While having a regular yoga practice is one of the most grounding and important things you can do for yourself, there is such a thing as overdoing it. “Yoga, as a physical practice, can ideally be performed four to five times per week,” says Miami-based yoga instructor Sara Quiriconi. “But do it less if it’s complementing another form of activity or exercise like boxing or running. I personally practice daily, but most of those days my time on the mat spans anywhere from 15 to 30 minutes per day.” If you experience pain mid-practice, Sara advises yogis not to panic or try to push through the pain. Just take a restorative child’s pose and breathe deeply. “If your yoga practice is interfering with some aspect of your life, then it may be too much,” explains psychologist Elizabeth Lombardo. “If you’re doing yoga when you’re ill or injured, or just feel mentally burned out, back off. If your yoga practice is a cause of tension in your relationships because, for example, you spend more time doing yoga than with your loved ones, that’s a bit of a red flag. Remember, too much of a good thing is not a good thing.” “When muscle soreness lasts longer than a few days, it could be a sign that you are overdoing it,” says Athena Bellmaine, DPT, of Professional Physical Therapy. “Noticeable swelling in your joints, which is a sign of inflammation, could be another indicator that the body is being overworked.” “While sometimes pushing through the tiredness and fatigue actually can make you feel awake and alive again, other times the body requires a slower paced practice, longer holds, and more floor work. If you’re in a group class, this can mean modifying some of the postures, skipping the push-ups (I do this all the time, by the way), or taking child’s pose anytime you feel like it.” Don’t ignore the signs. When your body tells you it’s time to take a rest day or two (or three or four), listen. If you’re looking for new ways to move more, check out the 17 most beautiful hikes in the world and find out how doctors actually work out.
