If you’re looking for the best time to do yoga, sometimes the best answer is the one that fits your lifestyle and preferences. We’ll explore how to find a yoga routine that feels best within your body so you look forward to returning to your practice.
Why Timing Matters
Timing your yoga practice may not seem to make much of a difference in your overall practice, but there are many factors that can influence your decision. Here are some factors to consider:
- Your yoga goals
- Your schedule
- The type of yoga you’re practicing
- Accessibility of classes
- Your preferred type of class format (online, prerecorded, in person)
Why do these matter? I welcome you to read about these two scenarios:
Imagine someone who wants to gain flexibility, loves in-person hot yoga classes, and works night shift. Their local studio only offers classes at 7pm or 9am.
Now, I welcome you to imagine someone who works from home, wants pre recorded classes, and wants to relieve stress before bed.
These two people are probably practicing yoga at completely different times. The person in the first scenario only really has one option (9am hot yoga classes). Is that ideal based on the type of yoga and if they go to bed soon after? Maybe not, but it’s the best time for them, and that’s what matters.
I wanted to highlight this first because no matter what time of day you plan on doing yoga, consistency will make a much bigger impact on your yoga journey than practicing at the exact right time.
When is The Best Time To Do Yoga?
I welcome you to explore this list as a basic foundation. If you like calming yoga in the morning even though traditionally energetic classes are recommended, then you’re more than welcome to do what feels right for you.
If you work night shift (like the scenario mentioned above) then you can adjust this to your cycle of day. So, if you wake up at 11pm, then you might choose to start with morning yoga recommendations.
Morning Yoga
Typically, energetic yoga is a good way to start your day so you don’t end up falling back asleep from slower classes. Here are the best yoga styles that increase your energy in the morning:
- Vinyasa
- Ashtanga
- Power Yoga
If you’d like to start your day feeling calm and supported, I invite you to explore my free 8 Minute Somatic Morning Routine for Anxiety Class that you can do in bed. This is supportive if you prefer slower mornings and wish to focus on nervous system regulation.
Afternoon Yoga
A yoga style that invites gentle movement without too many vigorous poses is a good option. This can gently bring energy or rebalance after a busy morning. You might explore:
- Hatha Yoga
- Iyengar Yoga
I welcome you to explore this 13 Minute Yoga Class for Upper Body Tension for a midday release. If you sit at a computer most of the morning, this is a supportive way to release stored tension in your neck, shoulders, and upper back.
Evening Yoga
If you notice that as soon as you try to sleep, your thoughts race, your anxiety increases, and your heart races, a soothing yoga practice may be a supportive option. You might explore:
- Yin Yoga
- Restorative Yoga
- Slower form of Hatha yoga
If you wish to feel well rested before bed, I welcome you to explore these 9 Yoga Poses for Insomnia After Sexual Trauma for a gentle yoga practice before bed and additional tips for restful sleep.
I’d like to mention that traditionally yin is best practiced in the morning because your muscles are cold. Yin is about stretching your connective tissues (not muscles). This is still a wonderful practice at any time of day, but it’s worth mentioning.
Best Time To Practice Trauma-Informed Yoga
If you’re exploring yoga as a trauma survivor, or someone who craves more choice and empowerment in your practice, then trauma-informed yoga is an option you might wish to explore. This is a style of teaching and not a type of yoga (like hatha or vinyasa). To learn more about this way of teaching and if it’s a supportive fit for you, I welcome you to explore my Trauma-Informed Yoga Guide.
I welcome you to practice trauma-informed yoga in the morning if you:
- Experience anxiety upon rising
- Want to start your morning with self-care to set the tone for the rest of your day.
I welcome you to practice yoga at night if you:
- Wish to process emotions from the day
- Relieve stress before bed (especially if you experience insomnia)
I also welcome you to practice when (and where) you feel the most comfortable, safe, and supported during your practice. The fewer distractions you have, the more time you’ll spend on you, your body, and your practice.
There are almost endless factors that decide the best time for your practice. It’s ultimately the time that works best for you and empowers you to keep a consistent practice. I also invite to experiment – your experience is your greatest teacher.
Support Your Body and Mind Any Time of Day
If you’d like to explore classes that can support you any time of time and are focused on nervous system regulation, tension release, and supporting your mind and body after sexual trauma, I invite you to explore my free trauma-informed yoga library, the Cozy Corner. Classes include somatic flows, restful classes, and embodiment practices. If this sounds like a supportive resource, I welcome you to learn more below.
