If You Get A Room Full Of Experts Together And Ask Them The Best Time Of Day To Do Yoga Youre Going To Get A Lot Of Interesting Answers
Some will take into account the individuals biological rhythms and daily schedule.
Others will insist on optimum times of day that they believe are universal to everyone.
The verdict certainly isnt in yetand may never be. However, a large percentage of the experts in the room will recommend either sunrise or about two hours before any daily responsibilities arise. Sunrise is a serene time for many people, and its when the circadian rhythms start kicking in in preparation for a new day of activity. The time that the sun rises changes throughout each year, however. If you work at 8 a.m., sunrise may happen at 7 a.m. during some parts of the year, and youll be more focused on showering, brushing teeth and grabbing some breakfast. If thats an issue, then many experts say to do it as early as possible.
Ashtanga Yoga teacher Gina Hodge is one advocate of a morning practice.
Traditional wisdom suggests that the best time for meditation and to practice Yoga is during the Amrit Vela-time of ambrosia, just before dawn, says Hodge. This time of day has a certain power and serenity and it is said your senses awaken and rise with the rising sun. It is also a time with the least distractions from routines and no rush to get things done. Also our morning rituals and habits tend to be more regular than any other time of day.
Wilson is also a realist who knows that people have differing schedules. Whenever you practice, she recommends keeping a consistent daily routine. She says,
What Is The Ideal Time For Yoga Practice In The Morning
Different people have different opinions on the best time to practice yoga in the morning. Some believe that practicing early morning before the sun rises is beneficial because it allows you to take advantage of your body’s natural energy.
For example, in some yoga traditions such as Ashtanga yoga by Pattabhi Jois, it is recommended to practice yoga early in the morning before sunrise. People who practice Ashtanga at home typically follow this routine.
Others argue that late mornings are better because they provide a sense of calmness and clarity before starting their day. The truth is, there isn’t one perfect time for everyone – so experiment with both times and figure out what works best for you!
How To Change Your Routine
Make small, simple changes to your nighttime habits. Design your yoga practice around a few attainable goals based on the amount of time you have available and the main improvements you aim to make.
If you live with others, let them know what to expect of your nighttime routine. Be easy on yourself if you slip from your routine. You can always commit to starting again the following day.
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Early Morning Yoga Routine
Morning workouts are the best because they give us enough energy boost for the whole day and you feel physically accomplished at the early part of your day.
In addition, tuning into self as the first thing in the morning can start our days with a renewed sense of self-awareness.
Yoga practices like Surya Namaskar, Spine stretch, Neck Stretch, and Kapalabhati are best for beginners morning yoga routine.
Early morning routines can pump up our cortisol levels, which is vital in treating depression, stress, and anxiety.
But if you are not a morning person or your mornings are already jam-packed with responsibilities, theres no shame in sticking to evening yoga sessions.
Benefits Of Yoga Afternoon
Practicing yoga in the afternoon before dinner can help you relax after a long day and build an appetite. If you like to practise yoga in between meals, make sure to wait 23 hours after eating before doing so.
Furthermore, later in the day, your muscles may be more warmed up than first thing in the morning, when you may feel stiffer. If your muscles are looser later in the day than when they are stiff, you may be able to focus more on improving your flexibility.
When you do yoga in the afternoon, you typically get the best of both worlds. If you have extra energy at this time, it’s an excellent opportunity to do a tough, energetic practice like a vinyasa flow or some ashtanga yoga.
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How Do I Change My Practice By Time Of Day
Youll gain the most out of your practice if you adapt the style and poses you choose to the time of day. Certain poses stimulate the body & nervous system while others calm it down.
Lets start with backbends, which are great in the morning & daytime. I know in my own practice that active and passive backbends can be better than a cup of coffee in the morning. They open the chest and shoulders after sleep, propelling you into the day.
Inversions are similar. Balancing your body on your hands in a handstand or on your arms in sirsasana require effort! Youll build up a sweat before you know it.
Further, inversions cause blood flow in the body to reverse with extra blood ending up in the head. This can cause us to have an active mind, making it hard to relax.
Sun salutations are also heating poses good for morning or daytime. They wake up all the muscles in the body and provide a cardio workout. Youll get focused & fired up.
Twists and forward bends tend to have the opposite effect, making them ideal for later afternoon or evening. They release tight muscles by bringing extension into the spine and ground us mentally by causing us to focus inwardly.
You can combine different types of poses into a single practice to benefit your body based on the time of day. In the morning, start with seated forward bends or twists to wake up your muscles, then move into active poses. In the evening, try the reverse.
Could Help Improve Breathing
Pranayama, or yogic breathing, is a practice in yoga that focuses on controlling the breath through breathing exercises and techniques.
Most types of yoga incorporate these breathing exercises, and several studies have found that practicing yoga could help improve breathing.
In one study, 287 college students took a 15-week class where they were taught various yoga poses and breathing exercises. At the end of the study, they had a significant increase in vital capacity .
Vital capacity is a measure of the maximum amount of air that can be expelled from the lungs. It is especially important for those with lung disease, heart problems and asthma.
Another study in 2009 found that practicing yogic breathing improved symptoms and lung function in patients with mild-to-moderate asthma (
Traditionally, migraines are treated with medications to relieve and manage symptoms.
However, increasing evidence shows that yoga could be a useful adjunct therapy to help reduce migraine frequency.
A 2007 study divided 72 patients with migraines into either a yoga therapy or self-care group for three months. Practicing yoga led to reductions in headache intensity, frequency and pain compared to the self-care group .
Another study treated 60 patients with migraines using conventional care with or without yoga. Doing yoga resulted in a greater decrease in headache frequency and intensity than conventional care alone .
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Is It Good To Do Yoga Nidra Before Sleep
People often ask, can you do Yoga Nidra in bed, and can you do it before sleep? Yoga Nidra may be done at any time, including while you are attempting to go asleep in the evening.
When you perform it at night, you may use this method to stay in touch with your conscious mind as you relaxthen you may fall asleep. So, if youre going to use Yoga Nidra to sleep better, do so before bed.
In addition, you can practice Yoga Nidra at any time during the day to improve your sleep. On days when youre feeling exhausted, use it as a 30-minute catnap during your lunch break.
What Is The Best Time For Yoga
It is a known fact that you would gain more from your yoga sessions in the morning. Various researches surrounding yoga and its benefits have revealed how regular yoga sessions in the morning can help you rejuvenate and keep you energized. Though yoga can be practiced at any hour of the day, the preferred or right time to do yoga is during morning due to the following benefits:
Enhances metabolism: One of the greatest benefits of practicing yoga asanas in the morning is that it enhances your metabolism. While waking up early in the morning for your regular yoga bouts may be difficult, a 30-minute yoga workout can work wonders as it stimulates your metabolic rate for the entire day. Besides, doing yoga on an empty stomach has a relieving effect on your bowel movement including a few twists and turns in your conventional yoga postures can help improve your digestive system.
Keeps you fit: If you are overweight, a regular session of yoga, especially in the morning, can help. While the various yoga asanas can keep you toned, practicing yoga early in the morning on an empty stomach can relieve you of your weight issues.
Lowers body ache: Wrong sleeping posture resulting in lingering backache or severe neck pain can ruin your day. Try out some yoga asanas to get rid of the pain. Starting your day with meditation or following some particular asanas that involve stretching of the limbs will help you feel better without being dependent on medication.
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The Best Time Of Day To Do Yoga Nidra
Yoga Nidra is typically a form of guided meditation, a technique of Pratyahara , allowing you to scan your body and be in a state of relaxed consciousness as your mind falls in a place between sleep and wakefulness. And, to attain this state, you need to learn to go into a deep state of voluntary sleep and remain fully aware of the environment. But, what is the best time to do yoga Nidra? In other words, what is the best time of day to do yoga Nidra to reap all the benefits?
You can practice yoga Nidra at any time, except right after eating, because you may most likely fall asleep. The best time to practice yoga Nidra is just before sunrise, around sunset, and after your meditation. In addition, give yourself about 2 to 3 hours after a meal before you begin your Yoga Nidra practice.
Read on to find out step by step how to practice Yoga Nidra, its amazing benefits and how it can help you reach your health and fitness goals.
The Benefits Of A 10 Minute Yoga Sequence For Beginners
Are there benefits to doing yoga for only 10 minutes? How can a 10 minute class help you?
1. Beginning Your Practice-When you are first starting out with yoga, a long class can feel intimidating. This is why it can be so helpful to have a quick practice. Even just 10 minutes a day can help you to work your way up to longer practices as you build your endurance, increase your flexibility, and strengthen your muscles.
2. Lowering Blood Pressure- Did you know that even 10 minutes of yoga a day can help you to lower your blood pressure? Yoga helps to release stress and anxiety and the breathing techniques that are taught in a class can help to gain control over blood pressure. Any amount of yoga can be very beneficial for blood pressure. One study showed that even a short daily yoga practice succeeded in lowering blood pressure and has antihypertensive results.
3. Mental Benefits- The deep stretches, mindfulness, meditations, and breathing techniques involved in a yoga practice are great ways to destress the body. Having a few minutes during your day to unwind, center, and refocus can be very helpful in relaxing and releasing tension from the body. This results in the reduction of stress, depression, anxiety, and so much more.
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Your Goal For Your Practice Influences Its Time Of Day
Each practitioner has their unique goals for their yoga practice. Mine is to bring awareness to sleeping body parts and to center my mind.
My self-practice takes place first thing in the morning before I answer a single text or Facebook message. My mind is clear because the stress of the day hasnt begun.
Ive put together a list of common goals expressed by my students with a recommendation for each.
- Exercise/Lose Weight: Choose a time of day in which you feel full of energy and attend a class at that time. Some folks find early in the morning easy for them , while others prefer lunchtime. Regardless, when you want to work up a sweat, practice at a time of day when youre excited to get sweaty!
- Gain Flexibility: Afternoon or evening. Your body will be most flexible after being awake for a few hours. Going deeper into poses will be simpler later in the day. That said, think about lunchtime if you sit at a desk all afternoon, or consider walking to your yoga class instead of driving.
- Relax/rejuvenate: Night, after work & family obligations. A restorative practice provides the most benefits when our body is naturally relaxed. Our Circadian rhythms make the hours after sundown before bed a natural fit. Youll want to select a time after your family duties are done, if you can, to ensure maximum relaxing.
- Deepen Spiritual Connection: Early morning or twilight hours of the evening. Youll learn why in the Yogic Masters section below.
Yoga Positions For Weight Loss:
It is also important to gather knowledge about yoga positions and which positions helps more to lose weight. Here they are
- Virabhadrasana I or Warrior I Pose
- Virabhadrasana II or Warrior II Pose
- Virabhadrasana III or Warrior III Pose
- Sarvangasana or Shoulderstand Pose
- Setu Bandha Sarvangasana or Bridge Pose
- Dhanurasana or Bow Pose
- Surya Namaskara or Sun Salutations
- Ardha Chandrasana or Half Moon Pose
- Halasana or Plow Pose
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What Is The Best Time Of Day To Do Yoga Nidra
Yoga Nidra may be practiced at any time of day, as a general rule. However, one restriction must be adhered to: you must allow yourself enough time to digest your last meal properly. That implies you should not practice for at least two hours after consuming food. Because you run the danger of being overcome by tiredness if you dont.
Even though you can practice at any time, there are several times when being conscious in the Yoga Nidra state is easier. This is due to your biological clock. You have periods of increased alertness and periods of increased sleepiness. You can choose the optimum moment for you by paying attention to your natural routine.
Benefits Of Yoga To Beginners
We have learned about the benefits that a 10 minute yoga class can offer for beginners, but overall, what are the benefits of yoga routines for those who are just starting out?
Strength- Yoga is a great way to build up your muscles, especially when it comes to beginners. If you are brand new to yoga and do not have a lot of experience with the poses, you will quickly notice just how much you are actually using your muscles and strengthening your body. If you are not doing any other types of exercise in addition to yoga, then your practice can help you to begin strengthening your muscles. Not only will this help with future yoga practices, but this can actually enhance other possible workouts as well by keeping your muscles in shape and up to the task.
Sleep- Due to the fact that yoga is great for relaxation and stress relief, it can also help your sleep habits. Yoga can help you to fall asleep faster, stay asleep, and even sleep better. If you suffer from insomnia, trying some yoga may be very beneficial for you! You also might try doing some gentle yoga right before bed to help stretch out the body, relax, and unwind.
Mental Health- Yoga has many mental health benefits. From decreasing stress, depression, and anxiety, and increasing focus and concentration, yoga is great for ones mental health. Practices of mindfulness, meditation, and breathing exercises promote positive well being, enhancing ones emotional state.
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Improves Quality Of Life
Yoga is becoming increasingly common as an adjunct therapy to improve quality of life for many individuals.
In one study, 135 seniors were assigned to either six months of yoga, walking or a control group. Practicing yoga significantly improved quality of life, as well as mood and fatigue, compared to the other groups .
Other studies have looked at how yoga can improve quality of life and reduce symptoms in patients with cancer.
One study followed women with breast cancer undergoing chemotherapy. Yoga decreased symptoms of chemotherapy, such as nausea and vomiting, while also improving overall quality of life .
A similar study looked at how eight weeks of yoga affected women with breast cancer. At the end of the study, the women had less pain and fatigue with improvements in levels of invigoration, acceptance and relaxation .
Other studies have found that yoga may help improve sleep quality, enhance spiritual well-being, improve social function and reduce symptoms of anxiety and depression in patients with cancer (
studies show that yoga could improve quality of life and may be used as an adjunct therapy for some conditions.