How to Begin with Yoga: Finding the Right Time and Yoga Exercises

Introduction:

One of the best methods to better yourself and realize your full potential is through yoga. Indian mystics and thinkers have spent millennia refining and developing yoga. In essence, it's a technique we may use to open up the body to more energy and clear up any obstacles to energy transmission. For thousands of years, yoga has specialized in this area and has the ideal approach to accomplish this. In most health and wellness facilities nowadays, yoga lessons are offered. This is likely one of the most well-liked alternative remedies, along with meditation. Many medical professionals who doubt the efficacy of complementary therapies are fervent yoga practitioners. Numerous clinical investigations have demonstrated the usefulness of yoga. The best part is that you may do it in the convenience of your house. A handful of the breathing techniques suggested by yoga can greatly enhance your health and comfort.

History of Yoga:

Yoga is one of the oldest healing modalities, having been practiced for over 5,000 years. In the present, researchers from all around the world are examining the remarkable effects of yoga. Medical staff at various yoga health facilities in India keep thorough records of patients who receive yoga therapy for conditions like diabetes, obesity, digestive problems, and respiratory problems. Due to its numerous therapeutic and calming benefits, it is currently investigated and approved on a global scale.

Why Yoga?

Yoga uses interdependence while also having a simultaneous positive impact on the body and mind. It is not done by any other system. Western exercise physiology and Western psychology both study the mind and the effects of exercise on the body, but they do not place as much emphasis on the mind-body connection. Yoga asanas (postures) and breathing have a physical component, but because they have an impact on the brain, they also have a mental component. All the marvels of contemporary science won't provide happiness, inner serenity, health, or longevity. The interior environment was neglected while miracles in the external world, like computers and space travel, were accomplished. Ancient yogis focused inside thousands of years ago and found their true nature. This enabled me to improve my respiratory and physical health and reenergize and peace of mind.Why not combine yoga with current science to experience the benefits of vigour, renewal, and mental peace? You can indeed have your cake and eat it too!

Best time for yoga:

Yoga can be practiced whenever it is most convenient for you during the day. Some people choose to do yoga first thing in the morning to start their day with mindfulness and exercise. Some people discover that doing yoga in the evening helps them relax and unwind after a busy day. As a technique to break up the day and refocus, yoga is frequently practiced in the middle of the day or in the late afternoon. Finding a time that works with your schedule and enables you to concentrate and completely participate in your yoga practice is ultimately the most crucial component.

Can we do yoga with an empty stomach?

Yoga should be practiced with a small meal or on an empty stomach. Before beginning your yoga practice, it is preferable to wait at least 2-3 hours after a heavy meal and 1-2 hours after a light meal. This improves digestion and lessens the possibility of experiencing discomfort when exercising. Having a small snack prior to a gentle or restorative activity is acceptable. Staying hydrated during and after practice requires drinking water. Making decisions depending on how you feel and paying attention to your body is recommended.

Here are some of the most common yoga exercises:

• Sun Salutation: The Sun Salutation is a set of 12 postures that can be practiced as a full workout or as a warm-up. Stretching, bending, and twisting exercises are used to build flexibility and strength.
• Warrior Pose: Standing in the "Warrior Pose," the body is strengthened in the hips, legs, and core. Additionally, it enhances stability and balance.
• Downward Dog: A traditional yoga position that strengthens the arms, legs, and spine is the downward dog. The spine, calves, and hamstrings can all benefit from stretching.
• Cobra Pose: A backbend that strengthens the spine, improves posture, and stretches the chest and abdominal muscles.
• Child's Pose: A reclining position that stretches the hips, knees, and back while calming the mind and lowering tension.
• Tree Pose: The balancing stance known as "Tree Pose" bolsters the core, hips, and legs. Additionally, it enhances concentration and focus.
• Triangle Pose: A bending position that strengthens the legs, hips, and spine while increasing flexibility. Additionally, it enhances digestion and lowers stress.

What to eat before and after doing yoga ?

Before yoga: Light snacks include fruit, yogurt, cereal, smoothies, and toast with peanut butter.Drinking water before performing yoga will help you keep hydrated.

After yoga: Protein-rich foods include foods like chicken, fish, tofu, eggs, or dairy products to help your muscles repair.Complex carbs can help restore energy levels. Examples include full grain bread, brown rice, and sweet potatoes.Continue drinking water after performing yoga to replenish the fluids you lost through perspiration.

The principles of yoga nutrition

• Meat: Yoga cautions against consuming meat. While not all yogis are vegetarians, they all support a meat-only diet. Yoga claims that eating meat from animals lowers a person's vitality since it has a low vibration. Your vitality will decline, and your yoga practice will progress more slowly. Toxins, particularly lactic acid, a byproduct of muscle metabolism, are also present in meat.We now understand that meat includes unhealthy amounts of fat, cholesterol, and other poisons. Therefore, it is definitely taken as recommendation to eat meat in moderation.
• Fruit: Fruit is a favoured food among yogis. Fruit, in their opinion, has the highest nutritional value of all foods. Fruits are very nutritious as well. It is easily digestible and can be either raw or uncooked. offers a toxic-free, quick and sustainable source of energy. Why is it that yogis prefer fruit?
• Vegetables: According to yogis, green veggies like broccoli, lettuce, and cabbage have the maximum vitality of all the vegetables.
• Fresh food: Yoga also stresses the need of eating food that is as recent as possible. This suggests that instead of frozen or canned foods, we should rely more on fresh fruits and vegetables. Foods that are frozen retain their enzymes, which isn't too awful, but preheating foods that are canned causes many of the vitamins, minerals, and enzymes to be lost.
• Reproduction: According to Yogis, the majority of foods should be consumed uncooked. Fruit, vegetables, uncooked almonds, and sprouting grains are a few examples. They contend that food loses a significant amount of its flavour and energy while cooking. As a result, we frequently have to add salt, spices, and sauces, which just makes things worse. This is a conclusion reached by modern science.
• Food temperature: Yogis advise against serving food that is either too hot or too cold. They contend that consuming hot or cold food or beverages can damage the tissue in the throat. According to contemporary science, consuming food and beverages that are too hot or cold might irritate the throat and increase your risk of developing cancer.

Benefits of yoga:

• Improved flexibility and strength: Stretching and strengthening exercises used in yoga help increase flexibility and muscle and joint strength, which benefits both physical flexibility and overall health.
• Better posture: Yoga poses correct muscular imbalances and encourage alignment, which helps posture.
• Reduced stress and anxiety: Yoga's blend of physical postures, breathing exercises, and meditation helps to lower tension and anxiety while encouraging relaxation and tranquility.
• Improved sleep: Sleep quality can be enhanced by practicing yoga regularly, which can also help to lessen the symptoms of insomnia and encourage deeper, more restful sleep.
• Increased focus and concentration: Yoga improves focus and concentration by requiring the practitioner to pay attention to their breathing and physical movements.
• Improved cardiovascular health: Some yoga practices, such as Vinyasa or Ashtanga, can work the heart and lower the risk of heart disease by giving the body a cardiovascular workout.
• Improved breathing: Yoga places a strong emphasis on good breathing methods, which can expand lung capacity, boost oxygen flow, and lessen the symptoms of respiratory diseases like asthma.
• Improved immune system: Research has shown that practising yoga boosts the immune system and increases antibody production, which helps people avoid disease and feels better all around.

Foods to eat

• Fruits and vegetables: Fruits and vegetables are a good source of fiber, antioxidants, and important vitamins and minerals that boost overall health and energy levels.
• Whole grains: Whole grains offer sustained energy, fiber, and vital vitamins and minerals. Brown rice, quinoa, and whole wheat are a few examples of whole grains.
• Lean protein: The building blocks for muscle growth and repair are found in lean proteins including chicken, fish, tofu, and lentils.
• Nuts and seeds: Nuts and seeds are a fantastic source of energy and nutrients for a yoga practice because they are full of good fats, protein, and fiber.

Foods to avoid

• Processed and junk foods: These foods deplete energy and undermine general health since they are high in sugar, bad fats, and empty calories.
• Caffeine and alcohol: These drugs can interfere with sleep cycles, heighten stress levels, and cause dehydration, all of which make it more difficult to practice yoga.
• Fried and greasy foods: Fried and fatty foods can induce digestive issues and weight gain, which can have a detrimental effect on how well you practice yoga.

Conclusion:

Yoga is a holistic method of wellness that goes beyond just physical activity. It has the ability to change people's lives and instill serenity. Yoga, which combines physical postures, breathing exercises, and meditation, has several health advantages for both the body and the mind. People who practice yoga and meditation may benefit from consulting with a dietitian. Yoga and meditation are important techniques for enhancing physical and mental health, and they can be enhanced by a good diet. Schedule an appointment with our dietitian DR. RUPALI SINGH