Can You Workout And Do Yoga On The Same Day?


From beast mode at the gym to tree pose on the mat – training is not complete until you sink into the stillness of savasana at the end of a good yoga session. With yoga, your fitness routine and the rest of your day are infused with peace and equilibrium.

Professional fitness instructors confirm that you can workout and do yoga on the same day. Yoga has been proven to benefit and complement most fitness disciplines. Dynamic Vinyasa yoga is recommended for pre-workout, while static Yin yoga stretching is best for post-workout.

Is it ok to workout and do yoga on the same day? How do I add yoga to my workout routine? Should I do yoga before or after my workouts?

Whether it’s running, martial arts or lifting weights at the gym, yoga can aid and enhance your workout routine. Find out how to integrate yoga into your training routine for maximum benefits.

Can You Do Gym In The Morning And Yoga In The Evening?

YouTube Yoga superstar, Sarah Beth, verifies that you can practice yoga in the p.m. after a morning gym session. In fact, this is something she encourages and does herself. Yoga will not sabotage but rather support your fitness goals.

What Type Of Yoga Is Best To Do In The Evening Or Post-Workout?

Gentle, restorative yoga is highly recommended for the evening or post-workout. It allows your body and mind to relax and unwind. Light movement and stretching is restorative and calming.

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  1. Hatha Yoga

Hatha yoga typically involves a combination of yoga poses, breathwork and meditation. This style of yoga is practiced at a slower pace and aims to balance and connect the body, breath and mind. Hatha yoga provides an opportunity to stretch, unwind and release tension.

  • Yin Yoga

Yin yoga is ideal as a cool-down and a wonderful way to end off a busy day. It is a static, meditative form of yoga. Poses are held for anywhere between 1 to 10 minutes. You will focus on ‘breathing through the discomfort’ of each deep stretch.

Yin yoga targets the deep connective tissue between the muscles and organs. This practice improves flexibility, encourages circulation and releases both physical and mental tension.

  • Restorative Yoga

Restorative yoga is an extremely passive form of yoga that encourages a state of deep relaxation. Simple poses are held in stillness for a longer duration, with the aid of props such as yoga blocks, straps and blankets.

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The Benefits Of Evening Yoga After Working Out On The Same Day

Why you should add yoga to your post-workout or bedtime routine:

  1. Promote Muscle Repair And Recovery

Yoga has been proven to be beneficial for delayed onset muscle soreness (DOMS). This kind of active rest will stimulate recovery and prevent injury. Light movement and stretching will work out the kinks, improve circulation and promote healing.

  • Improve Flexibility

As your body will already be warmed up from your workout and a busy day, an evening yoga practice is a perfect opportunity to work on flexibility. Stretching after a strenuous workout is essential for mobility.

  • Reduce Stress

The physical and mental stress following an intensive workout or hectic day can be significantly reduced with yoga. The mind-body connection of slow, meditative yoga is very therapeutic.

  • Promote Deep, Restorative Sleep

A yoga session that includes calm stretches and deep breathing will activate the body’s parasympathetic response, which is responsible for rest, digestion and a slower heart rate. It will allow the body to transition into a relaxed state, ready for peaceful, quality slumber.

8 Post-Workout Yoga Poses

Include the following restorative yoga postures into your post-workout yoga routine. Hold each pose for at least 1-2 minutes. Breathe deeply.

  • Child’s Pose
  • Downward-Facing Dog
  • Legs-Up-The-Wall Pose
  • Pigeon Stretch
  • Extended Puppy Pose
  • Reclined Twist
  • Standing Forward Fold
  • And, of course, everybody’s favorite: Savasana (Corpse Pose)

Stretch and relax with this 30-minute Evening Yoga For Flexibility routine by Kassandra:

Can You Do Yoga Before A Workout?

Is it ok to sneak a little zen into the start of your day? You bet!

Yogis and fitness enthusiasts give this a thumbs-up – as long as you avoid static stretches and keep the yoga routine more flowy and dynamic. Yoga before a workout is an excellent way to prepare your body and mind for more intense training.

What Type Of Yoga Is Best To Do Before A Workout?

A dynamic yoga warm-up sequence that encourages a full range of movement is strongly recommended. The yoga routine should be short; a longer practice can be counterproductive to your workout due to tired and overworked muscles.

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Vinyasa Yoga

Also known as ‘Flow Yoga’, Vinyasa is a fast-paced routine that allows you to flow seamlessly, synchronized by your breath, from one pose to the next. This style of yoga is energetic and creative, with no break between poses.

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A Vinyasa routine will integrate a variety of postures (asanas). This will typically involve a Sun Salutation, a flow sequence that links twelve different poses.


The 4 Benefits Of Doing Yoga Before A Workout

  1. Energize The Body And Mind

A morning or pre-workout yoga session will provide a positive and invigorating start to the day. An energizing flow will clear mind and activate the body.

  • Prime Your Muscles

A dynamic yoga routine can act as a pre-workout warm-up. Increased blood flow to the muscles and joints will prepare the body for strenuous exercises, such as cardio or lifting weights.

  • Improve Breathing Efficiency

The mindful and deep breathing practiced during yoga will flow into your workout and the rest of your day. Yoga has been proven to increase lung capacity and cardiovascular function, which will benefit your workout.

  • Enhance Overall Performance

Yoga will support and enhance your performance in other physical activities. With increased focus and awareness of your balance and alignment, you will be able to incorporate breathwork and mindfulness into your workout.

Pre-Workout Yoga Sequence

Breathe and flow from one pose to the next in this short Vinyasa routine:

  1. Mountain Pose
  2. Standing forward fold
  3. Halfway lift
  4. Plank
  5. Chaturanga Dandasana (or Cobra pose)
  6. Upward-facing dog
  7. Downward-facing dog

Wake up and energize with this 15-minute Sunrise Yoga Flow by Boho Beautiful:


Yoga And Workout On The Same Day: When Isn’t It Ok?

Too much of a good thing is possible. It is essential to tune in and listen to your body’s plea for some time off the yoga mat.

When You Should Skip A Yoga Session:

  1. When you need to reserve your energy for something else, such as an important event or a physically demanding workout or task.
  • If you experience constant muscle soreness, or unusual pain and discomfort during your training.
  • Excessive fatigue, insomnia or disrupted sleep should not be ignored.
  • If yoga and working out start to become an obsession, and takes away the time that should be dedicated to rest, recovery or loved ones. You will run the risk of overtraining, burnout and injury.

Final Thoughts

The benefits of adding yoga to your workout routine extend beyond the mat. Your individual goals, lifestyle and daily schedule will help you determine the best time to practice. A pre-workout flow will energize and enhance your training, while a post-workout session relaxes and rehabilitates the body.

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