Morning vs. Evening Yoga: What’s the Difference?
Benefits, Best Poses & Recommended Classes for Each Time of Day
“Is it better to do yoga in the morning or at night?”
This is a question we hear often at Nami Yoga Studio in Kyoto and Tokyo.
The truth is, both morning and evening yoga have unique benefits—and choosing the right time depends on your goals, energy, and schedule. In this post, we explore the differences between morning and evening yoga, the best poses for each, and which classes we recommend depending on the time of day.
🌞 Morning Yoga: Energizing, Awakening, and Centering
Morning is a time when the mind is fresh and the body is waking up. Practicing yoga first thing in the day helps boost your energy, set a clear intention, and increase your focus and productivity.
Benefits of Morning Yoga:
Improves circulation and jumpstarts metabolism
Encourages a positive, focused mindset
Balances the nervous system
Helps release early stiffness or grogginess
Best Morning Poses:
Sun Salutations (Surya Namaskar): Dynamic, full-body movement to wake up and warm up
Cat-Cow (Marjaryasana-Bitilasana): Gently mobilizes the spine
Downward-Facing Dog (Adho Mukha Svanasana): Builds strength, stretches the body, increases alertness
Recommended Morning Classes:
Vinyasa: For those who want to move and energize
Hatha Flow: For a slower, breath-led way to start the day
Flow & Meditate: For quiet morning clarity with mindful movement
🌙 Evening Yoga: Unwinding, Grounding, and Letting Go
Evening yoga helps you release tension, calm the mind, and transition into rest. It’s the perfect way to let go of the day and prepare for deep, quality sleep.
Benefits of Evening Yoga:
Calms the nervous system and supports better sleep
Eases physical and mental tension
Restores energy without overstimulating
Helps process thoughts and emotions after a long day
Best Evening Poses:
Bound Angle (Baddha Konasana): Opens hips and relieves tension from sitting
Reclined Bound Angle (Supta Baddha Konasana) with a bolster: Deep relaxation
Legs Up the Wall (Viparita Karani): Reduces fatigue and swelling in the legs
Recommended Evening Classes:
Slow Flow: For gentle movement with deep breath awareness
Flow & Meditate: For a calming combination of movement and stillness
Private or Semi-Private Sessions: For a personalized wind-down practice
🧘♀️ So… Which Is Better?
The answer is simple: the best time to practice yoga is the time that works best for you.
If you’re a morning person, yoga can help you step into your day with clarity and energy. If you prefer evenings, yoga can help you let go, slow down, and sleep better.
Many of our students enjoy different styles at different times of day:
A short morning Vinyasa to energize
A slow evening class to unwind
Weekend nights for meditative, candlelit sessions
🌸 Find Your Rhythm at Nami Yoga Studio
At Nami Yoga Studio Kyoto & Tokyo, we offer classes at different times of day to match your lifestyle. Whether you’re an early riser or a night owl, there’s a practice for you—one that honors your rhythm and supports your well-being.
☀️ “Morning yoga is a gift to your day.”
🌙 “Evening yoga is a gift to yourself.”
We invite you to explore both and discover what feels right for your body, mind, and life.