What to eat before and after a Yoga class

What Should You Eat Before And After Yoga?

Yoga And Diet:

If you want to succeed in your yoga practice, you need to fuel your body with the proper nutrients. Yoga will give you overall body strength, but without protein, your muscles will not develop and you will feel weak throughout your practice and daily life. 

 What To Eat Before a Yoga Class

  • If you are attending an evening class, eat a small snack 60-90 minutes before class. Make sure you’ve eaten throughout the day, but this small snack will sustain you and give you the energy you need to push through after a long day. 
  • If you are going to a morning class, eat half a banana or a handful of berries at least 30+ minutes prior. If you are looking for a quick and easy pre-yoga breakfast, a protein shake is a good option or drink a glass of almond milk or juice to give you some sugar and calories for energy.
  • Don’t eat a large meal prior to class. If your stomach is full, you will have a hard time engaging your core, poses will be harder to get into, and you risk getting an upset stomach. Make sure your last meal was at least one and half hour prior to class so your body has had a chance to digest, and choose something easy to digest.
  • Drink at least 8 ounces of water 30 minutes before class 
  • Don’t drink a lot of caffeine prior to class

1. Avocados: Leads to proper functioning of muscles and cells in the human body. Besides, avocados are easy to digest and keep you full for quite some time. The healthy fat found in avocados helps reduce bad cholesterol.

2. Bananas: Available all round the year, are cheap, rich in nutrients and an ideal pre-workout snack. You can have it with salads or use it to make yummy smoothies.

3. Fruit Smoothies: Made at home can be the ideal pre-workout food, and that holds true also for yoga practitioners. Smoothies provide adequate nutrition and hydrate the body at the same time. You may use fruits like pineapple, apple, orange, melon, and kiwi, for example. Using fat-free yogurt will be a good idea to make healthy low-fat smoothies. It is better that you do not mix additional sugar while making smoothies. The natural sugar in fruits should suffice.

4. Apples: Are alkaline fruits and help counter acidity developing in the stomach. They also contain natural sugars and lots of fiber. Eating apples also keeps your body hydrated. The vitamin C in Apple gives your body an energy boost which is ideal before a workout.

5. Yogurt: Is delicious and can be eaten in a number of ways. You can have it alone or blend with fruits to make smoothies. Some people even take it with oats. Before going for a yoga session, simply take some low fat or zero fat yogurt. This will give you the energy you need!

6. Almonds: Eating raw almonds can give you just the energy boost you need before yoga classes. You can try eating soaked almonds. Do not opt for the salted variety available in the market at any cost. Organic, raw almonds are the best option for you. Almonds contain vitamin E, magnesium and healthy fats.

7. Raisins: Taste great and offer you energy in the forms of natural sugars. 

8. Dried Fruit And Nut Bar: Ensure the bar does not have a calorie count exceeding 300. It will offer you enough energy for the session.

9. Berries: Are replete with vitamins and antioxidants. They are also rich in fiber. The natural sugar content in the fruits will keep you energized.

10. Oatmeal: Eating a bowl of oatmeal before you leave, is easy to digest and rich in fibers. If necessary, you can put in a spoon of yogurt in the bowl or drop a small amount of honey to add to the taste.

What to Eat After a Yoga Class

  • Eat a nutritious meal after class. 
  • If it was a morning session, whip yourself up a two-egg omelet with fresh veggies like tomatoes and fresh fruit. 
  • If it was an evening class, make sure you are getting enough protein throughout the day so your muscles can repair and grow.
  • Don’t eat cookies or any junk food. While sugar is actually an important thing to consume after working out (insulin aids in repairing muscles), you want to make sure you are consuming unrefined sugars, such as oatmeal. If you have a sugar craving, try a bowl of oatmeal with a drizzle of pure maple syrup, a handful of blueberries and a dash of cinnamon.

1. Water: While you will need to eat after practicing yoga, it is even more important to provide hydration to the body. You need to drink plenty of water. Plain water is the best option for this. However, for a variation, you may drink coconut water sometimes. It is also okay to add a few drops of lemon to the water for a shot of vitamin C!

2. Fresh Fruit Juice: You can enjoy a large glass of fresh fruit juice after returning from the yoga classes. It is okay to try different fruits each day for a variety. Do not use additional sugar.

3. Homemade Vegetable Soup: You have burnt a lot of calories at the yoga session and it is necessary that you offer the body with plenty of nutrients with calories like homemade vegetable soup. You can use carrots, celery, spinach or cabbages to make such soups. Pour in your favourite vegetables and add black pepper and ginger for flavour. Making soups at home is better than buying them readymade, ready to heat products sold in stores which often contain excess amounts of sodium.

4. Toast With Banana And Almond Butter: This is ideal when you need a good dose of nutrition without taking extra calories. Use whole grain toast and bake them lightly in the toaster or microwave. Spread a liberal amount of almond butter on the toast and top with banana slices. You get protein, healthy fats and fiber in this snack.

5. Whole-Grain Toast With Scrambled Egg Whites: If you practice yoga in the daytime, this can be a great post workout snack. Egg whites contain protein and no cholesterol. The whole-grain breads contain complex carbohydrates and that will ensure you stay energized for a long time. 

6. Fresh Vegetable Salad: You can have a bowl of salad of fresh vegetables after returning from yoga classes. You can use dark leafy vegetables and using organic vegetables is the best option. Use pepper powder or cilantro, chopped on top or pour a few drops of extra virgin olive oil to add to the taste.

Sources 

Radhakrishnan, Maanasi. What Should You Eat Before and After Yoga? StyleCraze. 
November 2nd2017. Web. Retrieved May 11th2019. https://www.stylecraze.com/articles/what-should-you-eat-before-and-after-yoga/#gref

Wilson, Samantha. What to Eat and Drink Before and After Yoga. YogiApproved. Web. Retrieved May 11th2019. https://www.yogiapproved.com/health-wellness/what-to-eat-and-drink-before-and-after-yoga/

Yoga Instructor Needed

We are looking for a female substitute Yoga Instructor, who is reliable, committed and can teach all levels of yoga including Pranayama & Meditation.

Class Type:Gentle, Power Flow, Core Strengthening, Detox Flow, Stretch & De-Stress, Yin Yoga.

Class time: Weekdays evening, Weekend Morning Classes 

Please email me your resume/details/Video at gpathak13@gmail.com

Yoga Instructor Needed

Hello,

We are looking for a female substitute Yoga Instructor, who is reliable, committed and can teach all levels of yoga including Pranayama & Meditation.

Class Type:Gentle, Power Flow, Core Strengthening, Detox Flow, Stretch & De-Stress, Yin Yoga.

Class time: Weekdays evening, Weekend Morning Classes 

Please email me your resume/details/Video at gpathak13@gmail.com

Prenatal Yoga Class

Yoga4U is pleased to announce that we are starting Prenatal Yoga Classes from May 1, 2019. Classes will be specifically designed and led by a Certified Prenatal Yoga Instructor to ensure you feel safe and guided.

yoga4u-57

Prenatal yoga benefits :

  • Improve sleep
  • Reduce stress and anxiety
  • Increase the strength, flexibility 
  • Decrease lower back pain, nausea, headaches and shortness of breath

Classes are dedicated to strengthening your body and pelvic area. Yoga is also a great mediation and stress reliever.

Class Schedule:

Please fill out registration form & submit with payment before you start your class.

Payment options:

  1. Cash
  2. E-Transfer to gpathak13@yahoo.com
  3. Credit Card / Debit Card

Book Your Class – Book Your Class Here.

Yoga Poses for Lower Back Pain

The Lower back pain is a very common problem for many people among us. There are many reasons for lower back pain, a weak core and wrong posture when sitting all day. There are many Yoga poses can help you to ease your lower back pain by practicing them regularly.

  1. Child’s Pose | 5 breaths 

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  • Start with a tabletop position.
  • Bring your feet together and widen your knees towards the edges of your mat.
  • Sit your hips back onto your heels and then walk your hands towards top of your mat, lowering your chest towards the floor. Let your forehead rest on the mat.
  • Hold for 5 breaths.

2. Cat-Cow | 5 breaths

 

  • Start with a tabletop position on your hands and knees. Stack your shoulders over your wrists and both legs your hips apart.
  • On an inhale, Gaze forward, drop your belly and tilt your tailbone towards the sky and come to Cow pose. Feel a stretch through your abdomen.
  • Exhale and roll your shoulder, Chin to chest to come into cat pose. Draw your navel towards your spine. Press the ground away and feel a stretch through your mid and upper back.
  • Continue flowing between your cow and cat pose for 5 rounds of breath.

3. Downward Facing Dog | 5 breath

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  • From Child’s Pose, extend your hands slightly forward , lift yourself up when you inhale, come to downward facing dog.
  • Make sure you do not lock your knees and elbows, tailbone to the sky and gaze between your legs.
  • Spread your fingers wide. Work on straightening your legs and lowering your heels toward the ground.
  • Hold for at least 5 breath.

4. Standing forward bend | 5 Breath

  • From Downward Facing Dog, come towards top of your mat. Stand with straight spine, your feet, hips width apart.
  • Inhale centre, exhale bend forward. Place your hands on the floor.
  • Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine.
  • Hold for one to three minutes.

5. Reclined Pigeon Pose | 5 Breath each side

  • Lie down on your back.
  • Bend your both knees. place your left foot on your right knee.
  • Hold the back of your right leg and gently pull it toward your chest.
  • When you feel a comfortable stretch, hold there for 5 breaths.
  • Switch sides and repeat.

6. Supine Twist | 5 breaths per side

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  • Lie down on your back and hug your right knee towards your chest.
  • Place your right arm out side with your palm facing down.
  • Place your left hand on your right knee and bring your right leg towards left across your body to come into your supine twist. Make sure you do not lift your right shoulder. Gaze towards right.
  • Hold for 5 breaths, then switch sides.

Pumpkins – A Symbol of Thanksgiving

Pumpkins: fullsizeoutput_36bd

  • A rich source of beta carotene.
  • A good low-calorie source of iron and potassium.
  • High in fibre.
  • The seeds are a good source of protein, iron, zinc, B vitamins, vitamin E and fibre.
  • Can be stored for long periods of time.

Many studies have suggested that eating more plant foods such as pumpkin decreases the risk of obesity and overall mortality. It can also help prevent diabetes and heart disease, and promote a healthy complexion and hair, increased energy, and a healthful body mass index (BMI).

They have demonstrated the following health benefits. fullsizeoutput_36be

  • Regulating blood pressure
  • Reducing the risk of cancer
  • Combating diabetes
  • Daily fiber content
  • Immune health
  • Nutritional breakdown

 

According to the USDA National Nutrient Database, one cup of cooked, boiled, or drained pumpkin without salt contains:

  • 1.76 g of protein
  • 2.7 g of fiber
  • 49 calories
  • 0.17 g of fat
  • 0 g of cholesterol
  • 12.01 g of carbohydrate

(Readers Digest: Food that Harm Foods that Heal. Montreal, Quebec. The Readers Digest Association, 2004 & https://www.medicalnewstoday.com/articles/279610.php).