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With a fitness-centric yoga program, you can expect noticeable results - mostly in your overall physical feeling, energy & stress levels, and its impact on your other fitness activities - within your first month. (People who do Man Flow Yoga consistently usually report noticeable improvements after their first ten consistent workouts).
Following an effective yoga program over time can yield even more significant results, including:
Increasing flexibility and mobility
developing core strength & body awareness
dramatic weight loss
improved body composition
building muscle mass
and much, much more - especially when combined with effective dieting & nutrition, sleep, and stress management.
How often you’ll need to do yoga depends on a variety of factors, including:
Your existing workout routine (if any)
Your fitness goals
Your current fitness level
And probably a few more minor things I won’t mention here.
My recommendation, based on the people that I’ve worked with in person and the thousands of people that I’ve trained through my online programs - is the following:
If yoga is NOT your only workout, complete at least 2-3 yoga sessions per week for a minimum of 60-100 minutes of yoga per week. The yoga you do should focus on aspects of fitness NOT covered in your other workouts, typically including mobility, flexibility, balance, breathing, restorative stretching, and body awareness.
If yoga is your only workout, aim for at least 20-30 minutes of yoga, 6 days per week. If necessary, you can start with 3 days per week for your first month. As your fitness level increases, you can increase that to 40-70 minutes per day. (Be sure to also include essential exercises NOT included in yoga, such as pulling or rowing exercises, overhead press, and grip strength - I’ll go into deeper detail about this subject in the “If Yoga Is Your Only Workout” section below.)
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