Yoga is more than an exercise routine; it's a lifestyle. It's about connecting your body to your mind, and practising mindfulness, not just in the practice, but in other aspects of your life as well. One such aspect is food.
Some of us happen to squeeze in yoga or exercise in between classes and work, or, after or in the middle of a long day. Although it's recommended that the ideal time to practice yoga is in the morning, on an empty stomach, our lifestyles often don't allow us this luxury. While this is completely alright, it's essential to pay attention to what you eat before and after yoga, and also when.
There are other perspectives to look at food and nourishment in association with practising yoga. For instance, the yogic diet or the yoga diet plan, which is also known as the Sattvic diet, is based on certain principles. If you’re here looking for a way to introduce the yoga diet into your lifestyle, whether it's to practice mindful eating or whether it's simply to make sure your yoga practice is in alignment with your dietary schedule, you've come to the right place!
Here are some important pointers to keep in mind with regard to food and yoga.
What, and when, to eat when practising yoga
It's advised that heavy meals should be avoided before and after yoga. However, in case you've had a heavy meal, begin yoga only after three to four hours have passed.
Wait for one to two hours after a light meal, and for 30–45 minutes after having juice or fruits. If you've consumed water, wait for 15 minutes.
If you've started yoga one to two hours after waking up, it's advisable to consume foods that are easily digestible, such as fruits or juice, at least 45 minutes before practice.
Similar rules apply for dinner. Dinner after practising yoga should be light and full of protein. Protein-rich foods help with keeping muscle soreness to a minimum.
Another rule of thumb to follow is to be mindful of not just what you eat, but also, how you eat. When following a yoga diet plan, it's important that you eat at regular intervals. It's believed that when you eat at regular intervals, you train your body to efficiently utilise the energy it gets from food. Always eat two hours before any kind of yoga practice.
The yoga diet plan also suggests eating two hours before sleeping. This is because you must allow your body to digest the food properly so that while you sleep, the hormones that are produced repair your body and fight infections, instead of using energy to break down food for digestion.
Stay hydrated!
It's advised to have a glass of water 15–30 minutes before practising yoga, and to avoid drinking water during practice. You must avoid drinking very cold water at any time, since the body has to then expend more energy to heat the consumed water before passing it out of the system.
These are some general habits that a yoga diet plan practitioner follows. Let’s look at what the yoga diet plan, or the yogic diet, actually is.
What is the yogic diet?
The yogic diet recommends eating dairy products, vegetables, fruits, nuts, nutritive roots, and honey. These foods are easy to digest, provide nutrition, and are known as pure foods, i.e. Sattvic.
On the contrary, foods that are angry or Tamasic or Rajasic, i.e. forceful, contain meat, alcohol, etc. are prohibited on the yogic diet. These foods make you feel tired and lethargic and tend to expend your energy more.
Food that is being consumed on a yoga diet should not just be prepared from fresh ingredients. Some yoga teachers would go so far as to advise that you shouldn't consume leftovers either, even though the food is prepared fresh.
A yoga diet plan is well structured and scheduled. The key to following a proper yoga diet is consistency. If breakfast is had at 7:00 AM, then the same timing should be followed every day. This trains your body to expect food at a certain time.
Benefits of a yoga diet plan
- Improves digestion
- Boosts your metabolism
The yogic diet brings a good domino effect to your gut health. Due to the improved digestion, your metabolism is optimised.
- Increases your energy
Foods preferred in the yoga diet plan, like whole grains and legumes, have a low glycemic index, i.e. the body takes time to digest them. These whole foods are nutrient-dense, and they also help in fuelling your cells. This provides your body with a steady stream of energy, helping you function properly.
- Improves your mood
It's said, a happy gut means a happy person. This premise comes from the fact that consuming fresh foods and easily-digested foods help you avoid feelings of lethargy. They keep you energised and motivated throughout your day. A yogic diet, therefore, is not just about mindful eating, it's also about the complete use of nutrients.
Finally, the most important part of following a yoga diet plan is to keep track of your progress. While this is a difficult plan to go through, and the lifestyle requires quite a few compromises and sacrifices, it always reaps benefits over time. Tracking your progress has to be directly related to your goals. For example, if yoga is helping you reach your weight goal, keep track of what you include in your diet and how that has changed your body over time. The key is to be patient with your body, and to believe in the process.
If you’re looking for professional advice regarding yoga and wellness, we’re here to help! Contact us for any yoga-related questions that you may have. Ohmayoga is an online yoga academy, accredited by Yoga Alliance. We provide students with guidance, yoga training courses, and yoga teacher certifications with the help of certified gurus from Rishikesh.
