Yoga in the morning or evening – which practice is best for you?

You are just starting your adventure with yoga and wondering what time of day the exercises will be the most effective? Or maybe you have been practising for a long time, but you do not pay too much attention to sticking to one time? No matter what stage of yogic initiation you are in, this article can help you understand which practice – morning or evening yoga – will be best for you. Ready? Let’s get started!

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When to practice – yoga in the morning or evening?

Yoga practice has no preconditions. You don’t have to be flexible, strong, thin, follow a vegan diet, or follow any other stereotype that has stuck to “yoga people” for years.

Yoga in Morning

All you have to do is be yourself and let the practice do the rest.

Yoga practice is not about achieving the ability to perform impressive positions.

It is not about sitting in meditation for hours. The idea is to find out who you became under the influence of bad habits that grew with time, mind chatter and aching body. It is about becoming your authentic self.

Trying to find yourself will lead you to determine when to exercise.

Yoga in the morning or evening can be just as good.

It all depends on our personal preferences and conditions.

That is why it is so important that you empathize with your own body and mind, which will best lead you to the question about what time you should practice yoga so that the exercises are best for you.

To make the best choice, it’s worth knowing the reasons why each of the seasons is worth attention.


Morning yoga – reasons why you should practice yoga in the morning

Traditional yogic texts say that the hours between 4:00 and 6:00 in the morning are the most favourable for meditation and yoga practice because the mind is then at maximum calm.

Also, the world at this time has not yet managed to wake up and disturb the natural silence.

Morning yoga will allow you to extend this bliss and peace of the moment, and draw the most precious from them.

Practice at sunrise reminds about the natural state of man’s symbiosis with nature.

You become aware of the natural rhythms of nature that you are part of.

You stop being so absorbed in the world of technology.

You calm down and interact with yourself to better prepare for the upcoming, full of duties day. Morning practice is the moment when you can listen to yourself and treat yourself with respect – adjust your movement to the current state.

This is important, especially because of the stiffness of the body immediately after waking up.

During sleep and lying position with the spine supported – which most of us take – when the muscles around can relax (they don’t have to be strained to support it), the intervertebral discs get hydrated.

More water in these areas results in a thicker, swollen disc, which makes the spine longer (which is why we say that we “grow” in a dream).

And because the distance between the vertebrae increases and the disc becomes thicker and “stiffer”, in the morning you feel that your body is less flexible. Morning yoga is the perfect time to help him stretch out gently.

However, these are not the only advantages of the morning practice. Here are the other reasons why yoga in the morning should get into your habit (if you decide that you want it, take our 30-day challenge)

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Advantages of morning yoga practice


  • morning yoga = quick start = longer day, which means you will have more time to celebrate moments and discover your true self;
  • during morning exercises, you will be able to focus on your activities more easily, because no one will disturb you – the other household members are still sleeping at this time (this is especially important if you have children);
  • exercising in the morning, it will be easier for you to meet the condition of not eating before 2-3 hours before practice (maintaining a proper break-in eating is important because by exercising, you bend the body in different directions, twist, bend, stretch, which makes digestion not very pleasant);
  • morning practice is the healthiest and free energy that will replace you a cup of coffee – by exercising in the morning, you strengthen the blood and lymph circulation in the physical body and the circulation of work in the energy body);
  • after morning exercises you will be much easier to focus on work during the day (your brain is best oxygenated and works at a higher speed when you move);
  • morning exercises will make your body toned (i.e. your primary muscle tone will be optimal), so you will start the day prepared for upcoming challenges and loads and stress;
  • morning stretching prevents injury and pain during the day (this is especially important if you have a sedentary job and suffer from a small amount of exercise).

Evening Yoga

Morning yoga exercises: 5 asanas for a good start

If, after reviewing the list of reasons above, you think that morning yoga exercises are for you and you want to experience morning practice even better, do the following 5 asanas – be sure in the following order:

  • Trikonasana
  • Uttanasana
  • She does not sleep Śirsasana
  • Śalabhasana
  • Ardha matsyendrasana


Evening yoga – reasons why you should practice yoga in the evening

In the evening, your body is much more flexible than in the morning, so you can feel that evening yoga is the best choice for you.

Flexibility is due to greater hydration of muscles and nerves than in the morning. Moving during the day makes your muscle tissue have a better blood supply, which means a better stretch.

Evening yoga also has other benefits that you should consider when considering what time you should exercise. Here they are!


Advantages of evening yoga practice


  • after evening exercises it will be easier for you to fall asleep, provided that you choose the appropriate sequence of asanas (below you will find a list of 5 bedtime asanas);
  • your body warms up during the day and becomes more flexible, which makes asanas less trouble for you;
  • exercising in the evening, “digesting” all the events and stress of the day, getting rid of muscle tension;
  • in the evening, the nerves in your body are more “mobile”, flexible (better blood circulation), so your range of movement is larger and more comfortable;
  • evening practise can help you break bad habits such as evening snacking or unproductive TV viewing;
  • if the evening is the only time you can do something for yourself, it is worth using it for yoga practice, thanks to which you will train your body and mind, as well as rest.


Evening yoga exercises: 5 asanas to end the day

If, after reviewing the list of reasons mentioned above, you think that this is not morning, but evening yoga exercises are for you and you want to experience the evening practice even better, do the following 5 asanas in the following order:

  1. Supta Baddha Konasana
  2. Paścimottanasana
  3. Supta Jathara Parivartanasana
  4. Viparita Karani against the wall
  5. Śavasana


Yoga: better in the morning or evening?

Let us answer the title question that bothers anyone interested in yoga. Better morning or evening?

Many arguments cited to indicate that practising in the morning has far more benefits.

You start the day full of strength and with a better attitude, focus on discovering yourself and appreciating what surrounds you, prepare your body for all-day challenges (mental and physical), you tune in positively, you are full of energy.

However, we can not always afford to get up at dawn and morning practice.

Then much better than giving up exercise is to exercise them in the evening.

According to the timeless principle:

“Start where you are. Use what you have. Do what you can. “

Over time, you may be able to save some time for exercise in the morning.

Regardless of whether you practice in the morning or evening, the most important thing is that you do it regularly and in small steps, discover yourself better, get to know your body and mind.

And if the opportunity arises, be sure to try the morning exercises that are energizing and allow you to experience the wonderful state of natural connection with nature.

When you practice yoga once a week – you change your mind. When twice a week – you change your body. And by practising every day you change your life.

Morning yoga for beginners and more – take the challenge! Do you want to experience the unique power of practising in the morning?

Immediately after waking up, step on the mat and see how much good morning yoga will bring you. For beginners and advanced users, this can be an introduction to a good habit. Remember, however, that to see the effects, you need to practice for a long time.


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