Many new yogis ask, “When’s the best time to do yoga—morning, afternoon, or right before bed?” The truth is, it depends on you—your personality, needs, and goals. No matter when you roll out your mat, you’ll still get all the incredible benefits yoga offers. But there are some special perks to practicing in the morning. Maybe one (or more) of these ten reasons will inspire you to start a morning yoga habit. Stick with it daily, and you’ll see powerful shifts in your body, heart, and mind.
Set Your Intention for the Day
Starting your day with yoga is a powerful way to take charge with clarity and purpose. Alexandra DeSiato, co-author of Teaching Yoga Beyond the Poses, says setting an intention in your morning practice means “leading the day instead of letting it lead you.” Moving and breathing in the morning isn’t just great for your body and anxious mind—it lets you choose the tone for your day.
Life throws a lot at us that we can’t control. But those morning moments of focus and presence? They help you carry that same intention through whatever comes your way.
“Having that quiet time to set an intention is key,” DeSiato explains. “Creating a theme for your home practice is just as important as hearing one in a class—maybe even more so. When you set an intention first thing, you decide how you’ll show up, no matter what the day brings. It’s like building roots—you plant that thought, meditate on it, and it becomes your anchor. That little shift gives you a brighter outlook and a subtle shield against stress. Honestly, starting your day with yoga might be the best way to cultivate a positive mindset.”
The 10 Best Benefits of Morning Yoga
1. Boost Happiness
Kickstart your day with simple morning yoga practices designed to lift your mood. Check out our list of 10 yogic techniques to stay happy from sunrise to sunset.
2. Jumpstart Your Day
How you begin your morning shapes your entire day. Yoga Nidra expert Tracee Stanley says, “Starting with intention and gratitude builds a foundation of presence. Know your energy rhythms—when you feel most creative, focused, or active—and structure your day around them. Begin with whatever aligns with your natural morning energy.”
3. Feel Strong & Ready for Anything
Life’s full of challenges, but morning yoga helps you face them with grit. Teacher Emma Sothern notes how “deep breathing, twists, and forward folds activate your ‘rest and digest’ mode (parasympathetic nervous system). This isn’t about laziness—it’s about priming your organs, digestion, and immune system so you’re physically and mentally strong for whatever comes.”
4. Tune Into Your Needs
With so many roles—parent, partner, employee, friend—it’s easy to put yourself last. Fitness coach Jenna Hillier says, “Morning yoga lets you check in with yourself before the world pulls you in all directions. When you move and breathe first thing, you see what you need most—so you can plan a day that supports your mental and emotional well-being. After all, you can’t pour from an empty cup.”
5. Clear Mental Fog
If you wake up groggy, even five minutes of yogic breathing can sharpen your mind. Stanley explains, “Yoga teaches that breath reflects the mind’s state. Slow, deep breathing calms racing thoughts. A few minutes of conscious breathing is my go-to for instant clarity.”
6. Sharpen Focus
Yoga + breathwork = mental clarity. Kelly Clifton Turner (YogaSix) says, “Flowing with breath floods your brain with oxygen, sweeping away sleepiness and sharpening focus. That early mental boost sets you up for a productive day.”
7. Fire Up Your Metabolism
Struggling with weight? Morning yoga can help. Turner adds, “Twists stimulate digestion, reducing bloating. A power or heated class? Even better—it’ll kick your metabolism into high gear.”
8. Ease Back Pain
For stiff or achy backs, morning yoga is a game-changer. Hillier notes, “Stretching when you wake up loosens tight muscles and improves blood flow. Plus, yoga builds core strength and hip flexibility—key for preventing future pain.”
9. Strengthen Immunity
If you’re around people often, morning yoga helps. Wellness expert Sophie Jaffe says, “Stress weakens immunity, but yoga lowers stress hormones and detoxifies the body. Even a short practice helps—Downward Dog boosts sinus circulation, while backbends open lungs and ease adrenal stress.”
10. Inspire Healthier Choices
Jenni Tarma (Yoga Medicine) says, “Starting with self-care sets the tone for the day. You’re more likely to move more, eat better, and skip caffeine crashes. Plus, your habits might motivate others too!”