zen girl in maui

Hi Sachima,

I find that everyone is different. Sometimes, people need more than 2 hours after they eat before they practice, otherwise they cramp up or get indigestion.

I think it is very important to do yoga on an empty stomach for reasons of comfort, and also to make your practice more effective. Any deep twisting, bending, breathing, etc… you are able to go much deeper if you don’t have food in your belly. It feels like you free up more space when there is no food in there!

However, some people cannot go for over 3-4 hours without eating, like people whose blood sugar levels need to be maintained throughout the day. I find that the best thing for this is to have a bowl of chicken or vegetable broth if you absolutely must eat before your class. Or anything liquid or gelatinous - like a yogurt or warm milk (if dairy does not bother your stomach).  Think flexible, liquid, neutral food!

As for after class - eat! Just do it slowly and with moderation, and always be fully aware while you are eating after yoga. I always think things taste better after a long, meditative class. Sometimes I bring cookies and tea for my students after class. It’s important to restore your glycogen stores after exercise, so cookies or chocolate it is for my students!

As for water, I don’t usually drink during a hatha class. I drink lots while I’m teaching though! I would only recommend drinking water during the class if you must, or if you are in a heated or cardiovascular oriented work-out type class. I think it is foolish not to drink water if you are sweating buckets. 

Here are some guidelines I found about hydration :

General Guidelines for Fluid Needs During Exercise

While specific fluid recommendations aren’t possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.

Hydration Before Exercise

• Drink about 15-20 fl oz, 2-3 hours before exercise
• Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise

• Drink 8-10 fl oz every 10-15 min during exercise
• If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 - 30 minutes.

Hydration After Exercise

• Weigh yourself before and after exercise and replace fluid losses.
• Drink 20-24 fl oz water for every 1 lb lost.
• Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.

Hope this helps answer your question,

Natasha