Whole Living Daily

My adopted Aunt Gayathri's idli are amazing! It's important, however, to avoid eating before practicing yoga.

This blog is less about what to eat/drink and more about when to eat/drink while maintaining a yoga practice.

Let’s start with food:

Eating and Practicing Asana and Pranayama

Ideally, the stomach and bowels should be as empty as possible when practicing asana (yoga postures) and pranayama.  Not only does this precaution prevent discomfort, but it also protects our health and wellbeing.   The effects of yoga postures are far greater than skin or superficial muscle deep.  Many postures, such as twist and backbends from prone and supine position, provide a deep self-massage to the internal organs.  Clearly, extra bulk in the digestive track isn’t beneficial!

Likewise, practicing inversions too soon after a meal can induce digestive disturbances such as acid reflux.  As a yoga teacher, I’ve made the mistake of squeezing meals in shortly before class and going upside down soon after to demonstrate… the result is not good!

So, the question is: How much time should I allow between a meal and my asana/ pranayama practice?

If possible, practice first thing in the morning on an empty stomach.  If you have a light meal, wait at least 1 hour.  If you have a larger meal, waiting about 4 hours is advisable.

I love how Mr. B.K.S. Iyengar sums up eating and practice in Light on Yoga:

“Asana should preferably be done on an empty stomach. If this is difficult, a cup of tea or coffee, cocoa or milk may be taken before doing them. They may be practiced without discomfort one hour after a very light meal. Allow at least four hours to elapse after a heavy meal before starting the practice. Food may be taken half an hour after completing the asana.”

Also give yourself a little time before eating after performing asana or pranayama (30 minutes is ideal). This allows the body (particularly the organs) to better digest the benefits of the practice.

What About Drinking Fluids?

Hydration is incredibly important!  Dehydration can lead to problems such as lightheadedness, less fluid in the joints, and muscular cramps.  Do drink lots of water prior to and after class (use the restroom before and during if needed, of course).

However, drinking water during class is not always advisable.  For the same reasons mentioned above, we want to avoid adding extra bulk to the system.  Additionally, we don’t want to quell the purifying heat being created by asana and pranayama.

If you are practicing in a standard temperature room, come to class hydrated and try to abstain from drinking during the session.  Hot yoga is an exception, as there’s a much higher risk of dehydration.  If needed, drink water moderately throughout class.  Try to do so at the end of an asana sequence and not during.

Oh- if you’re out on the town the night before practice: avoid drinking too much alcohol… this easily leads to dehydration and puts the body at risk.

Sophie Herbert is an alignment focused yoga teacher (and perpetual student), a singer-songwriter, and a visual artist. She has lived, studied, and volunteered extensively in India; teaches yoga in Brooklyn and Manhattan; and recently released her first full-length album, "Take a Clear Look." Please visit her website at SophieHerbert.com.