YOGA

AHAAR
Iqbaljit Kaur
Assistant Professor,
LPU
 Introduction
• AHAR means food. “Annam Brahma—means the food is Brahman
(Lord of creation).

• There is an old adage which says, “As the food so the mind, As the
mind so the Man”.

• This saying depends on what you eat, how you eat and when you eat.

• Every bite you put in your mouth counts for your well being and
lifespan, but this does not mean you start binge eating.

• Eating in moderation is key to maintain a healthy life.

 Introduction
• According to Sage Patanjali ‘Yoga’ is a discipline which unifies
mind and body and brings cessation to mental tendencies.

• Yogic Diet is an integral part of yoga and human existence.

• In the light of Indian philosophy diet is considered as a

sacred entity.

• Taittariya Upanishad says, “Annat purushah”: The individual

grows out of the food that he takes.
 Introduction
• Shrimad, bhagvad Gita, the fountain head of Indian school of thought
considers diet as ‘Yuktaahar’ which means balanced diet.

• “A diet that is wholly conducive to the practice of Yoga and spiritual

progress is called Yogic diet.

• “A diet that is wholly conducive to the practice of Yoga and spiritual

progress is called Yogic diet.
 Introduction
• These different sheaths symbolize different levels of consciousness.

• According to yogic philosophy gross part of food nourishes the

outermost sheath i.e. Annamaya Kosha and subtle part of food
nourishes the Pranmaya Kosha and Manomaya Kosha of a person.

• To raise one’s consciousness one should purify the outermost sheath

by following prescribed dietary guidelines Pathya(wholesome)
/Apathya (unwholesome) as mentioned in these Yogic Scriptures.

• These scriptures tell Quality, Quantity Timing and order of taking food
Definitions of Yogic Diet according to Yogic scriptures:

• Swami Swatmaram says, “Eating sweet and unctuous food offered to

the almighty leaving one quarter (of the stomach) empty this is
known as Mitahara”.

• “They call that Mitahara which is pure, sweet, lubricated and fills only
half the stomach and which is palatable and is eaten to please the
god”.
 Importance of Yoga diet
• Yogic diet plays an important role in the success of Yogic practices. For

success in yogic practices at the time of beginning right food choices

are indispensable.

• Yogic diet is also an essential prerequisite before practicing

pranayama.

• He who begins the practice of yoga without controlling his diet suffers
from many diseases and does not make progress.
 Importance of Yoga diet
• Maharishi Gheranda says that four essential requirements for
practicing pranayama are place, time, mitahaar and purification of
nadis (energy channels).

•A person who is a devout practitioner of yoga, practices continence,

Yogic diet (Mitahara) and renunciation attains success in one year or
little more; there is no scope of doubt in this statement.

• He whose food and enjoyment are balanced, whose movements in

actions are balanced, whose sleeping and waking is balanced, his
yoga becomes eliminator of sorrows.
 Proper diet
• In this yoga technique “Diet” plays the dominant or important role.

• It is said that 'as you eat, so you become’.

• This is because the kind and quality of food affects the physical as
well as mental condition of the individual.

• Thus, the individual who does not take a proper diet and who does
not have a proper understanding of the principles of eating, he
gradually begins to harm himself both physically and mentally.
 Proper diet

• He begins to feel the ill effects of wrong eating habits on his

appearance, behavior, thought and also on action.

• And the individual whose thought, action and appearance would not
be desirable for a particular period of time would naturally show
undesirable consequences.

• The saying 'as you eat, so you become' justifies this thing
 Shrimad Bhagavad-Gita classifies three types of
Yogic Diet
• Samkhya philosophy says this world has three attributes namely,
Sattvic, Rajsic and Tamasic .

• Likewise, every person has three distinct qualities which are

predominant and decide the nature and likings of an individual.

• Shri Krishna says, people with three different qualities favor three
different food types.

• Yogic system of Shri Krishna categorizes diet into three groups.

 Rajsik/Rajasi
• In this first type of food there’s a variety of dishes.

• It derives its name “Rajsik” from the dining manners of Indian kings.

• It is said that no less than fifty-six dishes were served at a royal dining
table.

• Naturally, in this type of preparations, dishes of various kinds-some

fried, some roasted, and some curried and highly seasoned -together
with various sweets and drinks would be served.
 Rajsik/Rajasi
• Foods of this type are regarded undesirable for the yoga practitioners
as they create extra weight and fat, generate feeling of heaviness for a
longer period of time after dinner, and arouse passion.

• They stimulate the body and mind into action.

• In excess, these foods can cause hyperactivity, restlessness, anger,

irritability, and sleeplessness

• Overly tasty foods are Rajasic

• Examples – Spicy food, onion, garlic, tea, coffee and fried food
 Rajsik/Rajasi
• Rajasic food creates a restless state of mind.

• These foods are difficult to digest like non-veg, non-sprouted beans

and pulses, garlic, onion, unseasonal veggies and salt.

• “Bitter, sour, salty, excessively hot, pungent, dry, and burning are the
foods favored by rajsic, causing discomfort, depression and illness.”

• Rajasic items of food should be refrained in a yogic diet; they include:

Caffeinated drinks such as tea and coffee, Overly processed food,
Artificial additives in food. Hot chilli or anything that can irritate the
mucous membranes. Garlic, onion, mushrooms, etc.
 Tamsik/Tamasi
• The second category of eatables that is the tamsik food, include those
which are prepared as hot stuffs.

• When any dish-vegetarian or non-vegetarian-is prepared with too

many spices and with excessive uses of salts, pepper, chili and similar
other seasonings, it becomes tamsik.

• Mainly non-vegetarian food is considered to be Tamsik.

• This type of food suits those who have a coarse nature and a rough
temperament, and are inclined to be noisy, quarrelsome and
intolerant.
 Tamsik/Tamasi
• Hence, this type of food is undesirable and not recommended to the
yoga practitioners.

• “Not fully cooked, flavorless, smelly, stale, leftover by others, not fit
as an offering is the food flavored by the tamasic.”

• Tamasic diet contains food items which are heavy and cause fatigue
or lethargy in a person.

• Such foods are best avoided by people suffering from chronic

ailments or depression.
 Tamsik/Tamasi
• Tamasic diet include food items like: Red meat, Alcohol, Stale or
rotten foods, Overripe or unripe fruits, Burnt food, Overly processed
foods, Fermented food, Deep fried food.

• Tamasic food creates a lethargic state of mind. This includes

food which is stale or cooked over a long period.

• All refined, processed, artificial flavoured foods, deep-frozen

foods, pickles, jams, beverages, deep-fried foods, liquor,
tobacco, drugs.
 Tamsik/Tamasi
• Tamasic foods are those which dull the mind and bring about inertia,
confusion and disorientation

• Stale or reheated food, oily or heavy food and food containing

artificial preservatives fall under this category

• Examples – Non vegetarian diet, stale food, excessive intake of fats, oil

and sugary food.

 Satvik/Sattvik
• In this type, the food is cooked with the least amount of spices and
without much seasoning (Something added to food primarily for the
savour it imparts).

• The food is fresh, attractive and nutritive, and is cooked in a simple

way.

• This type of food is desirable and highly recommended for the yoga
practitioners.
 Satvik/Sattvik
• “Those that increase lifespan, mental essence, strength, health,
comfort, and pleasantness, that are flavorful, Unctuous, stable, and
satisfying to the heart are the foods that are favored by sattvic.”

• Sattvic diet is also referred to as Yogic diet .

• It is considered as natural state of unprocessed food that which is

fresh and free from any additives or preservatives.

• Sattvic diet should be consumed in its natural form as possible, i.e.

raw, steamed or very lightly cooked.
 Satvik/Sattvik
• Sattvic diet comprises of Whole grains (carbohydrates), Pulses, lentils,
nuts and seeds (proteins), Fresh fruit and vegetables (vitamins and
minerals), Herbs, Natural sweeteners such as honey (in small
amounts), etc.

• Satvik food is very simple food and gives loads of energy and keeps
the mind stable. This food type includes Milk and milk products fresh
fruits, dry fruits, seasonal veggies, unrefined cereals, pulses, spices
like ginger, pepper, turmeric, cumin, honey, jaggery, Ghee, and oil.
 Satvik/Sattvik
• Sattvic foods are those which purify the body and calm the mind

• Cooked food that is consumed within 3-4 hours can be considered

sattvic

• Examples – Fresh fruits, green leafy vegetables, nuts, grains and fresh
milk
 Timing of Yogic diet
• The order of timing, spacing of meals at what intervals and breathing
through which nostril should be dominant while eating. Such
guidelines are also the mainstay of these yogic scriptures. Some of
the guidelines are discussed here as under:

• He should avoid early morning bath, fasting, etc. or anything that

causes fatigue. Similarly, he should avoid eating once a day, or not
eating at all or eating again within three hours.
 Timing of Yogic diet
• When the air enters the sun energy channel, it is the proper time for
the Yogi to take his food (i.e, when the breath flows through the
pingala/ right nostril); when the air enters the moon, he should go to
sleep (i.e., when the breath flows through the left nostril or the ida).

• The Yoga (pranayama) should not be practiced just after the meals,
nor when one is very hungry; before beginning the practice, some
milk and butter should be taken.
 Attitude while consuming food
• Yogic scriptures not only shed light on what food group is conducive
for yogic practices they also talk about the Manasthithi (mental
attitude) with which a person should consume his/her meals. This
mental attitude brings positive changes into the biochemistry of a
person.

• Swami Swatmaram says, “Eating sweet and unctuous food offered to

the almighty leaving one quarter (of the stomach) empty this is
known as Mitahara”.
 Attitude while consuming food
• Maharishi Gheranda says, “They call that Mitahara which is pure,
sweet, lubricated and fills only half the stomach and which is
palatable and is eaten to please the god”.

• Above discussed definitions of Mitahara (Yogic diet) share similar

sentiments of mansthithi by offering ones food to god (with in
oneself) or the deity. Thus consumed meal with such mental state
brings harmony between body and mind.
• Yogic diet is specifically designed for yogic practices such that a Yogic
practitioner does not get ill and throughout his practice he/she
remains healthy.

• Yogic diet is mainly of vegetarian type. This type of diet also finds its
basis in the thought of ahimsa (non-violence) the first Yama (Self-
restraint) and Niyama (Personal observances) especially,
Shaucha(cleanliness/ Purity) and Santosha (contentment) of sage
patanjali’s eight-fold path of Yoga.

• Thus, yogic diet is primarily vegetarian, moderate and pure

(unprocessed and unadulterated).
• People having sedentary lifestyle can be immensely helped if they
along with their regular Yogic practices also follow Yogic diet.

• As yogic scriptures say that certain dietary precautions are kept under
consideration before practicing various Yogic practices.

• The ancient literature says, “One should break one’s night long fast at
the time of sunrise and end ones last meal at the time of sunset”.

• Going by what our ancient literature says, we all know BREAKFAST

should be our first meal and that should be king sized.
• Whatever, we eat in the morning is absorbed and assimilated to the
maximum.

• Food taken during the lunch should be easily digestible and dinner should
be the lightest meal of the day.

• When you eat food. Your state of mind will decide how food is going to be
utilised by the body.

• Eat your meals with full concentration.

• Chew your food well and enjoy the subtle taste of each food items.

• Most important avoid using mobile or watch TV while eating food.

 Balanced diet
• There is one important thing and that is to take balanced diet. For
balanced diet one will have to add the following things in eatables
and it should be in correct proportion.

• Carbohydrates

• Proteins

• Fats

• Vitamins, Minerals, Fibre

 Carbohydrates
• Carbohydrates are the most important source of energy.

• They contain the elements Carbon, Hydrogen and Oxygen.

• The first part of the name "carbo-" means that they contain Carbon.

• The second part of the name "-hydr-" means that they contain
Hydrogen.

• The third part of the name "-ate-" means that they contain Oxygen.

• We obtain most of our carbohydrate in the form of starch.

 Carbohydrates
• This is found in the following eatables.

o Cake, Potato, Biscuits, Pasta, Rice, Spaghetti, Bread, cereals

• Sugars are also carbohydrates and they are found in the following
eatables.

• Fruits, Sweets, Sugar Cane, Sugar Beet, Milk.

• Our digestive system turns all this starch into another carbohydrate
called glucose.
 Carbohydrates
• Glucose is carried around the body in the blood and is used by our
tissues as a source of energy.

• We also get some of our carbohydrate in the form of sucrose; this is

the sugar which we put in our tea and coffee.

• Both sucrose and glucose are sugars, but sucrose molecules are too
big to get into the blood, so the digestive system turns it into glucose.
 Proteins
• Proteins are required for growth and repair. Proteins contain Carbon,
Hydrogen, Oxygen, Nitrogen and sometimes Sulphur. Proteins are
found in the following eatables.

o Peas,

o Beans,

o Lentils,

o Milk.
 Fats
• Like carbohydrates, fats contain the elements Carbon, Hydrogen and
Oxygen.

• Fats are used as a source of energy: they are also stored beneath the
skin helping to insulate us against the cold.

• You must balance the amount of energy containing foods with the
amount of energy that you use when you take exercise.

• You must have some fat in your diet because it contains fat soluble
vitamins.
 Vitamins
• Vitamins are only required in very small quantities. There is no
chemical similarity between these chemicals; the similarity between
them is entirely biological.

• Vitamin A: good for your eyes. It is found in some dairy foods such as
milk and also in cabbages, carrots and spinach.

• Vitamin B1 Riboflavin: found in Brewer's yeast, wheat germ, oatmeal,

whole wheat, bran, whole brown rice, black strap molasses,

soybeans, and meats.
 Vitamins
• Vitamin B-6 Pyridoxine: Whole grains are a good source of this
vitamin.

• Vitamin B-12: Found in dairy products.

• Vitamin C: needed for your body to repair itself. It is a water soluble

vitamin. It is found in citrus fruits such as oranges and lemons, and
also in potatoes and tomatoes. It also helps to improve immunity.
 Vitamins
• Vitamin D: can be made in your skin, needed for absorption of Calcium. It
is a fat soluble vitamin. It is made by the body when exposed to sunlight
and is stored in the muscles, however, if the skin is rarely exposed to the
sunlight or is dark little vitamin D is produced.

• Vitamin E: the nice one – helps in reproduction. Vitamin E is a powerful

'anti-oxidant'. It is found in vegetable oils, nuts, green leafy vegetables, and
fortified cereals.

• Vitamin K: It is found in dark green leafy vegetables such as spinach and

kale. It is a fat soluble vitamin which is involved in the clotting process of
blood.
 Minerals
• It is found in following sources.

• Calcium: A good source of calcium is in dairy products and green

vegetables, the RDA for calcium is 800mg.

• Chlorine: It is found in table salt and is rarely deficient in the diet as it

is used as a preservative to foods.

• Sodium: It is also found in table salt as well as dairy foods and

vegetables.

• Phosphorus: It is present in dairy foods and vegetables.

 Minerals
• Magnesium: It is an important component of bones and teeth and is
also an enzyme activator. It is found in green vegetables.

• Iron: It is required in the formation of hemoglobin and myoglobin.

Red meat, liver and green vegetables are all sources of iron. Iron
supplements are taken by people who suffer from anemia.

• Iodine: It can be found in seafood such as shellfish, seaweed and fish.

Iodine has also been added to water supplies in areas where it is
deficient in the main water system.
 Minerals
• Copper, manganese and cobalt are all needed in the diet to form co-
factors for enzymes. Copper is also needed for bone and hemoglobin
formation and cobalt is needed for the production of red blood cells,
manganese is also a growth factor in bone development. They are
found in meat and liver as well as some dairy products.

• Fibre: Fibre is not digested, so you can eat as much as you like, but
you must eat some. If you do not eat fibre your bowels will not work
properly. Fruits, vegetables and cereals are a good source of dietary
fibre. Dietary fibres are also found in plants.
 Yogic method of eating
A Yogic should fill his stomach as

• ½ stomach of food

• ¼ stomach of water

• ¼ stomach for the divine (or) (empty),

❑Everybody should take 2- 2½ liter of water per day for efficient functioning
of all cells and tissues as well as the organs and systems of the body.

❑Food consumed at the time of anger or when the mind is disturbed is a

potent Poison.
 Yogic method of eating
• Balanced diet with equal importance to the constituents of food is
also important.

• One has to take food in a proper and clean place.

• Eat according to hunger only and not for taste.

• Eating should be in a slow movement action and it should be eaten

properly by chewing properly.

• Eating at the right time is also important and in the good company
with sharing.
Importance of drinking water
Importance of drinking water
 Importance of drinking water
• Maintains the Body’s Fluid Balance
• Helps to Consume Fewer Calories
• Work as Muscles’ Fuel
• Makes the Skin Wrinkle Free & Can Reduce the Risk of Pimples
• Helps Kidney Function
• Help People Concentrate, Stay Refreshed and Alert
• Remove Tiredness
• Help a Hangover, Hydrate Body & Stop Pounding Headache
 Importance of drinking water
• Remove Pain in Aching joints, Muscle Cramps & Strains
• Drinking Enough WATER Keep Things Flowing
• WATER may help Fighting Against Sickness
• WATER Promotes Clearer thinking & Work as Brain Booster
 Yogic method of drinking water
• For water consumption, the simplest advice is straightforward: drink
when you’re thirsty.

• While helpful, this advice is often too simple since thirst is a signal
that your body is already headed towards dehydration.

• Previously, studies recommended drinking eight glasses of water per

day, but now most health advisors recognize that individuals require
different amounts of water due to various internal and external
factors, including gender, body type, environment, and lifestyle.
 Yogic method of drinking water
• For example, people who exercise frequently or who live in hot, dry or

high-altitude environments generally need more water.

• It is also recommended to drink in proportion to your body size, and

men are likely to need more water than women.

• Water is the largest constituent of the human body.

• Water is essential to our main physiological functions:

• Water acts as a medium to support numerous metabolic reactions

 Yogic method of drinking water
• Water, as the main component of blood, carries:

1.nutrients, hormones, and other compounds to the cells

2.metabolic waste products away from the cells, for excretion from the
body

• Water is the solvent that assists the elimination of the soluble

metabolic wastes by the kidneys, through the production of urine
 Yogic method of drinking water
• Water ensures body temperature regulation. It is the major
constituent of sweat, and through its evaporation from the surface of
the skin, it helps dissipate excess body heat.
 Ayurvedic tips for drinking water
• If you drink an adequate amount of liquid and still feel thirsty, there’s
a chance that your body isn’t absorbing it properly.

• Ayurveda advises certain practices for drinking water that can help to
achieve optimal hydration.

• First of all, although it can be tempting, don’t drink chilled water!

• Cold water is an enemy of the concept of agni, the digestive fire that
we need to circulate prana (life force energy) throughout our bodies.
 Ayurvedic tips for drinking water
• Ayurveda expert Dr. Vasant Lad goes so far as to call cold water a poison to
the digestive system.

• If your water is warm, that’s even better.

• Boiling water stimulates digestion and circulation, making it easier for your
body to absorb nutrients and flush out toxins.

• Ayurveda also recommends a practice called ushapan, which is simply

drinking water (about one whole liter) first thing in the morning.

• For maximum absorption, practice sipping slowly and in a seated position

to ensure that your body and organs are relaxed.
 Water and Yoga
• Start each day by drinking warm water and sip before meals (not right

after them) and occasionally throughout the day, it’s likely that you
will not need to hydrate during your yoga practice.

• With a fast-paced yoga class, slowly drinking eight ounces of water at

least 30 minutes beforehand is beneficial to maintain hydration.

• If possible, avoid drinking water immediately before or during class.

 Water and Yoga
• In addition to making our physical bodies feel inflated, consuming
large amounts of water before or during a practice also interferes
with our energy bodies; one theory says that sipping during yoga
practice is akin to pouring water over our inner fire as we try to build
it.

• If you do indeed feel thirsty during yoga, take a moment to check in

with your body.
 Water and Yoga
• After a few deep breaths, if the sensation persists, make your water
consumption part of your practice; sip mindfully and don’t let
drinking be a distraction— to yourself or others.

• Finally, make sure to rehydrate after class, especially if you practice

hot yoga or if you typically sweat during practice.
 Risk
• There are risks of drinking too little or too much water.

• Dehydration

• Your body is constantly using and losing fluids through actions like
sweating and urinating.

• Dehydration happens when your body loses more water or fluid than
it takes in.

• Symptoms of dehydration can range from being extremely thirsty to

feeling fatigued.
 Risk
• You may also notice you aren’t urinating as frequently or that your
urine is dark.

• In children, dehydration may cause a dry mouth and tongue, lack of

tears while crying, and fewer wet diapers than usual.

Dehydration may lead to:

• confusion or unclear thinking

• mood changes
• overheating
Risk
• constipation

• kidney stone formation

• shock

• Mild dehydration may be treated by drinking more water and other

fluids.

• If a person has severe dehydration, he/she may need treatment at the

hospital.
 Risk
• Doctor will likely give intravenous (IV) fluids and salts until symptoms
go away.

Hyponatremia

• Drinking too much water may be dangerous to your health as well.

• When you drink too much, the extra water can dilute the electrolytes
in your blood. Your sodium levels decrease and can lead to what is
called hyponatremia.
 Risk
Symptoms include:

• confusion

• headache

• fatigue

• nausea or vomiting

• irritability

• muscle spasms, cramps, or weakness

 Risk
• seizures

• coma

• Water intoxication hyponatremia is uncommon.

• People with a smaller build and children are at a higher risk of

developing this condition.

• So are active people, like marathon runners, who drink large

quantities of water in a short period of time.
 Risk
• If a person is at risk due to drinking large quantities of water for
exercise, consider drinking a sports drink that contains sodium and
other electrolytes to help replenish the electrolytes you lose through
sweating.
 Food as a source of water
• Foods make up around 20 percent of your total fluid requirements
each day.

• Along with drinking your 9 to 13 daily cups of water, try to eat lots of
fruits and vegetables.

• Some foods with high water content include:

• Watermelon, spinach, cucumbers, green peppers, berries,

cauliflower, radishes, celery
 Tips for drinking enough water
• Try carrying a water bottle with you wherever you go, including
around the office, at the gym, and even on road trips.

• Focus on fluids. You don’t have to drink plain water to meet your
hydration needs.

• Other good sources of fluid include milk, tea, and broth.

 Tips for drinking enough water
• Skip sugary drinks. While you can get fluid from soda, juice, and
alcohol, these beverages have high calorie contents. It’s still smart to
choose water whenever possible.

• Drink water while out to eat. Drink a glass of water instead of

ordering another beverage. You can save some cash and lower the
total calories of your meal too.

• Add some flair to your water by squeezing in fresh lemon or lime

juice.
 Tips for drinking enough water
• If someone is working out hard, consider drinking a sports drink that
has electrolytes to help replace the ones you lose through sweating.
Shop for sports drinks.