What to eat before yoga: light foods and how long to wait

Why food timing matters on the mat

During digestion, the stomach is full and the body is busy processing food. Bending forward, twisting or going upside down on top of that can cause heaviness, acidity, burping or nausea. Deep breathing practices also feel cramped when the belly is full.

On the other hand, an empty tank is not always better. If you skip food for too long, especially before a vigorous class or in hot weather, you may feel shaky, light-headed or tired halfway through. The aim is a light, comfortable stomach.

How long to wait

Everyone digests differently. If you still feel full at the suggested time, wait longer next time.

Before morning yoga

Most people practise in the morning on an empty stomach, after the toilet and a glass of water. That works well for a gentle or 15 to 30-minute session.

If you wake up hungry, or the class is long or vigorous, have a small snack 30 to 60 minutes before:

• Half or one bananaEasy to digest and gives quick energy.
• 4 to 6 soaked almonds or a few walnutsSmall and filling.
• 1 or 2 datesUseful for an early, energetic class.
• A small fruitApple, papaya or a few slices of seasonal fruit.

Before evening yoga

For a class at 6 or 7 pm, the main problem is lunch wearing off. A small snack around 4 or 5 pm keeps you going without filling you up:

• A fruit, or a handful of roasted chana or makhana
• A small bowl of sprouts or a few nuts
• A glass of buttermilk (chaas)
• Half a sandwich or a small bowl of poha, at least 1.5 hours before

Then eat dinner after class. See what to eat after yoga.

Foods that feel heavy before practice

• Fried foodSamosa, pakode, puri and bhature sit in the stomach for hours.
• Large, rich mealsBiryani, butter-rich curries and big thalis need the full 3 hours.
• Very spicy foodCan cause acidity when you bend and twist.
• Rajma, chole and other gassy foodsFine in general, but uncomfortable just before practice for many people.
• Fizzy drinksCause bloating and burping.
• A lot of milk or sweetsSome people feel heavy or sluggish.

Tea, coffee and water

• Water: drink a glass on waking and sip through the day. Just before class, take small sips rather than a full bottle. In summer, carry water to class.
• Tea and coffee: a small cup an hour before is fine for most people. On an empty stomach, strong tea or coffee can cause acidity or jitteriness during practice. If that happens, have it afterwards.
• Coconut water or nimbu paani: useful in hot weather before a long or sweaty class.

Special situations

• Diabetes: if you take insulin or tablets that lower sugar, practising on an empty stomach can bring sugar down too far. Ask your doctor about a small snack before, and keep glucose tablets or a sweet handy. See yoga for diabetes.
• Acidity or reflux: wait longer after meals, avoid spicy and fried food on practice days, and skip head-down poses if they bring on symptoms.
• Fasting days: keep practice gentle and short, drink water if your fast allows, and stop if you feel dizzy.
• Pregnancy: do not practise hungry. A small snack 30 to 60 minutes before helps. See yoga during pregnancy.
• Hot yoga or long classes: make sure you are well hydrated through the day.

What to eat before yoga: common questions