Foods to eat before and after yoga

by Darlene
(PEI)

Fruits : Best Food For Yoga

Fruits : Best Food For Yoga

I am verily new to yoga and find eating chicken, soup or bread before yoga makes me feel terrible, please help. I want to know of foods that do not make me tired or in a slump...Darlene



Answer

Hello Darlene.. Here are my suggestions.

Eating Before Yoga
Eating before and after yoga is a frequently asked question by most yoga practitioners. Yoga is not like any other exercise and is best done on an empty stomach. You will enjoy doing yoga if your stomach is empty. There should be interval of at least 3 hours between your last meal and yoga practice.

In three hours time, body is able to digest most of the food resulting in empty stomach required for yoga. In these 3 hours prior to yoga session do not eat anything, exception can be lime juice or fruits preferably. A cup of coffee or half a glass of milk will also do in case you feel better that way. In case you feel too hungry, eat some fruits at least 45 minutes to one hour before your yoga class. If you want to eat bread, heavy snacks or chicken, eat it well before your yoga class.

Eating before yoga will depend on how fast the foods get digested in the stomach. Water will take 15-20 minutes, fruits 30 to 40 minutes, light meals may take 2 hours, heavy meal high on fat content and spices may take three hours or more to get digested.

Best bet is to eat a fruit 45 minutes before yoga. If doing yoga in the morning, drink a cup of tea, warm lime juice with honey or half a glass of warm milk. So there are lot of choices here.

Before going to yoga class, be cheerful, be contented. If you need to eat before yoga class, you must. Eat well before going for yoga class.

Why not to eat before Yoga?
During the yoga asanas especially forward and reverse bending poses, there is pressure on abdominal organs which may push the food upwards resulting in feeling of great discomfort. In addition, if you do yoga while digestive processes are on, most of the blood circulation will be diverted to digestive tract.

What to Eat?
If you have started doing yoga, you can not modify your eating habits in a day. I suggest do not make sudden changes to your diet but gradually move towards yogic way of eating. This will keep you healthy and save tons of money on junk food. As you become more self aware with yoga practice, you will be able to exercise more control over your eating. Your need for food also reduces as well as better restraint to avoid binge eating. Try to understand the basic tenets of yogic diet.

  • Lay more stress on easily digestible foods like raw, whole grain and organic foods.

  • Your food must be sattvik.

  • Eat for nutrition and not for taste.

  • Fresh fruits and some nuts taken daily can provide you required energy.

  • Gradually decrease the consumption of meat products.

  • Eat and drink in moderation.

  • Avoid spicy food.


Doing Yoga in the Morning

  • On waking up drink 2-3 glasses of water. Take a glass of fresh lime juice in lukewarm water along with a spoon of honey. Clear your bowels before doing yoga.

  • This is all what you need before a yoga practice. Thereafter you can enjoy your yoga practice on empty stomach. People who are used to drinking bed tea may take half a cup of tea but gradually try to avoid taking tea before yoga practice.

  • Do not eat 30 minutes after the class. After half an hour of your yoga practice drink a glass of warm milk or fruit juice.


Doing Yoga in the Evening

  • Do not eat 3 hours prior to your yoga practice.

  • In the lunch, eat easily digestible foods like soups,sprouts, fruits and vegetables. Avoid fried, meat and heavy grain foods.

  • Do not eat anything for at least 30 minute after the yoga class


Though Yoga is not exactly an exercise, here is a good link about eating before or after exercising

Hope this helps.
Daljit

P.S You are welcome to share your comments or experiences.

Comments for Foods to eat before and after yoga

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Food to eat after yoga.
by: Anonymous

Can we have rice after yoga?

Editors Note
You can have food 30 minutes after yoga. You may eat rice if you like.

Warm regards
Daljit

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After yoga food
by: Anonymous

Hello I am Poonam..After yoga can I eat pulses?

Editors Note
You can have your food 30 minutes after yoga practice and you can very well eat pulses.

Hope it helps
Daljit

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Exercise Vs Yoga
by: Anonymous

Hi I'm doing rigorous exercise at morning around 5.30am for 20-25 minutes in home itself. Then having my breakfast at 9 or 9.15am then at 12.30pm lunch and again at 5.15pm little exercise finally at 8.30 or 8.45pm having my dinner. In between I'm having plenty of water and fruits. Secondly I'm having cup of tea just after 15min of exercise in both timing. I'm planning to give 15-20 minutes for Yoga just before my lunch time. So is it advisable?

Editors Note
It will be ideal to do yoga after your morning exercise. Just take 15 minutes rest after exercise and do yoga. If you cannot do yoga in the morning, you can plan at least 30 minutes yoga session before lunch, provided your stomach is empty.

Hope this helps
Daljit

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Yoga at 10.am
by: Anonymous

I am 30 years old and I am doing night shift. I sleep at 1:30 A.M and wake up at 10:00 A.M. I have warm water and half cup tea. I do yoga from 10:30 A.M to 11:15 A.M. Then breakfast (poha/upma/sandwich/roti) at 11:30 A.M and lunch at 1.00 P.M. Evening snacks at 5:00 P.M, dinner at 9:00 P.M and milk before going to bed. In addition I eat dry fruits every one hour. I don't like juice and fruits.

My query is, is my yoga timings and food timings OK or not? Please suggest.

Editors Note
Your yoga timings and eating routine seems to be ok. But why to eat dry fruits every one hour? You must eat a balanced diet including fresh fruits, vegetables/ salads and leafy vegetables.

Hope this helps.
Daljit

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Morning Yoga
by: Sneha

I wake up at 6 A.M and do yoga from 6:45 to 7:15 A.M. How long should I wait to take bath after yoga? I have the habit of eating my breakfast after bathing, no matter how hungry I feel. According to my current yoga routine, I eat breakfast at 8 A.M. Is it okay to eat after 2 hours of waking up? Or is it bad for health?
Please give me your advice.

Editors Note

Hello Sneha

1. You can also take bath before doing yoga. After yoga, wait for 20-30 minutes before doing breakfast.

2. If you feel hungry by 08:00 A.M, it is better to take lime juice with honey and lukewarm water after getting up in the morning.

Hope this helps
Daljit

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Doubts regarding eating raw vegetables
by: Chaithra

Sir please help me. I have some doubts regarding eating raw vegetables.

1. Should we eat raw vegetables with boiled food during lunch and dinner.

2. When should I take thyroid tablet after yoga or before? Why I am asking is because you mentioned that after wake up in the morning drink 2 to 3 glasses of water. If I drink this much water with my thyroid tablet it will get diluted. So please could you suggest when to take tablet.

Editors Note
Dear Chaithra

You can eat raw salad or other vegetables before each meal.

You can take your thyroid tablet before yoga. I also used to take thyroid tablet before yoga, but not taking the tablet now as thyroid is under control with homeopathic medicine. Take your thyroid tablet with water on empty stomach first thing in the morning. Thereafter, do not eat anything or drink anything except water. You can drink 2-3 glasses of water with thyroid tablet.

You may like to read related link on thyroid medicine and eating.

Hope it helps
Daljit

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Hypothyroid Hashimato's
by: Archana

KIndly help me, which yoga would help me regularise my thyroid. My report is very abnormal my antibodies is more than 1000. Please help.

Editors Note
Please contact me for more details..

Warm regards
Daljit

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Fasting
by: Anonymous

I'm fasting for whole month as it is ramazaan. I eat at 4:00 A.M and then break my fast by 7:20 P.M. So should I continue doing yoga? Or should stop for this month? I don't feel much hungry whole day.

Editors Note

I understand you are used to fasting and you can continue your practice of yoga. However, you can tone down your yoga practice and do simple asanas, pranayama, yoga nidra or meditation. Do not do kapalabhati, surya bhedi and bhastrika pranayama.

Hope this helps
Daljit

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Yoga on fasting
by: Anonymous

Hi

Can I do yoga daily if I am on fast(not eating whole day)? Will it effect my body? Because my body is paining from last two days. Should I continue doing or should stop?

Editors Note
If it is a one day fast in a week or so, you can do yoga. However, if you are starving yourself, do not do yoga.

Hope it helps
Daljit

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sleeping after surya namaskar
by: Anonymous

I sleep late at night. It's become a habits of mine that's hard to change now. So I get about 3-4 hours of sleep at night before I wake up in the morning to do Surya Namaskar. After the workout, I do savasana and pacify my heart beat. Then I drift into sleep. Is it okay to sleep after Surya namaskar?

Editors Note

1. It is not advisable to do yoga after 3-4 hours of sleep. Take adequate sleep and rest at night and try to break the habit of sleeping late.

2. Otherwise there is no harm in sleeping after yoga.

Warm regards
Daljit

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Lose weight only with suryanamaskar
by: Ashwin

Hi.. Thanks for all the info in here. Can doing only suryanamaskar help lose weight? How many should I do in a day? I'm 30 years old weighing 80 kgs and 5 feet tall. Please help. I have lost 20 kgs each time in the last 6 years by gyming and vigorous exercise last time.. I have gained all of it back both times..

Editors Note
Strict diet control is essential for losing weight with yoga. You may gradually increase the number of suryanamaskars to 50. Thereafter exercise diet control and keep up the yoga practice.

Hope it helps
Daljit

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Do gaps during yoga practice increase weight
by: Anonymous

I do yoga daily except during those five days.
Will these gaps during every month cause weight gain? I have gained 2 kg's extra weight especially in belly and arms in one month.

Editors Note
Your weight should not increase if you are not doing yoga for five days in a month. Weight gain may be due to excessive eating or sedentary life style. Eat an early and light dinner. Include walking for 30 minutes in your daily schedule.

Hope this helps
Daljit

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Yoga pilates and cardio
by: Anonymous

Hello,
I am 24 years old female. My weight is 75 kg and my height is 5.4. I started bikram yoga from one month. Now due to health problem I can't do yoga from 5 days. Please tell this gap of my yoga practice is causing weight gain?

Guide me please the schedule of yoga, cardio and Pilates. I want to know which time and day is best for these three exercises.

Regards

Editors Note
It all depends on how much time you can devote daily for your workout and your aims for yoga practice. One course of action can be do yoga early morning and cardio in the evening. After 3-4 weeks do pilates in place of cardio.

Hope this helps
Daljit

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how can i tone my thighs
by: Anonymous

hii. I am 20 yr old girl and I want to tone my body especially the lower half portion. my weight is around 50 kg but have a problem with big thighs which prohibits me to wear new style jeans and cloths. please help!! which exercise should I do and the diet to be followed.

Editors Note
You may try these
yoga exercises for weight loss.

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high levels of prolactin
by: Garima

I m 22 years old. I have high prolactin level. Can it be reduced by yoga? And if yes then what yoga poses will help?

Editors Note
First learn yoga and start with a simple yoga sequence and pranayama. Practice regularly for two months.

Warm regards
Daljit

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SuryaNamaskar
by: Anonymous

How long I should wait to start surya namaskar after taking bath? Please advise.

Editors Note
After taking bath, you need to do some warm up exercises for 5 minutes or so and then you can do suryanamaskars.

Hope it helps
Daljit


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Nice article
by: Anonymous

Please help me. I am not able to do yoga with empty stomach because of gastric trouble. I can not wait that much time without eating anything. Give me a solution.

Editors Note
You may take fresh fruit or vegetable juice about 30 minutes before yoga. Or else take a herbal tea with sugar or honey(if it suits you).

Warm regards
Daljit

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Night shift
by: Sheeba

I am doing yoga but for past 4 to 5 days I was not able to do yoga. Do I gain weight? And I am working night shift...

Editors Note
With yoga aim for long term weight loss. Even if the practice is interrupted for few days, restart as soon as possible.

Warm regards
Daljit

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Please help me
by: Anonymous

Sir/ Madam,

I am studying in 9th standard. I got many scholarship and school exams. But my memory power is average. My friends have good memory power than me. Can you tell me some yoga poses for good and high memory power. Also can you suggest yoga poses for concentration. Waiting for your answer.

Editors Note
You can do suryanamaskars followed by kapalabhati and anulom vilom pranayama. Practice yoga nidra afterwards. Please learn under guidance from a yoga teacher. Eat one or two almonds a day.

Hope it helps
Daljit

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Reduce weight
by: Jaydeep

Hi Daljit,
Saw many comment over here. Thought of asking you few things about yoga. ......... I would be really greatfull to you if u reply to my above queries. Thanks in advance

Editors Note

Hello Jaydeep, I have build up a separate page for your queries.
Queries to reduce weight

Warm regards
Daljit

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thanx
by: Anonymous

thanks for all the information you provided....

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Regarding suryanamskar
by: Suresh

Sir/Madam,

I am interested in doing suryanamaskar. Please tell what diet I have to follow after and before this exercise. Please tell can I take boiled egg after this yoga class? I want to put up some weight. What is the good diet to put up some weight and suggest some yoga asanas that helpful to me.

Editors Note

Do yoga on empty stomach. You can eat food 30 minutes after finishing your yoga practice. You may include eggs in your diet if you like eating eggs. Here is a link on yoga for weight gain.

Warm regards
Daljit

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Night shift
by: Sheeba

My weight is 80 kg working in night shift 7.30 P.M to 4.00 A.M. I have started doing Yoga at 5.45 A.M and finish at 7.20 A.M and also doing walking around 5 rounds. I want to reduce my weight 25 kg can you tell me what food I can take and the right time to have my breakfast, lunch, and dinner. Within 3 months I have to reduce. Please help me.

Editors Note

1. Stay focused on healthy eating and regular exercise.

2. Suggested meal timings will depend on your daily routine. You can have breakfast 30 minutes after you complete yoga practice. Your main meal should be lunch around 2 P.M. Healthy dinner before going for night shift. Around midnight, for mid meal snacks take fruits, roasted grams or few nuts. Avoid tea and coffee. Drink green tea (without sugar, add honey if required) 2-3 times in a day.
3. Follow vegetarian diet, eat natural foods as far as possible like salads, fruits whole grains, nuts, sprouts etc and avoid all processed and packaged foods.
3. You can read the following story for motivation
Inspired weight loss story

Hope this helps
Daljit

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Please help me
by: Sushmita

Hello

I am Sushmita from Nepal. From past 4 yrs I am suffering from pcos and not getting periods from 5 months. My weight is 71 kgs and I am 5 feet 4 inch tall. I am 27 years married woman. Please help.

Editors Note

Dear Sushmita

You need to do regular exercise preferably yoga. Do you have previous experience of yoga? Please contact me with more details.

Warm regards
Daljit

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Weight loss
by: Neha

Hi

First of all I am very thankful to you as I am inspired by ur site. I was 65kg and now I am 58kg. I lost 6 kg 6 inches in three months, I followed diet plan as you asked me to follow and increase my yoga time to 1 hour and then up to one and half hour. Now I am satisfied with my weight and aim to tone my body. Can I start eating rice, sweets and chicken?

Editors Note

Hello Neha,

Congratulations for losing weight. But be careful, if you drop your guard, lost weight will come back very fast. Maintain your yoga schedule and make eating healthy a life long policy. I will recommend avoid sugar and rice. You can eat chicken provided it is prepared using least amount of oil/fats. You can practice disciplined eating but can plan to satisfy some of your food cravings once a week.

If you continue with yoga practice and meditation for few more months, eating healthy will become a habit.

Thanks for sharing your story. Good luck.

Warm regards
Daljit

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Enjoy reading your tips
by: Anonymous

I'm in my 60's and recently began yoga with a great teacher. I go once a week for an hour. While some positions are challenging, I am enjoying trying to learn and benefit by taking this class. Is it normal to feel a bit achy a day later? A little nauseated?

Also, a few of us have had a glass of wine and appetizer right after class has ended. Is this ok? Could this contribute to above descriptions of feeling a little off? Your advice on both questions is appreciated. Thank you.

Editors Note
1. You should do yoga at least 3 times a week. Initially you may feel some body aches or slight joint pains. But nausea should not be there. Ask your teacher about it.
2. Do not drink any thing after the class for 20-30 minutes. Try to drink something hot or warm.

Hope it helps
Daljit

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yoga diet
by: Anonymous

Hello

I am a beginner in yoga. I had lot of body pains, but now it's ok. But my tummy is increasing day by day. Initially before yoga my tummy is normal but now I don't know what's happening.

Please give me a suggestion for this.

Editors Note
Yoga practice will not increase your tummy in any way unless your activity levels have dropped or you have started eating more calories.

Hope it helps
Daljit

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Food before Yoga Class
by: Mike

Hi there! I've been a sports person my entire life, and always had spaghetti 2 hours before doing any kind of activity. Will this be good for Yoga too? I usually have my class at 7 PM. If I have a spaghetti plate at midday would it be too much to digest? Thanks!!

Editors Note
Your meal will be digested by the time you go for yoga class.

All the best
Daljit


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Weight loss
by: Neha

Namaste!

I am having 63 kg weight and my height is 5'1". I am new to yoga. I am practicing yoga daily since two weeks. I do pranayam,some asnas,and sometimes 18 to 21 times surya namaskar for 50 min. Then I eat apple, and after 4 hours I take meal, 4 to 5 chapatis and sometimes dal and sometimes green vegetables. In a day time I sleep for two hours. I do not eat anything for the whole day and take my dinner at 9 p.m. (chapatis and vegetables). I am fond of rice and tea, but I stopped eating rice and taking tea. Should I change my diet plan, or sleeping habit in day time. If I continue with the same routine can I lose my weight. Or how much time it will take to reduce atleast 10 kg.

Editors Note
It is suggested that you lose 10 Kg of weight gradually at a rate of approximately 2-2.5 Kg per month. If you feel hungry, you can eat small helping of oats or cornflakes after you eat your apple (breakfast). In lunch, reduce the number of chapatis, but have more of salads and vegetables. In the evening, eat some fruit, nuts or another healthy snack. Eat a light dinner say one chapatti with vegetables or lentils and finish it before 8 P.M.
In addition to yoga, burn more calories by walking or jogging for half hour to one hour.

Hope it helps.
Daljit

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Seriously
by: Anonymous

Thank you for info that's very nice. But seriously people you are concerned about if and when you should eat sprouts,or if and when you should drink water? Drink water,eat healthy, do yoga!(and don't eat like a cow before) Enjoy life! Simple.

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ideally how much gap betwen taking food should be maintained before and after doing surya namaskar
by: Shobhita

Hello.

Please guide me. I take a small glass of tea or with a suji (senolina) rusk after waking up. After an hour I start my yoga routine, I do 4 sets of each bhujangasan and padhastasan, 4 or 5 set of suryanamaskar and 3 sets of cycling.

I have fat on my waist, tummy & lower abdomen. Please guide me that is it right to have tea in morning? After half an hour of doing yoga can I take poha or upma. Can I get faster results if I have my dinner before 7 pm?
Please reply to my query.

Regards
Shobhita

Editors Note
Before yoga practice it is ideal to have any herbal tea or fresh fruit juices. Since you have one hour of time before yoga, you can eat some fruit. To reduce weight you need to do yoga for one hour comprising of more yoga asanas and at least 12 or more suryanamaskars, pranayama and adequate rest in shavasana. You can take poha or upma half an hour after yoga.

Eating dinner before 7 P.M will be very beneficial. Please let me know if you have any further query. You can read more here
How to reduce weight?
Yoga for weight loss

Hope it helps.
Daljit

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Sprouts in Breakfast
by: Nitin

Namaste. Can I start taking Moong sprouts in the breakfast (after 30 minutes of my Yoga practice? Please advise me if its good to take mixed sprouts (such as Soyabean, Rajma, Chana, Moth) or the best way is to take them separately (each one of them everyday).

Regards,
Nitin.

Editors Note

You can take sprouts 30 minutes after your yoga practice. You can prepare sprouts mixed which is preferable or separately one item at a time.

Hope this helps
Daljit

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Help
by: Anonymous

I have started power yoga three days a week and two days normal yoga and stretching. Its been a month instead of weight loss. I have started gaining weight. I had started with 66 Kg and now I am 68 kgs. I follow strict diet. After joining yoga I have seen following changes :
extreme hair fall, pimples on face i never had it before, I feel tired and low on energy and each inch of body is paining, Weight Gain.

Please help.

Editors Note
It is not clear what exact yoga sequence are you following. Yoga practice is supposed to give you more energy and it should be a soothing experience. Weight will adjust itself as you progress with yoga and nothing to worry for weight. But other symptoms are not acceptable for a yoga practice. Sometimes problem can be there if you do too much of yoga which is beyond your body's strength. Please stop doing this yoga sequence and consult your yoga teacher to make necessary changes based on your health and fitness levels.

Hope this helps
Daljit

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When to drink water?
by: Anonymous

Drinking water at the correct time maximizes its effectiveness on the human body.
1. Drinking 2 glasses of water in the morning- Helps activate internal organs.
2. Drinking 1 glass of water before a meal - Helps in digestion.
3. Drinking 1 glass of water before taking shower- Helps prevent high blood pressure.
4. Drinking glass of water before bed- Helps prevent strokes or heart attacks.

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avoiding food before class
by: DE JUR

For me eating before yoga makes me feel miserable, because I feel like I need to throw up. It is a sensation vs a real need, but the feeling is a major distraction. It is very uncomfortable to do any forward folding poses and asanas on my stomach. I leave at least 3 hours from the last meal until class time. I also believe the body is doing too many things: trying to digest the food, heating up from the asanas, twisting, bending, stretching. Namaste'.
De Jur

Editors Note
Dear De Jur
Thanks for sharing your experience.

Warm regards
Daljit

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Please guide me
by: Amrutha

Hi,
I generally don't follow a perfect timetable. Could you please clear the following doubts:

Answers to Questions
1.When to drink water? And I love drinking water.
Ans. Whenever you are thirsty, but do not drink in excess.
2.When to eat fruits?
Ans. In breakfast or any time of day except after meals.
3.What kind of raw vegetables is suggested?
Ans. Eat all types of vegetables, green leafy vegetables which can be used as salad.
4.What is the best time for doing yoga?
Ans: Early morning empty stomach.
5.What happens if we stop yoga after a continuous practice of 1 month?
Ans. Yoga is meant to be done regularly. If you stop after one month of practice gradually the body flexibility will reduce and other benefits of yoga will taper off with time.

Hope it helps.
Daljit

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Oat meal
by: Anonymous

I am a beginner in yoga. I try to do yoga on empty stomach everyday. I drink loads of water though I feel so tried and I get reluctant to do yoga. I am a food lover always so I hate doing yoga without eating anything in the morning. I am planning to have some oatmeal in the morning. So could you please tell me how long I should wait to start yoga after having oatmeal?

Editors Note
It is better to drink enough water in summers to stay hydrated. After oatmeal you have to wait 3 hours for doing yoga. Yoga is best done on empty stomach. Therefore, you can drink lime juice with honey or fresh fruit juice and do yoga after 30 minutes.

Hope it helps
Daljit

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Height related issue
by: AnonymousJazz

Hello sir

I am a 22 years old female, my height is 5'1" inch and my weight is 68 kg. Can my height still increase for 2 inch if I start doing the stretching yoga asanas everyday.

Editors Note
At your age, increase of height is not possible. But doing yoga can improve your posture and you may appear to look taller and more confident.

Hope it helps
Daljit


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Drinking of Water
by: Purnanandam Sana

I am waking up at 04:45 A.M and drink one liter cold water. After taking bath I start yoga (Kapalabhati pranayama and asanas) at 06:00 A.M and concluding at 07:00 A.M. At 07:05 A.M I take half liter water. In evening, I do yoga (asanas and anuloma viloma pranayama) from 06:00 P.M to 06:30 P.M.

Can you guide me, Sir whether I am on the correct path?

Editors Note
1. There is no harm in drinking one liter water around 75 minutes before doing yoga. You may continue with the practice if you do not face any problem in doing yoga. However, drinking of too much water is also not advisable.
2. Drinking of half liter water 5 minutes after yoga practice is not advisable. If you have strong urge to drink any liquid after yoga, drink a cup of any herbal tea or milk at least 15 to 20 minutes after yoga.
3. To optimise your practice, you may do asanas in the morning and pranayama in the evening.

Hope this helps
Daljit

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Gain Weight
by: Doug

I've been doing yoga off and on with tai chi for 3-4 years. It makes me loose weight. I have a hard time maintaining ideal weights. I'm always at least 10-15 pounds underweight. What do you recommend? I'm afraid if I don't eat when I'm hungry, I'll miss my chance to eat. Sometimes it interferes with my yoga schedule. (perhaps an hour right before for example.

Editors Note
You need to fix your meal timings keeping in view your yoga and tai chi practice.

Warm regards
Daljit

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Yoga & Gym Is it - Good Combination?
by: Anonymous

First of all thank you very much for this page, it proves to be very informative. I recently got inspired to do suryanamaskaram and planning to start from tomorrow and I have been doing research to do everything right from the time I begin, so that I get good results. I have two quick queries.

1) Normally my bowel movements happen only after a cup of coffee, if this is the case, is it ok to start yoga after a cup of coffee? As I see it is beneficial to do yoga after bowel movements and empty stomach?

2) I am a regular at the gym in the evenings, for close to 1 to 1.5 hours. I do the normal cardio routines and weight training and I plan to do at least of 20 mins yoga in the morning before I leave for work. I would like to know, if my evening routine would affect Yoga performance in any way or vice-versa?

Kindly advise,
Regards,
Nirupama

Editors Note

Hello Nirupama

1. You may continue to drink coffee, but try to take black coffee and without sugar if possible. As you continue with yoga practice, after some days you may not require to drink coffee to clear the bowels.

2. You can complement your evening cardio training with 20-30 minutes of yoga in the morning. Yoga practice in the morning will definitely improve your energy level throughout the day.Good Luck.

Hope it helps
Daljit

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After Night Shift Yoga
by: Sandeep

Good Morning

I work in night shift 1800 to 0500 and I eat last meal at 6 am, After that 8:30 I start yoga. This is good for me or not ? Please reply. Thanks

Editors Note

A possible option is that you can try to drink fresh fruit juice or fruits and eat a healthy breakfast about 30 minutes after yoga practice. You can experiment a bit with whatever healthy food you like to eat.

Hope it helps
Daljit


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Drinking milk after yoga
by: Sandeep

I use to drink milk immediately after yoga and use to take food after 20 minutes of kapalabathi in evening as I have class to go please advise me whether it is good or not.

Editors Note

1. Do not drink milk immediately after yoga. Wait at least 20 minutes after finishing your yoga practice.
2. After kapalbhati wait for half an hour to eat food. If you do not have that much time eat simple food.

Hope it helps
Daljit

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timings of yoga
by: sonia

Hi! I have a 1.5 year old baby who doesn't sleep well at night for which I also wake up late in morning. Just wanted to know in this case at what time I should do yoga. Is it very important to clear our bowel before doing yoga? I do have regular bowel no timeset. Plz suggest what food to take n what not to. My height is 5"2 n weight is around 75. Also plz tel which are the yogas helpful for my body type. I am also having tremfous hairfall n have extreme dandruff. Have dry skin n dry hair.
Sorry for long post n thank u in advance!

Editors Note

Hello Sonia

You can do yoga after you wake up in the morning. Eat healthy and nutritious food as per yogic diet philosophy.

You can contact me for detailed diet plan.

Namaste
Daljit

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Excellent
by: Vaishali

Very clearly the doubt got cleared
Thanks

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Doing Yoga But Still Not Reducing Weight
by: Swati

Hello

I am 27 years yrs old, recently married working women. I am doing yoga since I was in my early 20's.

I drink around 10-15 glasses of water daily. Junk once or twice in a month. Eat healthy food. I am 5'6'' tall and my weight before marriage was 60 and in just 4 months I gained 4 Kgs.

I am not not getting best results even after so much punctual life with exercise, water and good food. Please suggest me where am I lacking? Because I am really fitness freak girl. I am fully dependent on yoga and not at all want to join gym.

Please suggest as I am really getting irritated because of the result.

Warm regards
Swati

Editors Note

Dear Swati

1. You should evaluate the following:
~ Is there is any major change in your eating style? If you are eating healthy, any increase in the portions? Finally the number of calories intake matters whether it is healthy or junk food.
~ Is there any change in your lifestyle for example change from an active lifestyle to sedentary lifestyle.
2. You can start doing half an hour to one hour walk daily.
3. Still if you are gaining weight, get a medical checkup to ensure there is no harmonal imbalance.

Hope this helps
Daljit

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Weight Loss
by: Zeel S

Hi,
I am 22 years old and I weigh 73 kgs. I want to lose 8-10 kgs by April 2015. Currently I have been doing yoga on MWF, aerobics on Tuesdays and Zumba on Thursdays since July. But there hasn't been much weight loss and I haven't been able to maintain a diet since I'm always surrounded by food (Restaurant Reviewer on Zomato). Please help.

Editors Note
Limiting your food intake is the first criteria for weight loss. Please consult a dietician and follow your diet plan strictly.

Hope it helps
Daljit

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Informations about yoga
by: Anonymous

Hello

I am 22 yrs old, female and I weigh about 92 kgs. I want to know that is it possible to reduce 40 kgs within 14 months by doing yoga regularly? What kinds of diet should I follow to reduce my weight? Can you please give me a suggestion on this matter ?

Editors Note
You can read more about the subject in following links:
yoga for weight loss
how to lose weight

In case of any further query please contact me.

Hope it helps
Daljit

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Bloating, constipation and gas
by: Anonymous

Hi! I have been practicing yoga for quite some time now for health reasons mostly. I've been constipated for quite a long time too, along with bloating and gas whenever I do asanas. My daily routine changes almost every month in the past few months which resulted to me being very lax about what i eat..Too much sugar and all that and irregular meals..I honestly don't know if I should avoid certain types of food, stick to a daily routine..I mean, my tummy gets really really bloated and I seriously don't know how to start.would really appreciate your suggestions. thank you!

Editors Note

Yoga practice should not lead to constipation, bloating or gas. In your case, three things need to be taken care of; health of your digestive system, type of food you eat and your eating patterns.

Your first aim should be to improve working of your digestive system and avoid constipation. In general, increase of plant based vegetarian diet can be helpful.

You can read the following webpage and if you have further queries you can contact me.
Yoga for constipation

Hope this helps
Daljit

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Jogging and Yoga
by: Anonymous

I value your suggestions. I am 22 years of age with height 5 feet 3 inches. Now my weight is 68 Kg. I took yoga training in Feb 2014. I practiced till May 14, after that I stopped practice. My weight increased by 6 kg by September 14. I agree that I did not follow diet exercise. I am thinking of doing yoga from 4:30 A.M to 5:30 A.M. Then I want to do jogging for half an hour or only yoga is sufficient. Because I want to reduce 10 kg but gradually.

Editors Note
You may aim for gradual weight loss of 1.5 kg per month. I suggest you do jogging for half an hour, take 15 minutes rest and then do yoga for one hour. Once your weight loss target is achieved and fitness is improved, you can do only yoga asanas and pranayama for one and half hours, it will be sufficient exercise.

Namaste
Daljit

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Not Able To Clear Bowels Before Yoga
by: Manvir Kaur

Mam I am doing yoga from 3 months (started in May,2014. Earlier I cleared my bowels just after waking up. But from last 3,4 months this is not happening with me. Sometimes before yoga, some times after yoga, some time after meal, sometimes in evening or sometimes after 1 or 2 days. I am very much disturbed with this. Hair fall also started from one month. Too much hair are falling every day. I gained lot of weight during pregnancy and postpartum. To reduce weight I started yoga and achieved my goal also. Reduced 20 kgs in 5 months by jogging and yoga. But now I have hair fall hair fall problem and bowel problem. Please help.

Editors Note

Good show for reducing your weight by yoga and walking. I must say yoga practice cannot result in constipation or hair loss. These problems can be due to improper nutrition and stress. However, ensure that you are doing the following:

Eat balanced diet.
Eat enough fiber, fruits and vegetables.
Avoid sugar and all processed, packaged and frozen foods.
Stay relaxed at all times.
Do yoga with proper technique.
Take adequate sleep.

Do not worry much about bowel movement focus on healthy eating. Keep doing yoga unless there is chronic constipation. Wishing you good health.

Hope this helps
Daljit


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Asanas Not Recommended For Women
by: Priya

First of all thank you for guidance. I am a beginner in yoga. I am doing yoga myself by seeing online. I felt so good and refreshing but have little cramps on tummy due to heavy asanas. Is it any problem? Please do guide me. What are the asanas allowable.

Editors Note
Do not do tax your body by doing too much yoga. Start with very easy poses for few days and then graduate to different poses.

Whenever you feel any pain or muscle stiffness, stop your asana practice for a few days till the pain subsides and then gradually commence your yoga practice.

Hope this helps.
Daljit


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Am I Right...
by: Anonymous

Hello,

My query is about the timing. I practice suryanamaskar followed by Pranayam and asanas around 10.30 A.M to 1 P.M.

I have a good breakfast by 7.30 am, adequate lunch 1 hour after yoga, a light snack for evening and light dinner by 9 P.M. My age is 30 years and have recently been diagnosed with polycystic ovaries after which I started this routine. I have seen improvements in a week's time. My body is getting flexible, acne is reducing.

I have read the above queries yet I am confused weather I should or shouldn't eat a good breakfast 3-4 hrs before yoga. Please clarify my point.

Editors Note

As there is a gap of 3 hours between your yoga practice and breakfast, there is nothing wrong in doing breakfast. Just eat easily digestible food and avoid any fried food or fats so that the breakfast is digested before yoga. If you eat a very heavy breakfast your body will give you indications.

Wishing you a successful yoga practice and good health.

Hope it helps
Daljit

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Lose weight by suryanamaskars
by: Anonymous

What should I do along with surya namaskar for losing weight?

Editors Note

1. Diet control, eat less and eat healthy. Strictly avoid sugar, all type of fats and processed food.
2. Active lifestyle.
3. Follow a yoga sequence of one hour, your yoga sequence may start with 12 to 24 surya namskars.
4. Do meditation, stay relaxed and stress free.

Warm regards
Daljit

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New To Yoga
by: Biju Joseph

I am 43 years old male and wanted to start yoga in the morning. My question is without warming my body can I do yoga? After the completion of yoga, can I take bath and have my food? My height is 5'7" and my weight is 73 kg. I want to bring down my stomach little bit.

Editors Note

For beginners, it is better to do warming up for yoga before doing yoga.

After your yoga practice, take rest for about half an hour and then you can take bath and eat your food.

Hope this helps
Daljit

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query please
by: Prarthana

Greetings. I am 23 years old, weighing 45 kgs. I do not intend to lose weight, but gain and also want to develop a healthy lifestyle, starting with yoga. I drink a cup of cinnamon+green tea, shall I drink it after my yoga, which would be around 7 A.M? And then after how long can I take my breakfast? Thank you so much.

Editors Note

Yes you can drink your green tea 15 minutes after finishing yoga practice. You can eat your breakfast 15-20 minutes after green tea.

Hope it helps
Daljit

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Doing Yoga Five Minutes After Waking Up In The Morning
by: Chum

Five 5 minutes after I wake up I start doing yoga. Anulom Vilom, Kapalabhati, some exercises for my shoulder and power up yoga for my legs. I learned it by myself through some online videos. It altogether takes me 30 minutes to do this. I have two questions.

Is it alright to do yoga empty stomach five minutes after I wake up ?

Also, I drink lemon with hot water and honey 10-15 minutes after yoga. Is it still effective?

Editors Note

1. You can do yoga after waking up in the morning. Yoga is ideally done on empty stomach. It will be better if you freshen up and can clear your bowels before doing yoga.

2. You can change your sequence. First do your shoulder exercises, power yoga and then do kapalabhati followed by anulom vilom. Take a long shavasana at the end of yoga session.

3. You can drink fresh lime juice with hot water and honey 15-20 minutes after yoga. It will be effective as your stomach is still empty.

Hope this helps.
Daljit

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Yoga beginner
by: H.A. RAVISHANKAR

I have been practicing yoga under Patanjali Yoga Shikshana Samiti teachers from last 4 months. I have found goods results. My digestive power seems to have increased. Now I cannot overeat as I was doing earlier. Earlier I used to feel tiredness if I did eat more i.e. belly full. Now even if I eat less I do not feel tiredness. Less quantity seems have become sufficient. Now I feel more energetic and healthy. My sexual performance has improved much better. Since last 14 years, I have been taking foods as prescribed for yoga practitioners. Hence there is no issued in this regard.

Some times I gain weight for up to 1 to 1.5 Kgs. (I have been keeping track of my weight regularly). Is it OK?.

Some times I feel slight pain (or heaviness) in my limbs which makes it difficult to attain correct asana postures. In order to overcome pain what kind of food should I take?


Editors Note

It is great to know that you have benefited from yoga practice. Minor fluctuations of weight does not matter if you remain within your target range of weight.

The pain in the muscles can be due to many reasons like any nutritional deficiency, fatigue or lack of sleep. Just ensure that you eat healthy nutritious diet that includes enough of proteins, iron, calcium etc. Supplement your diet with fresh fruits, vegetables, milk and dry fruits.

Take a balanced approach to exercise, any excesses may result in fatigue or injury. Listen to your body.

Hope this helps.
Daljit

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What to Eat After Yoga and What Yoga Poses to Practice At Home
by: stressed out

Hi, nice site you have here.

I'm a beginner in yoga and don't have much time to get proper rest let alone practice yoga. However, for the past year, I've been learning yoga once a week from an instructor and recently increased to twice a week. I've been wondering what yoga poses can I practice on my own at home that will not take much time?

Secondly my yoga classes is from 8-9pm. By the time I'm home it's already 9.20pm. What do you recommend me eat after class? BTW, I have to continue working from home at 10.30pm. My working hour varies from 9am-7pm then 10.30pm until 12am. I usually have issues falling asleep as my brain is still active with work. It will usually take me 3 hrs to wind down. Hope that explain on why I am not getting enough rest.

Editors Note
Your daily routine is quite busy. Your first aim for doing yoga should be to get adequate relaxation. Your yoga practice will depend on the following:
How many days a week you plan to practice yoga on your own?
How many days a week do you work?
What are your sleep timings?
What is the type of work in your office, sedentary or it involves physical work?

You can submit your question at following link by including the answers to questions listed above.
Help for Yoga Practice
This will enable me to advise you in a better way.

All the best
Daljit

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Query About Morning Schedule
by: Anonymous

Hello

I have a little problem planning my morning schedule. I want to practice surya namaskar and then meditate early morning but that should be done on am empty stomach but I feel hungry within 10-15 minutes of waking up. Can I eat few nuts and 3 glasses of water and a banana before yoga and meditation. What time gap should I keep?

Editors Note
Here are some guidelines which may help you. You can drink one of the following just after waking up:
~ Lime juice with honey.
~ A glass of fresh fruit juice.
~ Any herbal tea with a teaspoon of honey or sugar.
~ Drink a cup of warm milk with teaspoon of honey or sugar.

Thereafter take 30 to 40 minutes for freshening up and then do yoga.

If this does not work and you still feel too much hungry, you can eat a banana instead of any liquid food and see if it works.

Hope this helps.
Daljit

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Luke Warm Water With Lemon and Honey or Fruits?
by: Anonymous

Hello

I would like to know shall I drink lukewarm water with honey n lemon first after I wake up in the morning or shall I eat fruits first? As usually after I wake up I drink lukewarm water with honey and lemon then after one hour I eat fruits?

What shall I do, suggest me....

Thanks and Best Regards.


Editors Note

You can continue with your practice. Just after waking up, drink lukewarm water with honey and lemon then after one hour eat fruits. If you feel hungry between breakfast and lunch, take a healthy snack, some nuts, oats, dalia or whole wheat bread.

Hope this helps.
Daljit

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water and tea before kapalbhatti
by: Anonymous

Can I drink two glasses of water and a cup of tea before doing Kapalabhati?

Editors Note
Pranayama is best performed on empty stomach. Click on the links below to read more about your query.

Pranayama on full or empty stomach

Drinking water before pranayama

Hope this helps
Daljit

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Need Training Information and Problem For a Friend
by: Your Student

Hello,

First of all, I want to commend you for creating such an informative and interactive website! This is one of the best websites I have seen for yoga! Every small question I had in my mind is answered here.

Secondly, I was wondering if you can tell me how I can learn yoga from you! I am in Canada.

And lastly, I had a question about one of my friend's daughter who is about 26 years old, unmarried, and has been getting severe stomach cramps for years now to a point where she cannot even study. She has has been tested for all kinds of problems and the doctors still cannot find anything. Can you please advise if any yoga exercise will help her?

God will bless you highly for what you are doing.
Thank you!


Editors Note
Thanks for your kind words. You can ask me whatever help you want to learn yoga. You can contact me and tell me more about your yoga practice and whatever help you need.

Similarly you can ask your friends daughter to contact me. If doctors did not find any medical problem and permit her to do yoga, yoga may help by reducing anxiety, stress and improving the functioning of digestive system.

Contact For Yoga Consultation

All the best
Daljit

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Yoga Beginner
by: kiran

Hello

I am female, aged 20 years and my weight is 62 Kg.

I have started running and yoga a week ago. In the morning I do walking and running. In evening at 6.30pm I do yoga by watching online. My tummy is too big. I do tummy yoga exercises for one hour. But I do not sweat even doing yoga and running. And please tell in how many months I can reduce my weight 10kg. And give some more hints to reduce tummy fast. Thanks.

Editors Note
You are on the right track. While running will help you to burn more calories, yoga practice will tone up your body. However, weight loss will not be possible if diet control is not exercised.
Aim to maintain your running and yoga for at least six months and you will find the difference. Aim for gradual weight loss, around 1-1.5 Kg of weight loss a month. This way you will achieve relatively permanent weight loss till such time you control your diet.

Hope this helps.
Daljit

http://www.yoga-for-beginners-a-practical-guide.com/yoga-for-weight-loss.html

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Feeling Little Plump After Yoga Sessoins.. Why?
by: Anonymous

Hi,

I have recently started yoga sessions from a well known institute and I attend only weekend sessions. Rest of days I jog for 3 kms approx everyday.

Just after my 3 classes, I am feeling little plump, fat mainly on stomach. There is no change in diet though. Please guide through why is it happening.

Thanks!

Editors Note
There should not be a link between your yoga classes and feeling little plump. Maybe it is just your feeling. You will start feeling better as you continue with your yoga practice.

All the best
Daljit

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How Much Time Gap Should Be Done Between Yoga Asanas
by: Dolly Dewangan

I am doing yoga from 15 days. I am doing yoga very rapidly and can't break the chains of yoga. As I complete my first step of yoga, I suddenly start 2nd step and also not take much time for shavasan after yoga. Is it correct or I have to do some changes? I do yoga for 1 hr.

Editors Note
For a beginner it is advisable to do asanas slowly by taking rest in shavasana after doing few asanas. As you continue with your practice, number of shavasana can be reduced but not dispensed with completely. Also do shavasana at the end of yoga practice.

Hope this helps,
Daljit

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Yoga For Night Shift Workers
by: Anonymous

Hello,

My question is if i can do Yoga at around 11 AM, Since i m doing a night shift....I sleep by 3:30 AM to 10 or say 10:30AM...Will it be still beneficial?

Editors Note
Yes you can do yoga at around 11 AM provided you do breakfast after doing yoga. Yoga will be very much beneficial to you as you have completed your sleep and should be feeling fresh to do yoga. After a few days of yoga quality of your sleep shall improve and you will feel more energetic to do yoga.

All the best.

Namaste
Daljit

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Yoga at 10 P.M
by: Senil

I will get home only at 8 P.M. I am having my lunch at 1 P.M. Can I do yoga after 10 P.M? Does it make any health problem? Please advise..

Editors Note

Hello

From your query it is not clear at what time you go to office and what time you get up. It seems you are too keen to do yoga. If there is no other alternative then you can do you can do yoga at 10 P.M provided you do not eat any food 3 hour prior to that. Doing yoga at 10 P.M is definitely better than doing no yoga at all. Please take care that you are not too much tired and stomach is empty.

Better alternative is to sleep early and do yoga in the morning due to following reasons:

~ In the evening your body will be too tired to get maximum benefits of yoga and you are likely to fall asleep during shavasana.
~ It will be difficult to manage your dinner timings and yoga. With yoga practice it is advisable to have fixed meal timings, and dinner should be as early as possible.

You can also have a look at this post
right time for doing yoga

Hope this helps.

Namaste
Daljit

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Drinking Lime Juice and Doing Surya Namaskar
by: Anonymous

I am 32 years old and a mother of 8 month old and I am breast feeding my baby. I was never regular in my fitness routine which I can say equal to sedentary life. Now I want to lead an active life so started doing yoga again to avoid any lifestyle diseases.

When I learned Surya Namaskar I was told that it has to be done on empty stomach. My doubt is

1. Can I drink warm lemon water with honey before Surya Namaskar? If so how much time should I wait before doing Surya Namaskar?

2. I am feeling hungry within no time after I wake up, so I am not able to enjoy doing yoga and most of the times I skip doing it. So can I eat a banana (or any other fruit) before yoga. If so how long should I wait to do yoga.

3. If I eat banana or any other fruit, can I do Surya Namaskar also? If so after how long?

Thanking you

Editors Note

You can very well drink warm lemon water with honey before Surya Namaskar. You can wait 15 to 30 minutes before doing yoga.

Other options is to drink a
~ a cup of tea and wait for 15-30 minutes
~ or fruit juice/ vegetable juice and wait for 20-30 minutes
~ or a banana or any other fruit and wait for 30 minutes at least

I suggest drink your lime juice or fruit juice or vegetable juice just after waking up. After that, you may take 15-20 minutes to freshen up, empty the bowels or take a shower. Thereafter you will be ready to start with your yoga practice including surya namaskars.

Hope it helps
Daljit

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Milk Before Yoga?
by: Anonymous

Hello.

I am 25 yrs old girl. I have started doing power yoga at 6 P.M in the evening and I take my lunch by 3 P.M. Can you please tel me if I can take milk by 5:30 P.M, just half hour before yoga?

Editors Note

It would be preferable if you can drink milk around 4:00 P.M as digestion time for milk can be from 90 to 120 minutes.

Hope it helps
Daljit

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Jogging And Then Yoga
by: Ramesh

Dear Sir,

I am very new to yoga. I wake up early morning 5'Oclock after that I want to go jogging and then I would like to start my yoga practice also. Is this good or bad for my health.

After jogging I am feeling tired and I think I am not participating in yoga well. For getting energy after jogging which food you suggest me.

Or, it it better to start yoga and then do jogging. Please reply soon.

Editors note

1. You shall first do jogging and then do yoga. This is good for health as your body will be warmed up before yoga and flexibility will be better.

2. Your lack of energy for yoga can be due to feeling hungry after jogging. Yoga is not recommended if you are feeling low on energy or feeling hungry.

3. You have not mentioned how much jogging are you doing? It may be assumed that you go for a long jog and feel hungry after jogging.

4. It is recommended that you eat/drink something before you go for and then do not eat anything between your jog and subsequent yoga session.

5. What to eat or drink depends on what you like and you must be comfortable for the jog. It can be
~ a cup of tea or half a glass of milk with few biscuits
~ or a fruit/ fruit juice
~ or lime juice with two/ three spoons of honey.

Hope this helps
Daljit

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Eating On a Schedule
by: Anonymous

I am on a portion & time controlled menu, however my yoga class starts @ 12:30-2PM. Should I have breakfast or not? Food schedule goes breakfast & 3hrs later a protein shake, 2hrs later lunch. What should I do to stay on schedule & perform yoga properly?

Editors Note

You may drink your protein shake one and half to two hours before your yoga class. You can eat your lunch around 30 minutes after your yoga class. You can experiment a bit and adjust your eating timings to your comfort.

You can read more about
eating food after yoga

Hope it helps
Daljit

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Gastric Patient
by: padaka k Acharya

Feel so good to read these all information, I'm also having serious problem, n putting here a question.

I'm 33 years old man and get married before two years. I'm having serious gastric problem since two and half years ago, and got endoscopy test before 5 month, and got result of H-pillory, doctor instruct me to take antibiotic pill. I got some what relief from serious problem but not fully healed. Till today I'm taking Esomoprazol tab for gastric. The big thing is I also affect by depression since marriage and I consulted with mental doctor, he gave me medicine:-
1. Minil-contain-propranolol hydrochloride 10mg
2. Triad-contain-amitriptyline hydrochloride 25mg
3. Mizest-contain-mirtazapine 15mg
4. Zapiz-contain-clonazepam-0.25mg

I'm taking these medicine since I got married but there is no progress. Another thing is I'm feeling so week and having problems in leading happy married life. I feel so badly week, heart burn begin, even I can't go outside, I'm not doing any job for 1.5 years. Hearing from my friend, yoga is only one thing for any physical and mental problem, so want to try it. Please give me instruction which yoga asana is best for me. I am non vegetarian but I avoid fats and spicy food for one year.


Editors Note

It is recommended that you learn yoga under supervision of a yoga teacher. It may take few weeks of practice before you get appreciable relief. Here are few suggestions: -

~ Eat a vegetarian sattvik diet
~ As a beginner, you must start with few asanas that you can do comfortably, shavasana, yoga nidra, rhythmic breathing and alom vilom pranayama. The basic idea is to get adequate rest and relaxation.
~ Get proper sleep of 7 to 8 hours.
~ Try any alternative therapy like ayurveda or homeopathy along with yoga.
~ Once you become comfortable with basic yoga practice, do more of pranayama for getting more energy and relaxation.
~ Try to do some work at home and get rid of any stress or fears.

Hope this helps
Daljit

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Specific time gap between having water and doing yoga??
by: Anonymous

Hi,

Specific time gap between having water and doing yoga??

Please help me.

Editors Note
It depends, if you want to drink a glass of water, wait for at least 15 minutes before doing yoga. However, you can take few sips of water anytime before starting yoga.

In cold weather, luke warm water will be better.

If you feel thirsty before yoga, you must quench your thirst before starting yoga.

Hope it helps
Daljit

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Thanks for the whole information
by: Anonymous

Thanks a lot for the information. It really answered my all questions. Just few doubts-
1) Can we do kapalbhati in menses?
2) Can we drink water with lemon and honey before kapalbhati while doing in morning ?

Thanks

Editors Note

1. It is best if we can avoid kapalabhati during mesuration. You can also read more about yoga during menstruation.
2. Yes you can drink a glass of water with lemon and honey about 30 minutes before doing yoga. In case of cold weather, use luke warm water.

Hope this helps.

Namaste
Daljit

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Cant sleep after my first hot yoga
by: Anonymous

Hello

I just had my first hot yoga and now having trouble to sleep. Having hot flushes, heat in my body and uncomfortable. Is it normal ,

Editors Note

You can consult your yoga instructor regarding this issue. There can be problem with your technique, or doing too much of yoga beyond your physical strength or you are physically tired before doing yoga.

Relax completely after a yoga class in shavasana. Take early dinner. Before sleeping do some rhythmic breathing while focussing on your breath. If problem persists, you can consider changing your style of yoga.

Hope this helps
Daljit

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Eating Healthy
by: Ramesh G

Eat every bite of food chewing and mixing with saliva deliberately for more time. Importantly stop eating when when you get your first blurp. That avoids over eating and even the tastiest of any good cannot be consumed more if you eat like this. Eat again when you feel hungry. Eventually you will follow a pattern. Don't drink water 30 minutes before and after eating. Else you risk dilution of digestive juices in stomach.
This technique is very simple. You will start seeing improvements in 48 to 72 hours.
Have more to share. Reply back if any guidance is needed.

Editors Note
Hello Ramesh, thanks for your valuable suggestions.

All the best.
Daljit

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Sensitivity to Food
by: shruti

Hello, I am an advanced practitioner of yoga and prayanyam for last 5 years. I have noticed a great sensitivity to food as I am advancing in yoga. I am a pure vegeterain and have noticed my gradual disinterest in spicy foods. But I do occasionally eat at restaurants and indulge in spicy food at times. Whenever I do this, I see bad side effects... like a gastro reflux resulting almost imediately in a sore throat hoarse voice etc. Is this common?

I am unable to eat out completely now due to these side effects and have become very sensitive to spicy foods and sometimes when I have no choice I have to eat out BUT just CANNOT.
I would think yoga is making my digestion better and I should be able to digest fried heavy foods but infact I feel my digestion is getting weaker. Is this a why a SATTVIC diet is so strongly recommended? Does anyone else also see such digestion sensitivity?

Thank you!
Shruti

Editors Note
Thanks Shruti for sharing your experience. As you advance in yoga the tendency to eat sattvik food is strengthened. Also, yoga practice and eating sattvik food clears the toxins from the body. Afterwards, as and when we eat junk or fast food, it is not easily accepted by the body.

In case, you have to eat out, you can be more selective while ordering your food. Rely more on food items which are freshly prepared without much of spices. For example rice, idli (rice pancakes), curd, salads, fruits, fresh fruit juices etc.

Your digestive system is not getting weaker, it is getting more efficient and is indicating to you what foods to avoid.

Hope this helps.
Daljit

P.S
I suggest you submit your query to yoga diet submissions page so that it can be built up as a separate page on this site for better response from site visitors.

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Drinking Water before yoga in the morning
by: Naveen

I get up at 6:00AM and drink three glasses of water as part of water therapy and then brush/clear bowels. Then I Practise yoga but half way through I need to urinate. Is it ok? Or how should I Balance water therapy and yoga in the morning. Please advice.

Editors Note
1. You can continue with the water therapy before yoga if it suits you. You can experiment with reducing the number of glasses to two if possible.
2. You can have an interval of at least 30 minutes between drinking water and doing yoga.
3. You can pass urine whenever you feel so during your yoga practice.

Hope this helps.
Daljit

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I have a question..
by: mallikarjun

Dear Sir,

I am Mallikarjun. I am doing yoga. After doing yoga I take 1 ltr of water. So can I do this?

Please answer my question.

Editors Note
It is difficult to answer your question based on the inputs given by you. How many minutes after doing yoga do you drink water? What is your fitness status? What is the logic for drinking one liter of water after doing yoga? I suggest drinking too much water after doing yoga is not recommneded unless there is any specific reason to do so.

I suggest you submit the details about your health, age, yoga practice timings etc by clicking the following link.

Submit your query about yoga diet


Hope this helps.
Daljit

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Beginner in Yoga
by: Starr

I am a beginner in yoga. I want a new healthy lifestyle. I always been active at a young age. However, I never really paid much attention to my diet till I graduated high school. Rodney Yee and Tara Stiles inspired me to advance in yoga. I want to live a happy, free, energetic and healthy lifestyle.

So, question??? In order for me to become an expert in yoga I have to lay off the meat?? It will be hard because I love meat. The sugar and junk food will be easy to give up but, the meat, not so much, LOL.

Editors Note
Though it is preferable to be off meat if you want to adopt yogic lifestyle, you can eat meat if have difficulty giving up eating meat.

I will suggest start yoga and do not worry much about your eating habits, keep eating what you eat now. Eating meat is not good for advanced yoga practice/ meditation, but keep away from processed food, fast food, soft drinks, sodas and other junk food. Gradually shift to more healthy choices. Your yoga practice will help you to make up your mind for healthy eating.

Have a great yoga practice..

Hope it helps
Daljit

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Weakness After Yoga
by: Anonymous

I am a steel plant worker and my job is sometimes hard. Everyday I do yoga for half an hour in morning but when I go to my workplace I feel weak and I am not able to get enough sleep can anybody tell me this weakness is due to lack of sleep or yoga or lack of nutrition in body.


Editors Note
By practicing yoga you should feel more energetic. If possible, meet a yoga teacher and discuss your yoga sequence and life style. However, lack of strength can be due to any of these factors or combination of these: -

Lack of Sleep You must take 7-8 hours of sleep.

Poor Quality of Sleep Do some rhythmic breathing/ deep breathing before sleeping. Also eat a light and early dinner.

Poor Nutrition Eat healthy, easily digestible and nutritious food.

High Stress Levels Try to reduce stress levels. Let go of things and do not think too much. Start doing meditation or try yoga nidra. Lack of proper rest and relaxation can result in poor health.

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Changes Due to YOGA
by: paru

I started doing yoga at 6-7 AM in the morning since last 21 days, 5 times a week. Before that for last 1.5 years I was doing aerobics(3 times/week). But I have noticed that now I feel hungry more. I feel my food digests very fast. I am worried I may gain weight due to eating more. Kindly suggest me what to do.

Editors Note
It is great to know that you are getting hungry and able to digest your food. Yoga practice tones up the metabolism. Do not worry if you do yoga and eat in moderation, you will not gain weight.
Follow the yogic principles of eating, eat a balanced healthy diet and do yoga for one hour.

Eat plenty of low calorie foods mainly fruits and vegetables, practice moderation in eating, avoid binging.

However, if your lifestyle is sedentary, remember that weight gain depends on your calorie intake and calories burnt. So take more of low calorie foods and go for a walk or a run. Adopt an active lifestyle.

Hope this helps
Daljit

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Eating After Yoga
by: Anonymous

After yoga,do not eat after 30 minutes. Why do we have to wait for 30 minutes before you be able to eat?

Editors Note
Yoga practice massages and revitalises our body organs. Also yoga increases our vital energy i.e prana. It is better to allow the body to normalise after yoga practice and this vital energy will rejuvenate our body. We may not want to load our digestive system just after a rejuvenaing yoga session.

We generally do not fee much hungry after yoga and can wait for at least 30 minutes before eating anything. You can drink warm milk or any light breakfast.

For example if you do yoga in the evening, you must ensure that you are not feeling hungry before starting yoga. Or you can take some health drink an hour before yoga so that you do not feel hungry before doing yoga.

Just listen to your body. If you feel famished after yoga practice, drink a cup of tea or warm milk after 15 minutes of yoga practice.

Hope this helps.

Namaste
Daljit

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Feeling Hungry While Doing Yoga
by: Karishma

Usually I have dinner around 7 PM, and doing my pranayams and meditation starting around 6-7 AM in the morning. At a certain point in doing kapalabhati I feel tremendously hungry, but I restrain myself from eating until I have completed the whole session. Will this do any bad to my body? Like weight gain? Thank You..


Editors Note
If you can control your hunger while doing yoga it is better. You can take preferably warm milk or tea 30 minutes after doing yoga. Eat light breakfast or fruits 45 to 60 minutes after doing yoga.

If you cannot control your hunger it is better to take some energy drink after getting up in the morning and do yoga around 30 to 45 minutes later. Best option is to take one glass of lime juice with one or two teaspoon of honey. Other option is to drink a cup of coffee or cup of warm low fat milk (or dilute the milk).

Hope this helps.
Daljit



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Foods To Help Weight loss while doing hot yoga
by: Ace

Hi

I just wanted to say thank you for all the great information.

I was getting very bad neck pain and Back Pains. I tried getting it massaged but that just made it worse. (This was going to for 3 weeks. I didn’t know what to do, until I saw the Hot Yoga advertisement. I thought I should give it a try. Well after the 1st class my pain felt a bit better. And After the 3rd class I felt like a free person. I haven’t been able to get over how bad the pain was and how easy it was to just do yoga and relax my body and mind. It is really a stress relive class.

But I have a few questions: What should I do know to get the weight loss?. I’ve had kids – so I have the baby tummy. What type of foods should I eat after hot yoga to make my body loss pounds faster? And what type of dinner should I be eating?

Editors Note
1. Practice yoga regularly and it will help you to lose weight.
2. Eat healthy and eat smaller portions. Eat more of salads and fruits. Eat food which is fresh, nutritious, cooked without much spices and is easy to digest. Avoid sugar, packaged and processed fast food or sodas and soft drinks.

3. Eat early dinner with less of carbohydrates.

Follow the principles of yoga diet.

Hope this helps.
Daljit

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Yoga Before Going To Sleep
by: Patrida

Hello

I am a beginner at Yoga. I practice HATHA yoga. But I have problems with sleeping. I can't get asleep early at night even if I am so much tired. I do yoga late in the night and go to bed. Is it right or I should somehow to change my graphic?

I would like to get up as early as sun rises. This is my dream.But I did almost everything to get up early.I havent slept for 24 hours only for the reason I want to get up at 5 AM. But it didn't work. I only dream to put my sleep graphic on the right way. Thank you for an incredible work here.

Editors Note
You can try doing yoga in the morning. If you cannot wake up early in the morning you can do yoga at say 7 AM or 8 AM.

Do not do yoga late in the night. Just do yoga in the evening. After yoga just do deep breathing, shavasana and yoga nidra. Take early and light dinner and stay relaxed, your sleep pattern may improve. Or take a walk after dinner. Do not worry much about sleep.

Hope it helps..
Daljit

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Maximum how many hours one can practice yoga?
by: Anonymous

I am practicing yoga for more than one month now, one hour in the morning and one and half hours in the evening. I just wanted to know is it ok if I practice so much yoga in a day?

Thanks and Regards,

Editors Note
There is no problem if you are doing yoga two times a day. Just remember that your yoga practice should be enjoyable and you should not feel sore or too tired after yoga practice.

Just ensure that you are doing it correctly and follow the basic guidelines.

Hope it helps..
Daljit

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Can Milk Be Taken Before Yoga?
by: Anonymous

I am a High BP patient. Can I drink a glass of milk and take the medicine and after 15 min can I do Yoga?

Editors Note
You can take milk before yoga. Wait for at least 30 to 45 minutes after drinking milk and then do yoga. Follow all precautions for people with high blood pressure while doing yoga.

Hope it helps
Daljit

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Drinking Water
by: Anonymous

Can I drink glasses of water in between in the yoga?
I am rosacea patient. I am suppose to do exercise with a stop of at least 15 minutes. I am not suppose to do all the yoga exercises at one time. Need an interval of 10 minutes). So, in between those 15 minutes can I drink water?

Editors Note
If you cannot avoid drinking water, best you can do is sip water slowly. Drink only as much is sufficient. Read more on can we drink water during yoga.

Hope this helps.

Namaste
Daljit


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relation of diet and yoga
by: Anonymous

Dear Sir

My question is, why yoga can not be practiced after meal? If possible please give me scientific answer.

Editors Note
It is advised that yoga should not be done upto three hours after eating a meal. Here are my views on the subject.

1. I will not be able to give you any scientific proof. However, you can know the difference yourself by experience. I suggest one day eat very light and easy to digest sattvik food and then do yoga after 3 hours. Next day you fill your stomach with spicy or processed rajasik/ tamasik food which is difficult to digest and do yoga after 3 hours. By using your body awareness you can realise the difference.

2. After heavy meals you cannot do the asanas which puts pressure on abdomen. Also, you will not be able to breathe fully when stomach is full with food.

3. Yoga is to be done with least effort and distraction for relaxation of body and mind. Therefore, your body should not be busy attending to digesting the food when all your energy is required for doing the asanas and focusing your mind. Can we do yoga when stomach is growling or burping?

4. At the same time, you should not do yoga if you are feeling hungry. If you feel hungry before doing yoga, take some fruit juice or preferably half a glass of warm milk with honey or some fruit about 30 to 45 minutes before doing yoga.

5. Dring enough water during the day to keep you hydrated for the yoga practice.

Hope this helps
Daljit

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Please help me, hungry after night shift..
by: Anonymous

I am doing night shift job. I am coming to my room by 5AM. But I am very much hungry and I am eating in the morning itself. Can you please suggest how to do yoga? Is it ok to do yoga in the afternoon in between 2PM and 4PM?

Editors Note

Yes you can do yoga provided your stomach is empty and you have taken adequate sleep after doing night duty. You can do your breakfast after coming back from night shift, sleep for 7-8 hours and then do yoga. Exact timings for your yoga practice will depend on time available to you and following the time limits for not eating before and after yoga.

You can read more about yoga for people working in night shift.

Hope this helps
Daljit


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Surya Namasakra
by: Bhavya

Sir, I do yoga in the morning for one hour and even I would like to do Yoga in the evening. Is it wrong if I will do in the evening. I do Pranayama everyday,for pranayama I have to maintain any specific food habits if so what are the food habits I have to maintain. Bowels are very difficult to before yoga so what I do for this.

And my main focus is to reduce my abdominal fat and I will be working for more than 12 hours and entire day I will be sitting in front of the PC to reduce the stress which yoga pose is useful for me. Kindly do the needful.


Thanks and Regards,


Editors note
1. If you have spare time, there is nothing wrong in doing yoga in the evening. Only requirement is that you should not be too tired and stomach should be empty.

2. For correct eating habits, avoid junk, processed food and eat only the food which provides nutrition. Raw salads, boiled vegetables, whole grains, milk and nuts are some of the best sources of nutrition for a yoga practitioner.

3. For reducing stress, relax in shavasana and practice yoga nidra. Practice pranayama so that your breathing becomes better.

4. While in office, maintain erect posture in front of the computer screen. Take frequent breaks and if possible do rhythmic breathing for a while say five minutes.


References

Principles of Yoga Diet

Proper Breathing


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Breakfast Yoga
by: Shirley

Thank you. I have just completed my 2nd class of Hot Yoga, and in both classes I felt the need to leave the room to be sick, but I wasn't. For the 2nd class I got up earlier so I could eat breakfast earlier but still experienced the feeling. Now you have explained the reason why I will attend my next class on a empty stomach and hope it makes a difference.I love the class as I have really tight joints and it seems to be helping. I also do not really want to give it up. My mind is a lot clearer after the session and not so many thoughts fighting for attention.

Shirley



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Mani
by: Anonymous

Thanks for the information. I found the information for which I was searching for..

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Glad To Read This Article
by: Anonymous

I am really happy to read this article it gives very clear info which I am searching for. Thanks a lot..

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Suitable Time
by: Anonymous

Hello there, I am 24 year old and I am busy with work and studies..But I can manage to do yoga and pranayama on saturday, sunday and monday. But for the rest of the days I am busy working from 8 am to 8 pm.
So can you guide me what is the proper time I should do yoga and pranayama?

Thanks..

Editors Note

Hello

I will recommend that you do yoga for one hour early morning around 5 A.M. on the days you are free i.e saturday, sunday and monday.

On other days if you can spend 15-20 minutes in the morning, it will be fine. Just do suryanamaskars, alom vilom pranayama and rest in shavasana.

For this you have to eat an early dinner (low calorie and low fat) and sleep early everyday, so that you get 7 to 8 hours of sleep.

Ensure that you are not doing yoga at the cost of proper rest, sleep and relaxation.

Hope this helps..
Daljit

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Should yoga be done in the night?
by: Adnan

I skip dinner most of the days as I feel tired after my day's work. I get up in the morning early but sleep off to get up just in time.

Is it appropriate to do yoga in the night after clearing my bowels at around 8:00 p.m or so?


Editors Note
Doing yoga late into the night will up your energy levels and you may have trouble sleeping there after.

Otherwise you may do yoga at 8:00 pm. Keep these things in mind:
~ You must not be too tired and must not force your body to do yoga.
~ You must be empty stomach before doing yoga.
~ Do not have heavy dinner after yoga. At least half an hour after doing yoga, take a glass of warm milk or eat some fruits.
~ You must relax in shava asana for 5-10 minutes after yoga practice. After that, if possible, do meditation for 10 minutes.

I personally advise that you sleep early after days work. Get up early in the morning and do yoga.

Hope this helps.

Warm regards
Daljit

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Yoga Eating
by: Anonymous

What can be eaten after yoga and if I want to have my dinner how long after yoga? After yoga I eat fruits, nuts, light food. Then after 2 hours I have my dinner. Is there any problem?

Editors Note
You are doing fine. Do not eat immediately after doing yoga.

Eat as per your body's needs. Dinner should be easily digestible low calorie food. Ideal option is to have early dinner (around the sunset time) followed by a light walk and then sleep early.

Hope this helps.

Warm regards
Daljit

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Fooding habit and yoga
by: samantha

The write-up throws a great insight about what to eat and what not to eat before and after yoga.


Editors Note
I am glad you liked the information..Thanks..

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Regarding Timings
by:

(In Hindi ....kya main 10am par yoga kar sakti hun?)
Can I do yoga at 10 AM..


Editors Note
If you cannot do yoga early in the morning due to some commitments, you can do yoga provided your stomach is free. If you rise early and want to do yoga at 10 AM, it is better to drink a glass of fresh juice or half a glass of milk at least one hour before doing yoga..

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Reply : Clearing Bowel Before Yoga
by: Daljit

You must be patient.

If you frequently suffer from constipation, analyse your eating patterns, sleeping patterns,stress levels and lifestyle. You can find out the basic reason for constipation.

Diet Eat bland diet with least spices and eat boiled vegetables, raw food and fruits.
Take light dinner and do walking for 20 minutes before sleeping. Drink enough water.

Sleep Take enough sleep. If you have very busy daily routine, before sleeping do ujjayi breathing for 5 minutes and relax in shavasana/ yoga nidra.

Prayer If nothing works pray in the night and mentally prepare yourself that you will be able to clear the bowels in the morning.

More links on the subject:
Difficulty in passing stools
How to pass bowels in the morning?

Hope this works.

Daljit





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Regarding Clearing Bowel Before yoga
by: Anonymous

I wanted to ask you that in the morning, even after drinking lime water with honey, if bowels are not clear, then how to clear, before doing yoga?

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Reply to : My eating habits before yoga
by: Daljit

It seems you do yoga approximately two hours after getting up. As you feel hungry, you may not be able to concentrate on your yoga practice if you do not take any food. It is ok if you continue with coffee and 2 biscuits.

If possible you can experiment with drinking fresh fruit juice at 6.30 A.M. /7:00 A.M. in place of coffee and biscuits.

Ideally yoga should be done on empty stomach. It is preferable to drink only a glass of water or lime juice with honey.

Remember that you can modify your yoga practice to suit your individual needs.

Wishing you health and happiness
Daljit


You can also read about Pranayama on empty or full stomach.

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My eating habits before yoga
by: Anonymous

I practice Pranayama and other excercises following Pathanjali Yogpeeth Swami Ramadev's steps. Actually I start at around 8:00 AM or 8.30 AM in the morning. If I don't eat anything I feel very hungry, so I drink cofee and eat 2 biscuits at 6.30 A.M. /7:00 A.M. Is it o.k or should I have to change this? Please advise.

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