Shineoria

One of the most common questions I get as a yoga expert is:
“Is it better to do yoga in the morning or at night?”

The truth? There’s no one-size-fits-all answer—because both times offer unique benefits for your body and mind. What truly matters is when yoga best serves you in your day-to-day life.

Whether you’re seeking energy in the morning or stress relief in the evening, yoga can support your goals. Let’s explore both options in detail to help you find your ideal time.

Benefits of Morning Yoga

Practicing yoga in the morning helps you set the tone for your entire day. It awakens your muscles, clears your mind, and fills you with calm energy.

 Top Benefits of Morning Yoga:

• Boosts metabolism & circulation

• Increases energy and focus

• Reduces morning stiffness and tension

• Builds positive momentum for your day

• Supports consistency (fewer distractions early in the day)

 Ideal Morning Yoga Poses:

• Sun Salutations (Surya Namaskar)

• Cat-Cow (Marjaryasana-Bitilasana)

• Downward Dog (Adho Mukha Svanasana)

• Warrior Poses

• Seated Meditation or Breathwork (Pranayama)

Best for You If:

You want to feel energized, motivated, and grounded throughout the day. Morning yoga is great for early risers, those with busy schedules, and anyone who enjoys routine.

Benefits of Evening Yoga

Evening yoga is perfect for winding down, releasing stress, and preparing the body and mind for restful sleep. It helps you let go of the tension you’ve built up physically and emotionally.

 Top Benefits of Night Yoga:

• Relieves physical and mental tension

• Improves sleep quality

• Helps transition from work mode to rest

• Promotes digestion and relaxation

• Increases body awareness before bedtime

 Ideal Evening Yoga Poses:

• Child’s Pose (Balasana)

• Legs Up the Wall (Viparita Karani)

• Reclining Twist

• Forward Fold (Uttanasana)

• Savasana with deep breathing

Best for You If:

You often feel tense at night, have trouble sleeping, or need help unwinding. Evening yoga works beautifully as part of your bedtime ritual.

 Can You Do Yoga Both Morning and Night?

Absolutely! Many yogis split their practice into two shorter sessions:

• Morning: 10–20 minutes of energizing flow

• Night: 10–15 minutes of deep stretching or restorative poses

This approach helps balance yang (active) and yin (restorative) energies and can be a powerful way to stay connected to your body throughout the day.

 Which Time Is Best for You?

Here’s a quick comparison:

Ultimately, the best time to do yoga is the time you’ll stick to. Your consistency is more powerful than the clock.

The Verdict: Which Should You Choose?

Goal	Ideal Time	Style	Duration
Weight Loss	Morning	Power/Vinyasa	20-45 mins
Stress Relief	Night	Yin/Restorative	15-30 mins
Flexibility	Either	Hatha/Slow Flow	25+ mins
Better Sleep	Night (90 mins before bed)	Gentle + Savasana	10-20 mins

Pro Tip: “If you can’t decide, try ‘bookend yoga’—5 mins upon waking + 10 mins before bed.”

 Surprising Findings from Research

1. Early morning yoga (5-7 AM) correlates with lower BMI (Yoga Journal study)
2. Night yoga practitioners fall asleep 37% faster (Sleep Medicine Journal)
3. Shift workers benefit most from post-shift yoga (regardless of time)

Listen to Your Body

Your chronotype (natural energy peaks) matters most:

• Larks thrive with sunrise yoga
• Night owls benefit from moonlit flows

Try this: Track energy levels for a week. Notice when you feel most:
• Stiff (ideal for morning yoga)
• Wired (needs night yoga to unwind)

For Men: Morning Yoga May Be More Beneficial

 Higher Testosterone Levels in the Morning

Men naturally have higher testosterone levels in the early morning, which can lead to:

• More energy

• Greater muscle activation

• Increased motivation for movement

 Morning Yoga Advantages for Men:

• Great time for strength-focused poses (e.g., Plank, Warrior series)

• Helps men loosen up tight hips, hamstrings, and shoulders

• Combines well with a morning workout routine

Tip: Many men have tighter lower backs and hip flexors. A morning yoga practice that targets these areas can drastically improve posture, mobility, and athletic performance.

For Women: Evening Yoga May Feel More Restorative

 Hormonal Fluctuations Across the Day and Month

Women experience natural hormonal shifts during the day and throughout the menstrual cycle. In the evenings, estrogen levels often help promote relaxation and mood regulation.

 Evening Yoga Benefits for Women:

• Helps release stress from multitasking and emotional labor

• Supports sleep, especially around PMS or during the luteal phase

• Promotes recovery if strength training or cardio is done earlier in the day

Tip: Women may benefit more from restorative yoga or Yin yoga at night, especially during menstruation, ovulation, or high-stress periods.

But Remember: Everyone Is Unique

Here are a few non-gendered questions that matter more than gender:

• When do you feel the most energized—morning or evening?

• Are you trying to wake up or wind down?

• Are you experiencing muscle soreness, anxiety, or poor sleep?

Whether you’re male, female, or non-binary, the best time for yoga is the one that fits your body’s rhythm, not a stereotype.

 Sample Gender-Sensitive Routines

 For Men in the Morning:

• Sun Salutations

• Plank holds

• Warrior II & Triangle Pose

• Bridge Pose

• 2 mins of Breathwork

 For Women at Night:

• Child’s Pose

• Legs Up the Wall

• Reclining Bound Angle Pose

• Seated Forward Fold

• Savasana with deep breathing or guided meditation

 Final Thoughts

Whether you start your day with a sunrise stretch or end it with a moonlit flow, yoga offers healing, balance, and awareness that can fit any schedule.

Morning yoga energizes your day.
Evening yoga restores your soul.

So—listen to your body. Experiment with both. And choose the time that helps you feel the most aligned, present, and alive.