back towards your left to get back into forward fold. Repeat on other side.


5. Corpse Pose

After every yoga session you should finish off with corpse pose. Going into this pose helps you center your mind and your body. Having this stability at the end is very important because it allows your body to recover for a brief moment.

yoga to practice everyday-savasana


  1. Lie down on your back
  2. Bring your feet to the outer edges of your mat and let them flop open
  3. Bring your arms out to the side with your palms facing up
  4. Close your eyes and rest your entire body




In the end you are the one that is ultimately going to determine what you can and can not do. If you have developed a routine that you know that makes your fired up and excited stick with it!

Feel your body out and really begin to develop that strong connection. Know when you should work out for 5 minutes and know when you should push past 45 minutes.

Keep track of your progress with a health journal/planner. Write down how you are feeling and what you did during your routine.

If you make any discoveries write them down! Maybe you have a specific pose that relieves your back pain or just makes you feel good compared to the other yoga poses.

Each and every one of us is different and will make different connections. When you find those connections write them down so that you could go back and explore them more.

4 thoughts on “Can You Do Yoga Every Day?”

  1. Hello l read your article about yoga and l found it very interesting.l practice yoga every day l love it but l realise that my mind often goes on what l have to do after the practice and in general l think too much.
    Do you have any tips to stop my mind from thinking top much?

    1. Glad you enjoyed it Gabriele. I think this is common for many people (I know I experience this for sure). Many think the point of yoga is to “clear the mind” but it really teaches us to come into the present moment as an observer. Next time you are practicing, or doing anything rather, and find yourself unable to stop your thoughts, try to take a moment and simply notice them. I think one really great metaphor for this that is used in meditation is to look at your thoughts as clouds floating by- this helps us look at our thoughts as an observer and not get tied into each individual thought so much. We have a great article on meditation here if you’d like to check it out! I think you’ll really enjoy it. Wish you all the best and feel free to email us with any questions! 🙂

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