How long should I hold?

I often get asked how long you should hold a stretch, and how often you should do yoga to start seeing results. It is scientifically proven that stretching a little bit everyday (even for 10 minutes) is better than once a week for a longer period. It has also be proven that the ultimate time to hold a stretch is 30 seconds, which equates to roughly three long cycles of breaths.

​I realize that doing yoga everyday, for 60 min is not possible for everyone. Instead, try to select 3 or 4 stretches that target your own body needs, and hold each, for 3 long cycles of breaths, and repeat 3 times. Theoretically, this should take less than 10 minutes. 

It is of outmost importance that the perceived sensation of stretch is sustainable and comfortable. If it is too intense, your muscles won't be able to relax. Your breathing should happen effortlessly, keeping the rest of your body relaxed while the stretching occurs.

For inspiration and guidance, watch the videos below. We target hamstrings, hip flexors, spinal extension, lats, back and feet, all that in 2 simple sequences! 

I recommend you start with the first one to familiarize yourself with the subtleties of the movements. Then you can use the second video (which has the same movements but no cueing) to move and breathe with ease with me, in silence, daily!

Enjoy!

​VIDEO #1: 23 min in length with guidance and cueing

VIDEO #2: 11 min in silence