When Yoga Can Be Done: Best Times to Do Yoga



If you want to start practicing yoga or have been doing yoga for a while, knowing what time of day is more suitable for yoga will also increase its positive effect. However, finding the right time frame depends on many things. The clearest and right way that I can offer you in this regard; Do yoga whenever you can at your busy pace!

Many yoga experts and yoga schools say that the best time to do yoga is when the sun is rising. However, your work and social life programs may not allow this if you have to work late at night. If you are a person working late at night or stay awake till late hours, and early morning yoga is not suitable for you. Yoga will benefit you when practiced mentally, physically, and spiritually at all hours of the day. In this regard, your task is to determine the best yoga time for you according to your own lifestyle and pace. There are no concepts of right or wrong time for yoga and do not believe those who make such restrictions. The time period in which each individual feels energetic, calm, balanced, motivated, and alert is different. For this reason, ask yourself which time is the most suitable for you and determine your yoga time according to the answer you will get from here.



Here I have made a list of the pros and cons of yoga done in the morning or in the evening. This list will help you determine your best yoga time.

Can Yoga Be Done in the Morning


The Benefits of Doing Yoga in the Morning


  • You start your day more active and energetic!

Do you feel pain and stiffness in the muscles every morning when the alarm sounds? Not everyone can find a miraculous solution to aging, a result of nature, but you can minimize fatigue, pain, and aches with yoga. For this, exercising in the morning, especially yoga, will decrease your joint stiffness and increase your muscle strength and flexibility. Start the day in a more energetic and motivated way by doing yoga in the morning, relax your hip muscles, stretch your spine and shoulders, and have a more vigorous day.



  • Speed ​​up your metabolism!

Regular yoga is known to speed up metabolism and balance blood sugar levels. Yoga, which stimulates the metabolism, strengthens the digestive system, balances blood sugar, is more effective than heavy and severe exercises in this regard.

  • Gain energy and support the functions of your digestive system!

It is best to practice traditional yoga movements on an empty stomach. Yoga, especially in the early morning, is very useful. Because most of the nutrients in your stomach are digested during sleep. Otherwise, when you practice yoga on your full stomach, your body will spend some of its energy to digest these nutrients. For this reason, it is best to do yoga 1 hour before breakfast.

  • It allows you to be cheerful and vigorous all day long!

Smile! Yoga in the morning increases your mood and mental acuity. Those who practice yoga in the morning and go to work are less likely to experience anxiety and stress all day long. Because yoga alters the body’s stress response systems, reduces heart rate variability, and calms the mind and body.



  • Complete your to-do list easily!

Finish the day safely and happily! Starting the day by doing yoga is doing something good for yourself. As the hours of the day progress, people get distracted and their nerves deteriorate. However, when you start the day with yoga exercise, an unexpected business meeting, business lunch, and emergencies will become more bearable for you.

  • Contact yourself!

Practicing yoga in the morning allows you to stay alone with yourself before starting the stressful, intense, and tiring chaos of the day. In this way, you will think less about the issues that will upset, squeeze, and stress you later in the day. You will be more than happy with yourself all day long. Because the yoga you do in the morning allows you to reconcile with yourself and the outside world. Thanks to yoga, you learn to focus on yourself and your breath, train your mind, and manage your emotions and thoughts yourself.

The Dangers of Doing Yoga in the Morning


  • Your body is hard!

As your muscles are cold and your joints are stiff in the morning, stretching can be difficult for you. Mild movements can make you feel pain in your muscles, joints, and ligaments. In the evening, your muscles are usually warm, but in the morning you may need a longer warm-up. Relax before tiring your body and don’t let your muscles get tired.

  • If you love the nightlife, morning yoga is not for you!

If you are standing until late at night, if you have trouble waking up in the morning, yoga can be difficult for you early in the day. If you want to use your energy, motivation, and awareness to the full, you have to get enough sleep. If you want to get the efficiency you want from yoga, you should be rested enough.



Here are 3 simple suggestions to find the power of doing yoga in the morning:

  1. Plan your day correctly. The appointment you give yourself is more important than anything else to stay alone. Ignore other distractions and make it a habit to devote time to yourself.
  2. Always warm your body before yoga or other exercises. In this way, you prepare both your mind and body for yoga. Bending, twisting, stretching movements will help warm up all the muscles of your body.
  3. Do your exercises with your pajamas or sleep with your yoga clothes and wake up with them. In this way, you do not feel compelled to change your clothes, your motivation does not decrease.

Can Yoga Be Done in the Evening


The Benefits of Doing Yoga in the Evening


If yoga is difficult for you in the morning, there are good reasons to practice yoga in the evening.

  • In the evening, your muscles are warm and ready for yoga!

You are on the move all day, so your muscles are warm enough. In this regard, yoga performed in the evening will be relieved by the pain and tension you feel in your muscles during the day.



  • Higher energy means better performance!

Most people’s endurance threshold is higher in the evening than in the morning. Having high energy before embedding into your bed, increasing your physical efficiency can motivate you more towards life. In this way, your physical performance also increases.

  • Get digested all the nutrients for the next day!

Many of us eat dinner a little too much. Yoga in the evening will help you digest all the nutrients you eat during the day. You should have stopped eating and drinking only 2-3 hours before yoga. Or, you can try doing yoga 1 hour before your dinner. This is especially helpful for your digestive system to perform its functions. A good yoga session significantly reduces problems such as bloating, flatulence, constipation, diarrhea, and stomach cramps.



  • Relax and get better sleep!

Yoga triggers your parasympathetic nervous system, which helps relax your mind, and reduces your risk of experiencing chaotic symptoms the next day. It is a scientific fact that those who practice yoga regularly decrease their stress levels significantly. It is also known that yoga is more effective than medications in the treatment of insomnia and other sleep disorders.

  • End the day happily!

You can completely remove toxins that affect your mental and physical properties during the day with a yoga session in the evening. Finish your day peacefully thanks to yoga. In this way, you will feel relaxed, refreshed, and rejuvenated.

The Dangers of Doing Yoga in the Evening


  • Your sleep can be divided!

Yoga after a tiring day can help your eyes to open a little. However, there is a possibility of missing your sleep. If you prefer overly intense, difficult movements while doing yoga in the evening, you can tire more than relax your body. In this regard, try to stretch more, stretch out to relax your body. Spend more time on yoga exercises like lying on your back, stretching the spine, or staying in a happy baby position.

  • You can dive into hyperactive thoughts!

Tired of working all day long, you can experience distractions at the end of the day with your evening yoga. Your thoughts in morning meetings, at lunchtime conversations, do not come to your mind while doing evening yoga and you may not be able to focus on your breathing. When these distracting thoughts come to your mind, think that they are not too annoying and redirect your awareness to your breath and body.



Here are 3 simple suggestions for finding the power of doing yoga in the evening:

  1. Take your yoga mat early and sit comfortably. Extend your back, stretch and take a “child position”. Put your attention completely in your breath. Imagine this is the best time to get rid of the stress and chaos of the day.
  2. In order to be alone with yourself, give yourself an evening appointment and focus on never missing it.
  3. To prepare for sleep, keep the “savasana position” (lying on your back and opening arms and legs slightly) longer.

When and How Often Yoga Should Be Done to Get the Highest Efficiency


There are millions of posts under #yogaeveryday hashtag on Instagram! Millions of people share regular yoga practices with these labels, from advanced yoga poses taken in exotic locations, photos taken in children’s poses in yoga studios. You may be practicing yoga every day, or as you feel motivated. But how often should yoga be done to get the most out of yoga practices? In fact, there is no single answer to this question for everyone. It all depends on what you expect from your practice: a stronger mind, a more flexible body, or a completely different way of understanding life. Merge New York Yoga Studio founder Kajuan Douglas points out that daily yoga practices will be very good for your soul and will help you deal with anxiety and depression: “You will start to change your perspective on life, as well as being stronger and more flexible. Whether spiritual, mental, or emotional; daily yoga can help bring a new perspective to your life for personal care. ”

For a calmer mind, practicing yoga as often as you need will be effective. But don’t think of it as attending a yoga class every day and practicing for a long time. Even a simple 3-minute breathing exercise can be enough for a calmer mind. Claire Grieve, a Los Angeles yoga teacher, believes that everyone can benefit from daily restorative yoga practice. Because it helps reduce stress, anxiety, sleep better, and balance your emotions. Grieve suggests you try poses like child pose, pigeon pose, goddess pose. Douglas says that in your daily yoga practice, you can practice all the positions you think are good for you. If 10-20 breaths in the child position will ease your mind, you should do this, if getting up and running a few breaths helps you to get rid of your anxiety, that means it is the right position for you.



When it comes to balance, daily practice is just one of the factors that influence your goal. How you sleep and what you do on that day is as important as a regular practice to keep your balance in positions. “The mountain pose will help you feel the floor and your legs feel better,” adds Douglas. “After doing this, the best pose to test and improve your balance is the eagle pose. It trains your body’s thin and complex muscles, and the arms and legs are tied to challenge your mind. ”If you want to have a more flexible body, Douglas says 3-5 lessons of yoga a week will be enough. For this, it can be very useful to add leg stretching leg, bending forward, and lunge positions to your practices. These poses are recommended for many people who start yoga and complain of leg and hip pain. Because poses that will increase your flexibility are also very effective for reducing muscle aches in your body.

If you are practicing yoga to strengthen your muscles, it is not important what kind of yoga classes you attend and which poses you study, but how often you go to the mat. For this, it will be appropriate to attend yoga classes such as power-intensive vinyasa 3 times a week because your muscles also need to rest between these intense exercises. If you are going to do a strengthening yoga practice, Grieves offers you the whole body-working poses for at least 2-3 minutes and suggests a flow: Warrior 2, Warrior 3, Boat Stance, Plank, and Chair Stance.

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Savaş Ateş

I like meditation and yoga. I read a lot of books about them. I applied them in my daily life. I want to write about my experiences.

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