Yoga for Night Owls: How to Revitalize Your Night

In this article, we will explore why yoga for night owls is beneficial, the best yoga poses to practice at night, how to create a nighttime yoga routine, and some tips for practicing yoga at night.

If you’re a night owl struggling to wind down and get a good night’s sleep, incorporating yoga into your nighttime routine may be just what you need.

Yoga offers numerous benefits for night owls, including relaxation and stress relief, promoting better sleep, and improving focus and concentration.

Why yoga is beneficial for night owls

Relaxation and stress relief

Yoga is well-known for its ability to promote relaxation and reduce stress. By engaging in gentle stretching, deep breathing, and mindful movements, yoga helps to calm the nervous system and release tension from the body.

This can be particularly beneficial for night owls who often experience heightened stress levels and find it difficult to unwind after a long day.

Promotes better sleep

One of the key benefits of practicing yoga at night is its ability to promote better sleep. The combination of physical movement, breathwork, and relaxation techniques helps to prepare the body and mind for restful sleep.

Yoga has been shown to reduce insomnia, improve sleep quality, and increase overall sleep duration. By incorporating yoga into your nighttime routine, you can create a peaceful transition from wakefulness to sleep.

Yoga for Night Owls

Improves focus and concentration

Night owls often struggle with maintaining focus and concentration during the day due to lack of quality sleep. Yoga can help improve these cognitive functions by increasing blood flow to the brain and releasing endorphins, which enhance mood and mental clarity. By practicing yoga at night, you can set the stage for a more focused and productive day ahead.

Best yoga poses for night owls

Child’s pose

Child’s pose is a gentle resting pose that helps to release tension in the back, shoulders, and hips. It promotes deep relaxation and can be particularly beneficial for night owls who carry stress in these areas.

Child's Pose (Balasana)
Child’s Pose (Balasana)

Forward fold

Forward fold is a calming pose that stretches the hamstrings and releases tension in the spine. It helps to calm the mind and relieve anxiety, making it an ideal pose for night owls looking to unwind before bed.

Forward Fold
Forward Fold

Legs up the wall

Legs up the wall is a restorative pose that promotes relaxation and improves circulation. By elevating the legs, this pose helps to reduce swelling and tension in the lower body, making it easier to relax and prepare for sleep.

Reclining butterfly pose

Reclining butterfly pose gently opens the hips and stretches the inner thighs. It can help release tension in the lower back and promote a sense of grounding and relaxation.

Corpse pose

Corpse pose, also known as Savasana, is the ultimate relaxation pose. It involves lying flat on your back with your arms and legs relaxed. This pose allows the body and mind to fully let go and enter a state of deep relaxation, making it an excellent way to end a nighttime yoga practice.

corpse pose
Corpse pose

Creating a nighttime yoga routine

Set a consistent bedtime

To optimize the benefits of nighttime yoga, it’s important to establish a consistent bedtime. By going to bed at the same time each night, you can regulate your body’s internal clock and improve sleep quality.

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Create a calming environment

Transform your bedroom into a peaceful sanctuary by dimming the lights, playing soft music, and using aromatherapy with calming scents like lavender or chamomile. Creating a calming environment will help signal to your body and mind that it’s time to relax and prepare for sleep.

Practice deep breathing exercises

Deep breathing exercises, such as diaphragmatic breathing or alternate nostril breathing, can help activate the body’s relaxation response and reduce stress. Incorporate these exercises into your nighttime yoga routine to promote a sense of calm and tranquility.

Include meditation or mindfulness

Adding a short meditation or mindfulness practice to your nighttime yoga routine can further enhance relaxation and promote a peaceful state of mind. Focus on your breath, observe your thoughts without judgment, and cultivate a sense of gratitude and contentment.

End with a relaxing yoga sequence

Finish your nighttime yoga routine with a gentle and relaxing sequence that includes the poses mentioned earlier. Flow through each pose mindfully, paying attention to your breath and allowing yourself to fully relax and let go.

 Yoga for night owls
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Yoga Schedule For The Night Owls

A yoga schedule for night owls can help wind down, relax, and prepare for a restful sleep despite having a preference for staying up late. Here’s a sample yoga schedule in a table format:

TimeYoga Practice and FocusDuration
10:00 PMCentering and Deep Breathing: Begin in a comfortable seated position and focus on deep, calming breaths.5 mins
10:05 PMGentle Warm-Up: Perform a few gentle stretches to release tension and prepare the body for yoga.10 mins
10:15 PMYin Yoga for Deep Relaxation: Embrace Yin poses, holding each for a few minutes to target connective tissues and promote relaxation. Focus on poses like Butterfly, Child’s Pose, and Supported Bridge Pose.20 mins
10:35 PMBreathing and Meditation: Engage in calming pranayama exercises (e.g., Nadi Shodhana) followed by a guided meditation to quiet the mind.15 mins
10:50 PMSavasana (Corpse Pose): Lie down in Savasana, allowing your body to fully relax and integrate the practice.10 mins


  1. Centering and Deep Breathing: Start by calming the mind and bringing awareness to the breath.
  2. Gentle Warm-Up: Perform gentle stretches to release tension and prepare the body for deeper poses.
  3. Yin Yoga: Focus on poses that promote relaxation and flexibility, holding each for an extended period.
  4. Breathing and Meditation: Utilize pranayama to calm the nervous system and a guided meditation to prepare for sleep.
  5. Savasana: Conclude with Savasana to integrate the practice and transition to sleep.

Tips for practicing yoga at night

Avoid stimulating poses or sequences

When practicing yoga at night, it’s important to avoid poses or sequences that are energizing or stimulating. Instead, focus on gentle, restorative poses that promote relaxation and prepare the body for sleep.

Use props for support and comfort

Utilize props such as blankets, bolsters, or pillows to support your body and enhance comfort during your nighttime yoga practice. Props can help you relax into poses and prevent strain or discomfort.

Listen to your body and modify as needed

Pay attention to how your body feels during your nighttime yoga practice and modify poses as needed. Honor any limitations or discomfort and choose variations that feel safe and comfortable for you.

Avoid eating a heavy meal before practicing

Eating a heavy meal before practicing yoga at night can make you feel sluggish and uncomfortable. It’s best to wait at least two hours after eating a meal before engaging in your nighttime yoga routine.

Stay hydrated throughout your practice

Keep a water bottle nearby and stay hydrated throughout your nighttime yoga practice. Hydration is essential for overall well-being and can help prevent muscle cramps or discomfort during your practice.


Incorporating yoga into your nighttime routine can have numerous benefits for night owls. From promoting relaxation and better sleep to improving focus and concentration, yoga offers a holistic approach to enhancing your well-being.

By practicing the best yoga poses for night owls, creating a nighttime yoga routine, and following some helpful tips, you can experience the transformative power of yoga and enjoy a restful night’s sleep.

So, roll out your mat, dim the lights, and let yoga guide you into a peaceful slumber.

Originally posted 2023-07-28 14:26:33.

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