Yoga endurance isn’t just about physical stamina — it’s about how long the body, breath, and mind can remain steady in asana (pose). For desk-job professionals, building endurance through yoga reduces fatigue, improves posture, strengthens muscles, and sharpens focus. This assessment will help you track how long you can comfortably hold foundational yoga poses while maintaining breath and awareness.

How Long Can I Hold These Poses?

<30 sec 

30–60 sec   

60 sec  

Mountain Pose (Tadasana): How long can you stand tall with relaxed shoulders, even weight, and steady breath?

<15 sec   

15–30 sec     

30 sec

Chair Pose (Utkatasana): How long can you hold with thighs parallel to floor and spine upright?

<10 sec  

 10–25 sec     

25 sec

Tree Pose (Vrikshasana): How long can you balance on one leg without support?

Boat Pose (Navasana): How long can you hold with legs lifted and core engaged? 

<20 sec     

20–45 sec   

45 sec

Plank Pose (Phalakasana): How long can you hold with straight alignment? 

15–30 sec   

30 sec  

Bridge Pose (Setu Bandhasana): How long can you lift hips and maintain steady breath? 

<20 sec    

20–40 sec  

 40 sec 

Warrior II (Virabhadrasana II) How long can you hold with arms extended and thigh engaged?

<20 sec   

20–40 sec   

40 sec  

Downward Dog (Adho Mukha Svanasana) How long can you maintain without straining wrists/shoulders? 

Seated Forward Bend (Paschimottanasana) How long can you stay folded with breath relaxed (not forceful)? 

<1 min   

1–3 min     

3 min

Savasana (Relaxation Pose): How long can you remain still, relaxed, and aware (without fidgeting)? 

Beginner: Build endurance slowly, focus on breath.

Intermediate: Good base, increase hold times gradually.

GOOD

Advanced: Strong endurance, work on breath-body-mind integration.

EXCELLENT

How Long Can I Hold These Poses?

Brilliantly

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