Principles of Diet for Āsana Practitioner
- Sāttvika Food (Pure & Light):
- Fresh, natural, plant-based foods.
- Promotes clarity of mind, inner calmness, and vitality.
- Moderation (Mita Āhāra):
- Neither overeating nor fasting.
- Eating only enough to satisfy, not to feel heavy.
- Timing:
- Eat at regular times, preferably 2–3 times a day.
- Keep a gap of at least 3–4 hours before Āsana practice.
Recommended Foods
✅ Grains: Whole rice, wheat, barley, millet.
✅ Pulses & Legumes: Moong dal, masoor dal (easily digestible).
✅ Vegetables: Seasonal, fresh, lightly cooked or steamed. Avoid heavy, overly spiced or fried foods.
✅ Fruits: Fresh, ripe, seasonal fruits like banana, apple, papaya, pomegranate.
✅ Milk & Milk Products: Cow’s milk, buttermilk, ghee (in moderation).
✅ Nuts & Seeds: Almonds, walnuts, flaxseeds, sesame (soaked for easier digestion).
✅ Natural Sweeteners: Jaggery, honey (taken raw, not heated).
✅ Spices: Mild ones like cumin, coriander, turmeric, ginger, cardamom (avoid excess chili or garlic).
✅ Water: Clean, lukewarm, taken in moderation (avoid iced drinks).
Foods to Avoid
❌ Tāmasika Foods (dullness-causing): Stale, reheated, leftover food, alcohol, meat, excessive fried food.
❌ Rājasika Foods (overstimulating): Very spicy, sour, salty, or bitter foods, onions, garlic, coffee, tea in excess.
❌ Overeating & Late-night meals.
Sample Yogic Diet Plan
🌅 Morning (before practice): Lukewarm water with lemon or honey.
🍎 After practice: Fruits or soaked nuts.
🥗 Lunch: Rice/roti with dal, seasonal vegetables, salad, buttermilk.
☕ Evening: Herbal tea, fruits, or light snacks (like puffed rice, sprouts).
🥛 Dinner (light): Khichdi, soup, or steamed vegetables.
👉 In summary, the diet of an Āsana practitioner is sāttvika, moderate, plant-based, and easy to digest, ensuring the body feels light, the mind calm, and energy available for higher yogic practices.