From Hustle to Harmony: The Benefits of Evening Movement for Busy Lives
We know that yoga is good for us but have you ever wondered what time of day is best to come to your mat?
Is there a difference between yoga being part of your morning routine or an evening ritual?
Does the time of day you do yoga benefit your body differently, and will you genuinely notice that difference?
The simple answer is, “yes”.
If you know anything about me you’ll know that simple is how I work, but not necessarily how I roll.
I’m more of a “short-story long” kinda gal as my husband likes to say, and for the purpose of creating interesting and useful content I’m going to go deeper into this topic– looking beneath the yoga mat and sussing out the science so you can appreciate the ancient practice of yoga more and realise how incredible your body is!
I’ve previously talked about my method of “bookending” to incorporate self-care into my routine. Creating space in my morning so I come into the work day feeling grounded, connected and focused. I’m equally precious about my evening time, the transition phase between work and play, or rest, are essential for switching gears, processing the day and restoring my energy so I don’t just flop on the sofa and eat junk food.
Now let’s be clear here. What I am about to share with you is not exclusively relevant to yoga however, as a student and teacher of yoga and somatic movement they will claim the limelight in this blog. Whether it is yoga, running, a brisk morning walk, a pilates class, an online workout ––whatever body-loving movement practice is your “go-to”, you can use them to bookend your day with self-care.
This “bookending” method has supported me for the past two decades while working a 9-to-5 job, and has become even more important now that I work from home. It has formed the schedule for my online yoga sessions for the last four years so I have called on a few of our yogis from the Wellbeing Community to share their experience for some perspective.
“It is so beneficial to me to have regular yoga classes with Becki in my diary, I know I’ll be getting a chance to stretch and challenge my body and then relax, to totally escape from everyday stresses, with a lovely group and in safe hands.”
The Power of Somatic Practices: Feeling Good from the Inside Out
Let’s pause for a moment to appreciate the chaotic reality of modern life– even with the very best intentions a morning and evening yoga practice isn’t practical let alone needed.
The secret to feeling good is truly feeling good, in body and mind. The difference you’ll noticed in your body will be more than skin deep. You’ll sense it before you can see it, especially at the start.
Somatic practices like breath work, mindfulness and yoga can help you feel grounded, regulated and connected to your body. Slow mindful movements like in our yoga practice encourage a deeper sense of awareness and help cultivate confidence, compassion, and emotional resilience. Being aware of one’s body as you move through space, within poses and sequences, often connected to your breath, and learning to listen to the feedback from the body as you move.
Vinyasa flow and more dynamic sequences help focus your busy mind, encouraging mindfulness and promoting neuroplasticity. Neuroplasticity is the ability of your brain and nervous system to change their activity in response to internal or external stimuli. Playing a huge role in learning new skills, activities, and languages. Yoga stretches your brain as well as your muscles!
Just reading this you begin to suss out when your body might most benefit from movement, and how different days may call for different ways of doing things because remember; things change. Just as the seasons change so do our moods, our energy levels, our health, and to-do lists, everything fluctuates. It’s about ebb and flow.
Evening Movement Benefits: Unlocking Your Body’s Potential
From stress relief to better sleep hygiene, here’s why moving at night works.
How you get out of bed in the morning often sets the tone for your entire day. If your morning starts in a rush, you’ll likely feel as though you’re playing catch-up the rest of the day. Taking just a few minutes in the morning for yourself can help regulate your nervous system, allowing you to carry the benefits with you throughout your day. In my blog, From Chaos To Calm I delve into the transformative benefits of morning routines, through the lens of yoga and mindfulness.
Equally important is how you end your day. The transition from work to home can often feel jarring and stressful, depending on your commute. “Bookending” the workday creates space for a pause and allows you to switch gears smoothly. Whether it’s hitting the gym after work or practising yoga with me online from home, perhaps listening to a podcast or reading a book, or even taking a stroll instead of scrolling through social media— these adjustments to your existing habits will provide crucial downtime for your senses.
Today, I want to highlight the physiological benefits of movement at the end of the day, particularly yoga, and the underlying restoration that occurs.
The benefits of evening movement practice:
Peak performance - Most people will be at “peak” physical performance in the late afternoon and early evening mostly due to higher body temperature (warmer muscles) and increased muscle flexibility. You’ve already spent the day “doing” and moving so your body is more primed for exercise later in the day.
Stress relief - Stress is an element of everyday life but is is supposed to be shortlived. Gentle exercise in the evening, slow-flow or restorative yoga help you decompress and relieve the stress of the day.
More strength and endurance - Some people may feel stronger later in the day after being more active which may lead to longer and a more effective movement session or workout. A study from 2021 found that muscles have a similar circadian rhythm to the sleep-wake cycle meaning muscular strength is typically highest in the afternoon and evening. Exercising later in the day may improve muscular endurance.
Support sleep hygiene - trouble with sleep and feelings of fatigue can make it difficult or near impossible to wake up earlier to exercise. (It’s why we welcome PJs in our online classes because we all relate to the struggle of rolling out of the duvet onto the mat!) Therefore squeezing in a yoga flow or gentle workout can be hugely beneficial later in the day. Keep it light and moderate in the evening so as to not disturb sleep.
Healthy stress Yoga is a productive and natural form of rest that your body appreciates on a physiological level. Although it may seem counterproductive to exert energy late in the day, in yoga we play with “eustress” (aka the good stress energy) as we flow between states of activation and effort into phases of rewarding rest! Sometimes life pushes on at such a pace that resting seems like a luxury we can't afford is yoga is a pretty sweet solution.
“For me Monday is a bit of a hump day and I often find I am tired after work and just a bit low, having the 6pm class is great as it’s a good time to then unwind and switch off from the day and the class is very stretchy and not too fast paced so I can zone in on the poses and can certainly feel the tension lifting in my neck and shoulders.”
Stress Relief After a Busy Day
Science-backed reasons why evening workouts might feel more effective.
Yoga releases chemicals like dopamine, oxytocin, serotonin, and endorphins whilst decreasing cortisol levels helping you feel less stressed and improving your mood. This is why yoga is so beneficial for relieving symptoms of anxiety, reducing depressive symptoms, and helping us cope better with everyday stresses.
Depression and I are old friends, I first experienced it at the age of 12, and I guess that’s what led me to teach and study the impact of yoga on the brain many years later. Through my thirties, yoga became the remedy for the restlessness, ill-health, and deeply-rooted anxiety I felt in my body and I only wish I had access to it all those years ago.
Perhaps the most common neurotransmitters people think of related to exercise are endorphins. Endorphins block pain and increase sensations of pleasure, and exercise certainly increases your endorphin levels. Another exercise-related neurotransmitter with an important role in your brain is dopamine.
Dopamine impacts how you feel pleasure and is responsible for other processes in your body, such as regulating heart rate, sleep cycles, mood, attention, motivation, working memory, learning, and pain processing. Yoga enhances this natural dopamine release through mindful stretches and breath-work.
Creating Healthy Habits for Busy People
9 practical tips for building healthy habits in a busy life
Start Small
Focus on manageable habits rather than overwhelming changes.
Find Time Within Your Existing Routine
Look for "snippets" of time for self-care during your daily activities.
Think About “Bookending” Your Day
How do you want to feel as you start or end your day? Explore activities that support you in achieving this.
Avoid Overloading Your To-Do List
Keep self-care simple and stress-free.
Try Habit-Stacking
Combine new habits with existing ones for seamless integration.
Examples:
Read a self-development book before bed.
Practice breathing techniques while the kettle boils.
Do a mindful body scan in the shower.
Walk or run to work instead of taking the bus.
Personalise Your Habits
Choose actions that align with how you want to feel and your specific intentions.
Start Small and Build Gradually
Example: Begin with a 15-minute morning meditation and increase the time as it fits your schedule.
Focus on Positive Outcomes
Prioritise habits that improve your mood and help you feel present.
Be Mindful of Time
Use your time intentionally to do more of what makes you feel good and aligns with your goals.
How to incorporate yoga into your routine without overhauling your schedule
Forming a habit is no small feat. Falling out of one, however, seems to be far too easy to do…
Habit-forming involves commitment, planning and motivation, but motivation begins with an intention and is strengthened by a sense of reward. Your intention comes from digging deep and asking yourself WHY you’re doing it in the first place. The reward is how you feel afterwards.
I call this the afterglow.
The afterglow is what keeps the Big Love Yogi’s coming back to their mat even when they are feeling sluggish, anxious, and not in the mood. They know how it will make them feel in body, mind and spirit — no matter how dampened those spirits may have been at the start.
I share yoga with everyday, busy people to support their daily ups and downs.
Movement stimulates the cells, supports the natural release of hormones, and impacts mood. Yoga plays a role in the regulation and healthy function of the entire nervous system and its responses.
Finding a style of yoga you enjoy can be a challenge as can finding the right space to practice. The style of yoga I share invites curiosity, awareness and playfulness. Gently guiding you through movements to develop strength and mobility, and helping calm and soothe your body and mind.
The nature of my sessions depends on the class you choose and how your body may be feeling but rest assured every session will leave you feeling rested, recharged and rejuvenated – it’s guilt-free self-care!
Our online community is a space to reconnect, rest, and regulate your body from the comfort of your home. If you're ready to lean into something different to make yourself feel your best, be less stressed and regulate your body why not join us online? Live-streamed from the comfort of your living room or the mat-shaped space by your bed!
If a membership isn’t your thing, “drop-in” for a one-off session for FREE with the code DECFLOW to get a feel for things, or sign-up for the monthly membership from £29 to discover the benefits for yourself!
Big love,
Becki