Yoga has become an essential part of many Australians’ daily routines, whether for stress relief, flexibility, or general well-being. But when is the best time to practice? Should you start your day with energising morning yoga, or is an evening practice better for relaxation and sleep?
The truth is, both have their benefits. It all depends on your schedule, lifestyle, and wellness goals. Let’s break it down and help you decide which is right for you—or if you should be doing both!
The Benefits of Morning Yoga
If you struggle with feeling sluggish in the morning or rely on coffee to wake up, yoga might be a better alternative. A short morning yoga routine can help you start your day feeling refreshed, focused, and energised.
1 Boosts Energy & Mental Clarity
- A study by the University of Sydney found that morning exercise enhances cognitive function and improves focus throughout the day.
- Morning yoga gets your blood flowing, oxygenates the brain, and activates the nervous system, helping you feel awake and alert.
2 Enhances Metabolism & Digestion
- A session of dynamic yoga in the morning stimulates digestion and metabolism, which is great if you’re looking to manage weight.
- Poses like Seated Spinal Twist or Sun Salutations can help with gut health and detoxification.
3 Improves Flexibility Over Time
- Many people wake up feeling stiff. A morning yoga routine can loosen tight muscles and joints, making movement throughout the day more comfortable.
- Regular practice improves long-term flexibility, reducing the risk of injury.
4 Sets a Positive Tone for the Day
- Yoga is not just physical; it’s mental too. Starting your day with mindfulness and breathwork can put you in a calm, focused, and positive mindset.
- Studies show that morning yoga reduces stress levels and lowers cortisol, helping you handle work or personal challenges better.
5 Best for Busy Professionals
- If your schedule is hectic, morning yoga helps create consistency before the day gets chaotic.
- Doing yoga before work ensures that you’ve prioritised your health before emails, meetings, and responsibilities take over.
The Benefits of Evening Yoga
On the other hand, evening yoga is perfect for winding down after a long, stressful day. If you struggle with stress, sleep issues, or muscle tension, an evening routine might be the better choice for you.
1 Relieves Stress & Tension
- After a busy workday, gentle yoga movements and breathing exercises help release tension in the body.
- Evening yoga is great for mental relaxation, calming an overactive mind before bed.
2 Promotes Better Sleep
- Studies from the Sleep Health Foundation show that around 40% of Australians experience sleep problems.
- The best yoga for night practice focuses on relaxing poses and deep breathing, which activate the parasympathetic nervous system, preparing the body for sleep.
3 Aids Muscle Recovery
- If you do strength training, run, or spend long hours sitting at a desk, evening yoga helps release built-up tension in muscles and joints.
- Gentle stretching improves circulation, helping with faster muscle recovery.
4 Enhances Flexibility
- The body is naturally warmer and more flexible in the evening, so deeper stretches feel more comfortable.
- If improving flexibility is a goal, an evening yoga routine is highly effective.
5 Great for Unwinding
- Many people carry work stress into the evening, leading to poor sleep and mental exhaustion.
- A relaxing yoga session helps separate work from rest, allowing you to unwind fully.
Comparing Morning vs. Evening Yoga: Which One is Better?
There’s no one-size-fits-all answer, but here’s how morning and evening yoga compare based on common wellness goals:
| Factor | Morning Yoga | Evening Yoga |
| Energy Levels | Boosts energy and mental alertness | Relaxes and prepares the body for sleep |
| Metabolism & Digestion | Activates metabolism and aids digestion | Supports muscle recovery and reduces bloating |
| Flexibility | Improves long-term flexibility over time | Deeper stretching due to warmer muscles |
| Stress Management | Lowers cortisol and sets a positive tone | Releases daily stress and tension |
| Best For | Professionals, students, people with morning motivation | Anyone needing to de-stress, improve sleep, or relax after work |
Best Morning Yoga Poses for an Energising Start
If you’re looking to wake up and feel refreshed, try these poses:
- Sun Salutations (Surya Namaskar) – Full-body wake-up flow.
- Downward Dog (Adho Mukha Svanasana) – Boosts circulation and stretches the spine.
- Warrior I & II (Virabhadrasana I & II) – Builds strength and focus.
- Seated Spinal Twist (Ardha Matsyendrasana) – Improves digestion.
- Breath of Fire (Kapalabhati Pranayama) – Energises and detoxifies the body.
Best Evening Yoga Poses for Relaxation & Better Sleep
If your goal is to relax and improve sleep, these poses are ideal:
- Child’s Pose (Balasana) – Releases tension and calms the mind.
- Seated Forward Bend (Paschimottanasana) – Promotes deep relaxation.
- Legs-Up-The-Wall (Viparita Karani) – Reduces stress and improves circulation.
- Reclining Twist (Supta Matsyendrasana) – Relieves lower back tension.
- Alternate Nostril Breathing (Nadi Shodhana) – Soothes the nervous system and prepares for sleep.
Can You Do Both? Blending Morning & Evening Yoga
Yes! You don’t have to choose just one. Many people do energising yoga in the morning and restorative yoga at night for a balanced practice.
Example Routine:
- Morning (10-15 minutes) – Sun Salutations + breathwork.
- Evening (15-20 minutes) – Gentle stretches + meditation before bed.
Conclusion: Which One Should You Choose?
If you want to feel energised, focused, and ready for the day, morning yoga benefits might be best for you.
If you need to unwind, de-stress, and sleep better, then the best yoga for night practice is a great choice.
Ultimately, the best yoga routine is the one that fits your lifestyle and makes you feel good. So why not try both and see what works best for you? With so many online yoga classes in Australia, it’s easier than ever to find a routine that suits your schedule and wellness goals. 😊 🧘♂️
