Should you size up or down in yoga pants?

You find a pair of yoga pants you love—the color, the cut, the fabric feel perfect. But then comes the dilemma: should you go with your usual size, size up for comfort, or size down for a sleeker fit?

In most cases, you should stick to your true size in yoga pants¹. However, depending on the brand, fabric, and your personal comfort preference, sizing up or down might work better. Tight-fitting yoga pants should feel snug, not restrictive; if they dig in, roll down, or become see-through, sizing up is smart. If they slide down or bunch up, sizing down can help.

Let’s explore how to figure out your ideal fit—and whether sizing up or down in yoga pants makes sense for your body, movement, and lifestyle.

What does the “right fit” in yoga pants actually feel like?

Good yoga pants should feel like a second skin—not like shapewear.

The best fit hugs your curves without cutting off circulation, stays in place without constant adjustment, and feels comfortable whether you’re sitting, stretching, or flowing through poses.

Signs Your Yoga Pants Fit Right:

✔ Snug around the waist and hips, but not digging in
✔ Doesn’t slide down when you move
✔ Smooth look—no bunching or sagging
✔ Fabric stays opaque when stretched
✔ You don’t feel the need to tug or adjust

If they feel too loose or too tight in any one area, a size tweak might be needed.

When should you size up in yoga pants?

Sometimes going up a size is the key to all-day comfort.

You should size up if your current size feels overly tight, cuts into your waist, flattens your butt unnaturally, or causes the fabric to become see-through.

Reasons to Size Up:

✔ Waistband rolls down or digs in
✔ Fabric stretches so much it becomes sheer
✔ You feel restricted during movement
✔ Seams leave marks on your skin
✔ Pants slide up your calves or feel short in the rise

Best Occasions for Sizing Up:

• Pregnancy or bloating days
• Lounging or low-impact yoga
• Cotton or non-compression fabrics that shrink slightly

Sizing up provides more freedom, but make sure you’re not sacrificing structure or support entirely.

When should you size down in yoga pants?

A smaller size can fix that baggy, falling-down feeling.

You might want to size down if your yoga pants keep sliding down, bunching around the knees or ankles, or if the waistband gaps when you bend or stretch.

Reasons to Size Down:

✔ Fabric sags or loses shape quickly
✔ Waistband doesn’t stay in place
✔ Pants shift during poses or squats
✔ You prefer a more sculpted, compressive feel

Best Occasions for Sizing Down:

• High-performance yoga or intense workouts
• Slippery fabrics like nylon that stretch over time
• Flared yoga pants that need a closer fit at the hips

Just make sure the pants aren’t too tight in the thighs or become sheer under pressure.

How does fabric affect sizing choices?

Not all yoga pants stretch the same.

Different fabrics behave differently when it comes to stretch, compression, and shrinkage—so sizing may vary even within the same brand.

Fabric-Based Sizing Tips:

Fabric Type	Fit Behavior	Sizing Tip
Nylon-Spandex	Smooth, high-stretch	True to size or size down if in between
Polyester-Spandex	More structure, good recovery	True to size
Cotton-Spandex	Softer, less recovery	Size up to avoid shrinking
Modal/Bamboo	Very soft, may loosen	Consider sizing down for shape hold
Compression fabric	Very tight by design	May need to size up for comfort

Check the fabric label before deciding—especially if you’re shopping online.

What role does waistband type play in sizing?

Waistband design can make or break the fit.

Yoga pants come in high-rise, mid-rise, and sometimes low-rise options, each with varying levels of elasticity and compression.

Waistband Fit Guide:

• Wide, high-rise bands: Offer more support—go true to size or up if tight
• Elastic waistbands: Less forgiving—size up if it digs in
• Drawstring waistbands: Adjustable—true to size usually works
• Fold-over waistbands: Comfortable but less secure—avoid sizing down²

Always test how the waistband behaves during actual movement—not just standing still.

What about brand-to-brand sizing differences?

Sizing isn’t always consistent—even for the same number on the tag.

Different brands use slightly different sizing charts, inseam lengths, and stretch factors, so a Medium in one brand might feel like a Small or Large in another.

Example:

Brand	Runs…
Lululemon	True to size, but compressive styles may feel snug
Alo Yoga	Slightly snug—consider sizing up3 for looser fit
Athleta	Generous stretch—true to size or size down
Old Navy/Gap	Often more casual—size down for structure
Amazon/Generic Brands	Varies widely—check reviews and photos

Always refer to each brand’s size chart and customer reviews to guide your choice.

How should yoga pants feel during movement?

Your yoga pants should move with you—not against you.

During a yoga flow, the right pair should stay in place, allow deep stretching, and avoid distractions like tugging, slipping, or pinching.

Movement Test Checklist:

✔ Bend forward—does the waistband stay up?
✔ Squat—do they stay opaque and feel secure?
✔ Twist—any pulling or gaping?
✔ Jump or stretch—do you have full mobility?

If you’re constantly adjusting, it’s a sign you may need a different size or style.

Final fit tips: should you trust size charts?

Size charts are a helpful starting point—but not the whole story.

Use the brand’s size guide, measure your waist and hips, and read fit-related reviews. But also trust how you feel in the pants.

Tips:

• Try them on and move around before removing tags
• Don’t size for vanity—go for comfort and function
• Be open to owning two sizes: one for workouts, one for lounging
• Trust your body—if it feels good, it’s the right size

Conclusion

When it comes to yoga pants, your best size depends on your comfort, movement needs, and the fabric’s behavior. Most people stick with their true size, but if your pants feel tight or sheer—size up. If they slip or bunch—size down. The right fit should feel like a second skin: flexible, supportive, and distraction-free.

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