How Long Should You Hold a Yoga Pose?

There are many different poses, and it also depends on the type of yoga you are practising. Hatha Yoga and Ashtanga are classical forms of yoga, and many people can’t perform poses at starting. The body needs to be flexible with time and performance. The active poses of yoga take less time to hold.

On the other hand, there are some poses that take more time and give a relaxing feel while releasing. There are different purposes of yoga; holding poses increases the circulation in a particular part of the body. Some poses work like a cardiac workout and make the body more active when practised after stretching.

What are Holding Poses?

They are yoga postures that need to be held for a long time without moving to another position. They increase blood flow in the particular area and also increase lymphatic circulation to increase toxin release from that part. So they are different from active poses as they don’t work as cardio exercise.

They build strength and remove stiffness in the body. Examples of such poses are Child’s Pose, Butterfly Pose, Warrior Pose, and Tree Pose; they are also known as preparatory poses for some other advanced yoga poses.

What are the Benefits of Holding Poses for a Long Time?

They help in maintaining the balance and stillness in the body, and they are extremely beneficial in clearing passages of the body. There are numerous benefits of such poses:

• Build strength and stamina in the body.
• Make it prepared for advanced yoga.
• You can perform meditation after holding poses.
• Enhances balance and improves spinal coordination in the body.
• Helps improve the posture of the body.
• Calms the nervous system of the body and makes it more active while reducing stress and anxiety.
• It builds a connection between body and mind.
• It makes a passage for pranic flow in the body. 

How Long Should You Hold a Yoga Pose?

We will define timings for the different practitioners, and it will be an effective way to practice poses. Beginners can hold poses for 15 to 30 seconds, intermediate practitioners can hold for one minute and advanced practitioners for 2 to 3 minutes. In Restorative or Yin yoga, poses are held for 4 to 5 minutes, but it is a different methodology of performing poses.

Is there Any Contraindication of holding the Pose?

There are many contraindications that mey seen in the beginning of practising yoga poses.

• The very first problem is the strain of the tissue because of long holding.
• Long holding poses without breathing may cause dizziness and even fainting.
• Conditions like hypertension, vertigo, glaucoma, and neurological disorders are not compatible with performing poses.
• Yin yoga creates an overwhelming condition of emotions, especially with hip openers.
• Varicose veins and overuse of muscles may cause some circulation issues in the body.

Read Also:- 200 Hour Yoga Teacher Training in Rishikesh

Conclusion

Yoga poses can be held for 5 minutes in case of restorative poses, and beginners can hold them for 15 to 30 seconds. They may cause overuse of muscles and pain while holding for a long time. There are some recommendations for patients with varicose veins, hypertension, vertigo, glaucoma and other similar conditions. 

You can contact Pratham Yoga for more guidance on yoga and poses. We are also organising retreats and courses for yoga and other healing modalities.