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Why Should I Practice Yoga On An Empty Stomach?
One of the ideas that often leads new yoga students to scratch their heads in wonder is the suggestion that yoga should be practiced on an empty stomach. This isn’t some weird new-agey practice dreamed up by gurus to torture students. There are common-sense reasons why you might want to say 'no' to those nachos before a yoga session.
From sending blood to the gastrointestinal tract to contracting the intestinal walls to move food, digestion is an energy hog. During yoga, you’ll want your energy to go toward improving your body and mind. A heavy meal, then, robs you of the fuel you need to get the most out of a session.
One critical aspect of yoga is that it conditions the core—the back, chest, and abdominal muscles. Unfortunately, while all that twisting and bending creates stronger muscles and more flexible limbs, it can also squeeze the internal organs. When the stomach and intestinal tract are full, it can trigger discomfort.
Some practitioners have reported that practicing yoga after eating a heavy meal causes stomach upset, nausea, and cramps. A heavy pre-workout meal might also cause another side effect—gas. While flatulence is a natural process, and one that’s not uncommon to hear during class, some practitioners find it embarrassing. So if you’d rather not let loose during a silent meditation, lay off the heavy food before your next session.
To avoid redirecting your energy away from your postures and to prevent unpleasant gastrointestinal distress, most yoga experts recommend avoiding heavy meals for one to three hours before the start of class. This gives the body time to absorb fat, proteins, and nutrients, so you’re less likely to be twisting full organs.
If your energy level is flagging and you need to fuel to up before class starts, reach for a no-sugar added juice. Not enough? Try a light, healthful snack. A banana, an apple, or low-fat yogurt will give you the energy you need without weighing you down. Choose foods that are high in nutrients and low in fats.
It can be challenging to juggle your workout schedule between your regular meals. That’s why some experts recommend engaging in yoga practice first thing in the morning. The stomach will be at its emptiest, allowing you to devote all your energy toward building a better body. Not to mention it’s also a healthy, fulfilling way to start off the day. If you prefer to greet the day with yoga, but need a bit of fuel to get you going, try eating a piece of fruit or perhaps a half-serving of your favorite non-sugary breakfast cereal.
Remember, if you live with hypoglycemia or diabetes or if you are pregnant, make sure you follow your doctor’s instructions for eating before and after exercise.
Although the stomach should ideally be empty during yoga, make sure to stay well hydrated. This is especially important if you’re practicing a vigorous style like ashtanga or Bikram yoga. Stay away from caffeinated drinks, too. While they can provide a quick jolt of energy, coffees, teas, and sodas actually dehydrate the body. Energy drinks aren’t always the best choice either because many of them are loaded with energy-sapping sugars.
Remember to pack a bottle of water in your yoga bag. It’s the healthiest option for staying hydrated before, during, and after class.
Since all those poses consume energy, you may find your stomach growling by the end of your practice. Does that mean you should run to the nearest fast food joint and indulge in a maxi-sized meal? Of course not. After spending 60 minutes of your valuable time building a better body you’ll want to avoid undoing that work by inhaling a cheesy burger or greasy fries.
Keep a healthy and yummy snack in your bag to beat back those after-class munchies. A handful of almonds, raisins, or whole-grain pretzels can take the edge off of your hunger until you can treat yourself to a body-nourishing meal.
You put too much time and energy into your yoga session to have it ruined by rumbly insides. With a little planning, you can step onto the mat with an empty stomach and a clear mind.
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