Yoga is amazing no matter how often you practice. Commitment and consistency is the key! Beginners and advanced practitioners should develop a regular practice to get their body used to moving through yoga. I usually advise people based on our initial conversation. I ask them about their current fitness routine, what has brought them through the door of my studio and what, if any, physical challenges they are experiencing. If you walk into a yoga class and the teacher hasn’t taken the time to ask you even one of these questions, you should walk up to that teacher and introduce yourself and tell them your expectations.
If you have a fitness routine that is very active, such as running, cardio workouts, strength training, etc., then you could get significant benefits and enhance your other routines with one or two class a week. Yoga is an excellent addition to a very active fitness regimen. It can provide more flexibility in stiff muscles from running and weight training.
If you have a non-existent fitness routine, then I would advise a beginner to start with 2-3 times a week in a class aimed at the fundamentals of yoga and a restorative class to enhance your practice. Both will help you learn to breathe and give you guidance to the path of self-discovery; listening to your body, through the poses.
If you have a very busy life and you want to practice to ease stress and have a calm mind, but you can only fit one class per week, then the key here is to actually commit to one class per week. You will experience significant benefits to attending a studio class one time per week, but you must COMMIT and be consistent. If you are sporadic and miss too much time between classes, you are essentially starting your practice over each you come. Our bodies need the opportunity to feel the poses and adapt. Our muscles train to remember how a pose should feel each time we practice. This is when we experience the benefits.
All in all, yoga is for every BODY. It is a gift to yourself that can have significant benefits to your health and well-being. Commitment and consistency is KEY~