We're going to go out on a limb and say: eating is the most important act for your yoga practice . Because without a healthy diet, you won't reach your peak physical performance, nor the next higher state of consciousness. Everything we eat nourishes our soul . Food is the source of our life force, bringing vitality and health to our body.

Imagine consuming only sugar and caffeine before your yoga practice. What effect would that have? A balanced, calm mind is much more attainable when you nourish and care for your body properly. But what exactly does it mean to eat properly? How do you eat like a yogi? We've summarized the most important principles of yogic nutrition and offer valuable tips for greater harmony in your gut.

You are what you eat!

Yoga and nutrition are intrinsically linked. In yoga philosophy , food is considered our first interaction with the world around us. Conversely, nutrition influences our yoga practice. In yoga, you want to feel light yet have enough energy and strength . That's why it's so important to find the foods that provide you with the necessary nutrients. A first step on the journey to a healthy diet is the practice of mindful eating.

Harmony in the meal.

Those who eat mindfully enjoy their food more.

Mindful eating is a form of meditation . By bringing our awareness to the present moment, we remember to slow down, immerse ourselves in the experience of eating, and perceive it with all our senses . In doing so, we can often observe how our feelings influence our food choices.

Immerse yourself and listen.
Digestion, as a complex biological process, plays a crucial role. When we are stressed, we often don't eat mindfully, experience cravings, and our digestion becomes out of sync , which can lead to a variety of physical and emotional ailments. Ultimately, the power of mindful eating lies in connecting with our bodies and listening to them .

Well, yogic!

Don't eat too much or too little before yoga.

Instead of a uniform diet with strict rules, there are a number of approaches that can better adapt your nutrition to your body and your lifestyle . After all, there is no single dietary concept that suits everyone. Cultural differences, the availability of certain foods, individual tastes, and food intolerances all influence our eating habits.

One approach is intermittent fasting , where you fast for part of the day or week. Eating according to the lunar phases might also be just right for some. In addition, there are holistic concepts like clean eating and Ayurveda, which we at LUVIYO find particularly interesting.

Clean eating, Ayurveda and yoga - how do they fit together?

How clean are the food products you buy?

Clean eating means exactly what the trendy English term translates to: pure/clean food. This approach focuses on avoiding processed and refined foods and basing one's diet on natural, whole foods . The best choices are foods that are grown sustainably and organically without genetic engineering or chemicals. Only then are they considered pure. Their purity makes them easier to digest and provides energy and vitality instead of burdening the body and digestion.

Clean eating and Ayurveda are very similar in their focus on purity, but the Indian healing system goes a step further and categorizes foods. Yoga and Ayurveda are two interconnected branches of the Vedic tree of knowledge . Ayurvedic principles are based on the philosophy of the three gunas: Sattva, Rajas, and Tamas . These concepts represent the qualities present in food, nature, actions, body, and mind. Sattva is a quality of love and harmony , of awareness, connection, and peace with all sentient beings. If we do not eat with love, connection, and peace, all other facets of our lives tend to suffer.

As a yogi , a pure and ethical diet with predominantly sattvic foods is recommended. You should avoid tamasic and rajasic foods.

Tamasige food

Tamas refers to impure, putrid, or nutrient-poor foods that create feelings of heaviness and lethargy. Tamasic foods, such as alcohol, sugar, or fried foods, can leave you feeling listless, unmotivated, and prone to negativity.

Rajasic food

Rajasic foods have a stimulating effect and contribute to physical and mental stress. Small amounts of rajasic foods are not a problem in an otherwise balanced lifestyle. Too much rajas overstimulates the body and mind and leads to problems with the circulatory and nervous systems. Examples of rajasic foods include eggs, peanuts, and fermented foods.

Sattvic food

The foundation of Sattva is Ahimsa, non-violence. Many yogis therefore understand Sattva to mean avoiding all foods that require the killing or suffering of animals. However, this does not mean that you must eat exclusively vegetarian or vegan food. This is a personal decision for each yogi.

Preference is given to foods that have been produced and matured in harmony with nature.

Furthermore, you should prepare the food with love and positive intention .

5 basics of Ayurvedic nutrition

A harmonious meal.

Ayurveda was founded on the idea that by consuming nutrient-rich foods and living in harmony with nature , we can be freed from suffering. Ayurveda encourages us to understand ourselves and our environment and to create balance. For example, there are specific dietary guidelines for the individual constitution of the three doshas: Kapha, Vata, and Pitta . This Indian healing art is a vast field. To help you navigate your research, we have compiled the most important basics of Ayurvedic nutrition :

1. The six Rasas (flavors)

Every meal should contain six tastes. Start your meal with a sweet taste (e.g., sweet fruits), followed by something salty and sour, and finish with a slightly spicy food (e.g., onions or peppers), an astringent taste (like that of green apples or teas), and something bitter (celery, kale, or leafy greens).

2. Mindfulness

Eat mindfully and with full concentration. Avoid talking and other distractions, such as television, to fully enjoy your meal and its beneficial effects.

3. The right pace

Eat slowly enough to enjoy the taste of the food, but quickly enough to prevent your food from getting cold.

4. The right amount

Pay attention to hunger signals and signs of fullness to avoid overeating. Only eat once your last meal has been digested. To be on the safe side, wait three hours after your last meal, but no longer than six hours (unless you are fasting).

5. Daily meals

This point is very individual and depends on your daily rhythm. Many Ayurvedic doctors recommend a modest breakfast and a larger, more satisfying lunch. Dinner can be eaten or skipped depending on your hunger level.

Need some inspiration? Here you'll find a wonderful recipe for Ayurvedic kitchari .

Tips for your yogic diet

Find your yogi food.

Just as diverse as we yogis and yoginis are, so too is the range of nutritional approaches. There's a lot of information out there, which can quickly become complex and confusing. To make it easier for you to get started, we've compiled a few LUVIYO nutritional tips here. They're based on the Clean Eating concept and Ayurvedic principles , but are by no means rigid rules; rather, they should be understood as guidelines. Everyone has individual preferences, needs, and habits. It takes time and observation to find the perfect yogic diet for you .

Meditation for your belly:

• Eat fresh, untreated fruit and vegetables from your local area.

• Eat nutrient-rich whole grain products, especially oats, wheat, and rice.

• Supplement your diet with unprocessed foods that are rich in nutrients (beans, nuts, and seeds) – read the ingredient lists.

• Drink 2–3 liters of water per day. To add variety, try herbal teas, water with lemon and/or lime.

• Spices like cinnamon, cardamom, mint, basil, turmeric, ginger, cumin and fennel will bring more variety to your kitchen.

• Prepare every meal with love and eat mindfully.

• For your yoga practice: Eat something nutritious but easily digestible 1 to 2 hours before practicing – this way you won't feel full, but also not hungry or low in sugar.

Whatever you eat, be yourself.

Feel free and balanced.

Making your diet healthier and more balanced, and finding pure foods, can be a real challenge. Most importantly, however, is developing an awareness of what you eat. It's worthwhile not only to learn about different diets, but also about the origin and properties of the food you buy .

Most importantly, listen to your body. This will help you learn what kinds of food your body needs at different times of the day. If you feel light in your stomach, you'll also feel better, stronger, and more focused during yoga. Don't be too hard on yourself and allow for some flexibility. Yoga is about freedom, including freedom from your own beliefs and ideas. Go ahead and try a new recipe after your next yoga session. But first, it's time for some asanas.

And don't forget your LUVIYO!