Best Time To Do Yoga For Weight Loss For Optimal Results

Yoga is known to be the healthiest and safest way to lose weight, and it is essential to learn the best time to do yoga for weight loss. 

In this research-based article, you will learn everything you need to know about the best time to do yoga for weight loss. 

Individuals around the world have been using yoga for weight loss for hundreds of years.

If you want to get the best of your yoga practice, knowing when to do yoga isn’t just important—it’s crucial.

In this research-based article, you will learn the best time to do yoga for weight loss, how long it takes to lose weight with yoga, and the 10 best and effective yoga poses for weight loss.

Is there a best time to do yoga for weight loss?

According to some experts, all yogic practices must occur before 8:30 in the morning or after 4:00 or 4:30 in the evening.

Even though the hours before sunrise are considered best for doing yoga, most experts say the best time of day for practicing yoga is the time that suits best your schedule and works best for your body and mind.

To get the benefits of yoga, you need to be consistent in your practice. And to do that, you need to be able to fit your yoga practice into your schedule.

Yoga has tremendous benefits that should motivate you to carve time out of your busy schedule to restore calm and inner peace.

Your practice may change over time as your life changes. For example, you may have gone to your yoga classes in the morning right before work for years. However, then when you had kids, it made more sense to attend your classes during the day while they are at school.

It doesn’t matter if you do yoga at different times on different days of the week, as long as you find a sustainable routine.

best time to do yoga for weight loss
Best Time To To Yoga For Weight Loss –

How Long Does It Take To Lose Weight With Yoga?

Now that we know best time to do yoga for weight loss, let us answer this question: how long does it take to lose weight with yoga?

Yoga is one of the safest and healthiest ways to lose weight, and it requires long term commitment and consistent practice.

If you want to lose weight doing yoga, aim to practice as often as possible.

If you are a beginner to yoga, begin slowly, and gradually build up your practice. Start with 25 Minutes Yoga For Weight Loss For Beginners [With Videos]

Mix your yoga practice with activities such as running, walking, cycling, or swimming for extra cardiovascular benefits.

According to Harvard Health, you expect to burn between 240 and 356 calories per hour, depending on your body weight while stretching or practicing Hatha Yoga.

Remember that creating a calorie deficit by burning more calories than you take in is central to weight loss success.

Doing yoga can also help strengthen some of the essential healthy behaviors and inspire discipline.

For instance, research issued in a 2018 issue of the International Journal of Behavioral Nutrition and Physical Activity observed that young adults who practiced yoga consumed more fruits and vegetables and were generally more physically active, while also eating less fast food and sugary beverages.

Another research, issued in a 2016 edition of Evidence-Based Complementary and Alternative Medicine, analyzed the weight loss journey of 20 females who had lost weight.

The study identified five key themes of yoga’s impact on weight loss, including a transformation toward healthy consuming and the benefit of support within the yoga community.

According to the Centers for Disease Control and Prevention, you’re more likely to lose weight at a steady pace of one to two pounds per week and keep it off over the long term.

A combination of physical activity, nutrition, and self-care is the key to a successful effort to losing weight and keep it off in the long-term.

For maximum and fast results, combine your yoga practice with these 40 fat-burning exercises that are scientifically proven to work.

best time to do yoga for weight loss
Best Time To Do Yoga For Weight Loss –

What is The Best Time To Do Yoga For Weight Loss?

Doing yoga in the morning may lead to productivity and better mental health during the day since yoga is excellent for reducing stress.

According to experts, working out in the morning, particularly on an empty stomach is the best way to burn stored fat, making it perfect for weight loss.

An early-morning workout on an empty stomach helps speed weight loss and increases energy levels by priming the body for an all-day fat burn.

 A study found that when you exercise in the morning, you may have less appetite during the day, which could also help prevent you from gaining weight.

Even if you do not like to set up your alarms in the early morning, doing yoga first thing in the morning can quickly become a habit.

A study finds that it is easier to stick to healthy habits completed in the morning.

Research issued in 2019 in the Journal of Physiology observed that exercising at 7 a.m. may change your body clock earlier, suggesting you will feel more alert in the morning and get tired earlier in the evening, possibly priming you to get enough rest to wake up and repeat the same thing the following day.

However, if you’re not a morning person, go easy and do not force it. Doing yoga in the afternoon also has some benefits.

What About Evening Yoga For Weight Loss?

An afternoon yoga practice can also be an excellent way to avoid an end-of-the-day slump.

The Journal of Physiology research observed that exercising between 1 p.m. and 4 p.m. can change forward your body clock in the same way as an early morning workout.

A 2018 study observed that your body naturally burns about 10% more calories in the late afternoon than in the early morning and late night.

For your evening yoga practice start with these 25 Best Yoga Exercises To Lose Weight Faster And Look Gorgeous [With Videos]

Yoga For Night Time Also Has Benefits

For many individuals, doing yoga is most convenient after work.

However, there’s a common belief that evening exercise energizes you up so much that it may be difficult to fall asleep later.

Contrary to the common belief, yoga can help you sleep better.

A 2019 paper issued in the Journal Experimental Physiology observed that nighttime exercises do not prevent sleep, and over time can also decrease levels of the hunger-stimulating hormone ghrelin, which could support weight loss or control.

Research has observed that long-term practice can help with your overall sleep quality.

Doing yoga in the evening is an excellent way to signal to the body that it is time to relax.

Yoga can help you feel more mindful, which enables your mind to relax and let go of all of the anxiety and worry you have been holding onto all day.

best time to do yoga for weight loss
Best Time To Do Yoga For Weight Loss –

Is It Best Time To Do Yoga Morning or Night?

Doing yoga in the morning is a great way to set the tone for the day ahead.

Studies have found that yoga’s effectiveness for reducing anxiety and simple and easy poses in the early morning can help you get into a positive frame of mind for the day ahead.

Practicing yoga first thing in the morning boosts energy and focus throughout the day.

Generally, there are physical and physiological conditions for practicing Yoga:

  • You should not be tired, and you should have had proper rest.
  • Your minds should be fresh.
  • You should not have eaten anything for 3–4 hours before starting Yoga.
  • You should have evacuated your bowels.
  • The Sun should not be very bright (hot).
  • The moon’s effect should not be there (the moon effect is witnessed at an emotional level).
  • You should not be in the middle of sleeping.

NOTE: All these conditions are satisfied, particularly in the morning, and, therefore, the most appropriate for doing Yoga.

Finding time to do yoga can be challenging; however, if you want to optimize your practice to get the fullest range of benefits, you might want to do yoga in the morning.

Yoga experts suggest practicing yoga in the morning or the early evening. They recommend always finishing your session with Savasana (Corpse Pose), no matter what time of day or season your practice.

Each yoga session brings you closer to your long term as well as short term goals for your weight loss and health journey.

If your long-term goal is to lose weight and tone your body, then morning sessions are better because you will be using your fat reservoir.

On the other hand, if your goal is improving focus and relaxing your mind, both morning and evening are equally good.

One essential thing to keep in mind is that you will need to allocate more time to warm up exercises in the morning compared to evening, particularly if you are going to do asanas that need static stretching of muscles.

Yoga is highly addictive, and as time passes, you will start enjoying every session. In no time, you will want an excuse to do yoga, whether it is morning or evening.

Remember, no one ever said, “I really regret going to yoga today.”

How Much Time To Do Yoga?

It all depends on your time and your experience. Yoga really can help you shape your body and reduce weight. It will make you healthy and happy.

Practicing regularly, even if it’s only a few minutes every day will make a difference.

Even 10 to 15 minutes of yoga practice will help you build concentration, increase flexibility, and strengthen willpower.

Establish a consistent time of day to set aside for practice.

Do what feels right to you. Always remember that consistency is key.

10 Best yoga for weight loss:

A group of researchers at Yale University observed that women who experienced significant stress levels and were otherwise “slim” were more inclined to have stomach fat.

Yoga can help you relax and lose weight.

1- Surya Namaskara or Salute to the Sun or Sun Salutation

Sun Salutation B – Surya Namaskara B – Yoga With Adriene

Surya namaskar slowly stretches and warms up the muscles, gets the blood flowing.

It also builds internal heat while simultaneously stretching and toning most of the main muscles. It can help shape your waist, tone your arms, boost your metabolism, and stimulate your digestive system.

Do it early in the morning, under the sun, and reap most of the benefits.

2- Phalakasana or Plank Pose

Phalakasana or Plank Pose – Yoga With Adriene

Holding a plank strengthens your core. It may not seem much, but it won’t take long to feel it in your abs. If you hold the plank for a little longer, you can feel the intensity.

3- Virabhadrasana B or Warrior pose II

Warrior II or Virabhadrasana B – Kino Yoga

This pose will tone the muscles in your thighs and shoulders. To reap maximum benefits, try to bend your front knee so your thigh is parallel to the floor.  The longer you will hold this posture, the tighter your quads will get.

4- Virabhadrasana C or Warrior Pose II

Warrior III or Virabhadrasana C – Yoga With Adriene

Do you want a toned butt? This is the best posture.

To get even more out of this position, squeeze your abs while you hold the pose. By doing so, it will flatten your belly. The longer you can hold, the more your butt will benefit.

5- Trikonasana or Triangle Pose

Trikonasana or Triangle Pose – Yoga With Adriene

The twisting motion of trikonasana helps you enhance your digestion and decrease fat deposits in your belly.

6- Adho Mukha Svanasana or Downward Facing Dog

Adho Mukha Svanasana or Downward Facing Dog – Yoga With Adriene

Do you need to tone your total body? Then include downward in your yoga practice. It strengthens your arms, back, and thighs.

While doing the downward, don’t forget to breathe!

7- Setu Bandha Sarvangasana or Bridge Pose

Setu Bandha Sarvangasana or Bridge Pose – EkhartYoga

Bridge pose is excellent for the thyroid, glutes, and great for weight loss. And if you want one more reason to practice Bridge, it also helps stimulate the abdominal organs to keep your digestion happy.

8- Sarvangasana or Shoulder Stand

Sarvangasana or Shoulder Stand – VENTUNO YOGA

From enhancing digestion to therapy for the thyroid and even improving strength, shoulder stand does it all.

This inversion works to balance thyroid levels, which boosts metabolism, enhances the respiratory system, strengthens the upper body, legs, and abs, and helps you sleep better.

9- Dhanurasana or Bow pose

Dhanurasana or Bow pose – Howcast

Dhanurasana is one the best posture to burn your belly fat.

The bow pose helps massage the abdominal organs to enhance digestion, but it’s also a fantastic way to strengthen the thighs, chest, and back.

10- Parivrtta Utkatasana or Revolved Chair Pose

Parivrtta Utkatasana or Revolved Chair Pose – VENTUNO YOGA

Parivritta Utkatasana or chair posture works the quads, the glutes, and the abs. 

The twisting also helps the digestive system and the lymph system. Combine all these into one movement, and you’ve got an excellent way to lose weight.


If you had to choose the best time to do yoga for weight loss, morning practice would win.

Early morning yoga practice makes the most of your biology and psychology, possibly leading to better weight loss and commitment over time.

However, there’s really no bad time to practice yoga, and the most important thing is finding the time that works for you.

Always remember to take care of yourself: eat right; exercise, maintain a good lifestyle, eat right amounts of veggies and fruits.

I hope this article successfully armed you with the knowledge you need about the best time to do yoga.

Share this article and tips with your family and friends to learn the best time to do yoga for optimal weight loss.

Do you still have questions? Please comment below.


Hello friends, I am Altiné I am SO excited you are here! I believe in YOUR POWER to transform the world through a healthy lifestyle and diet, and that physical activity and diet are EVERYTHING when it comes to your health and well-being. My goal is to offer you a simple and science-based approach to building muscle, losing fat, getting happy and healthy, and living a meaningful and impactful life for you and your loved ones. So YOU can look better, feel better, live better, and go make more impact. Let’s do it.

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