Yoga tools and special diets: Sattvic foods and healthy diets

**Supportive Exercises**

**Completementary Exercise**

When practicing, we need some props to help us complete the movements. Props

WOODEN BENCH wooden chair

HIGH STOOL

LOW STOOL (Short Stool)

HALF-HALASANA STOOL Half-Gap Stool

**Props**

ROUNDEN WOODEN BLOCK (Round Wood Block)

FOAM BLOCK

Rolled Foam Blanket

BLANKET folding blanket

BOLSTER mat

CREPE BANDAGE Yoga Belt

Assisted Practice

**Special Yoga Recipe**

Many instructions in the mind are carried out by the body, so it is important to pay attention to diet and lifestyle in order to maintain physical and mental health.

For thousands of years, yoga practitioners have followed the same dietary principles: moderation, balance, and nutrition. We should not eat too much, but leave about a quarter of our stomach empty. We should maintain a calm and relaxed state of mind while eating.

In yoga, the word for the body is anamaya kosha, which means "food shell." The coarsest part of food is removed from the body by the digestive system, the coarser part becomes the physical body, and the finer part becomes the spiritual body. This is why you should value what you eat. You are what you eat. Food is not just something you oil every day, but something that becomes a part of you.

A key aspect of yogic eating is moderation. Yoga does not encourage overeating or excessive dieting. In the developed world, excessive dieting, binge eating, and food disorder are common, so it's important to heed these teachings. Furthermore, many of us eat while working, watching TV, or otherwise neglecting the food in front of us. We should chew slowly and thoroughly to aid digestion.

**Vegetarian**

The yogic diet is vegetarian, meaning the food consists of animal meat except for milk, cheese, yogurt, butter, eggs, and honey. Yoga advocates a strict vegetarian diet, abstaining from milk or dairy products, eggs, honey, or other animal products. Other branches of yoga, such as Tantric Yoga, allow practitioners to eat meat, but that is uncommon.

The principles of vegetarianism are:

A predominantly vegetarian diet is beneficial to health, as animal protein takes a long time to digest and puts strain on the kidneys and liver. Meat contains a high proportion of uric acid, which can lead to stiffness and joint pain. Additionally, hormones and antibiotics from animal products can enter the human body.

Contrary to popular belief, many vegetarian foods provide the body with enough protein, such as eggs, peas, nuts, and seeds, which are rich in protein and, in any case, many Westerners eat far more than we need.

Many people ask if becoming a vegetarian is important for practicing yoga. Yoga tells you that this doesn't require a sudden change or conversion. You can gradually adjust your body by increasing the number of vegetarian meals each week, month by month, as the digestive system functions best in a vegetarian environment. Vegetarians have a 40% lower risk of cancer and are less prone to obesity. Even if you're not yet a vegetarian, you can still benefit from a yogic diet in other ways.

Some people have found that by incorporating asana and pranayama (breath control) into their lives, and by wanting to expand their yoga practice to include social and personal guiding principles (yamas and niyamas), they naturally stop eating high-fat foods.

Asana practice is particularly effective in making you aware of the effects of meat, coffee, and alcohol on your mind and body (you will also feel that asana practice enhances your sense of taste and smell and reduces your cravings for spicy and salty foods).

**Water is the source of life**

Water is essential for the healthy functioning of the human body. Without water making up 80% of our body, it's impossible to effectively remove toxins and waste and grow new tissue. When you begin practicing Asana, drinking adequate water is especially important. The body's response to Asana is to remove accumulated waste, and it needs sufficient water to flush the system.

Many of us don't drink enough pure water and may be in a state of permanent dehydration without even realizing it. Dehydration can lead to headaches, difficulty breathing, and other minor health problems. Drinking tea and coffee all day, like many others, makes it difficult to ensure adequate hydration. They don't have the same rehydration properties as pure water.

They have a diuretic effect on the body, meaning they increase the production of urine and the loss of water in the body. They also contain caffeine, which can stimulate and burden the body.

**Symptoms of dehydration**

If you frequently experience the following symptoms, you should increase your daily water intake; your saliva should be sticky; you should feel weak, drowsy, tired, and have infrequent urination; and your urine should be dark yellow or orange. (You should consult your doctor if...)

You may experience fatigue or urination problems. Another symptom of dehydration is dry skin. Modern homes with central heating and air conditioning tend to have dry skin. Instead of applying topical moisturizers to rehydrate your skin, drink more water to rehydrate it.

**Maintain adequate hydration**

To develop a habit of drinking plenty of water, drink a glass of water every hour from waking up to going to bed. The first thing to do upon waking is to drink as much water as you can comfortably drink (about a liter if possible), then gradually reduce the amount. You should drink pure water and uncarbonated water on an empty stomach. Other beverages, including any flavored drinks, will be digested by your body to absorb nutrients. You can increase your water intake by drinking herbal teas, fruit and vegetable juices, milk and vegetable milk (coconut, soy milk, etc.), and eating water-rich foods such as fruits and vegetables, but these cannot replace drinking enough pure water. Carbohydrates are made from carbon dioxide, and although the gas may seem more palatable, it can cause discomfort and gas buildup. Drinking water with meals is not recommended, as it dilutes digestive juices and hinders nutrient absorption. Never try to lose weight by reducing your water intake; this is harmful to your health. In fact, drinking enough water can sometimes help overcome weight problems and retain fluids. Increasing your water intake can help resolve imbalances in toxins and minerals in your body.

**Water Quality**

All water is composed of different minerals that affect its chemical composition and taste. Many bottled waters are slightly alkaline (greater than pH 7). This type of water is often called "hard" water, and many people believe that hard water tastes better than soft water (some softer mineral waters are said to taste a bit slippery). The alkalinity of tap water varies depending on where you live and is always chemically treated and fluoride is added. Although drinking tap water is better than having no water at all, it is recommended to drink high-quality bottled water.

A side effect of Asana practice is a refinement of taste and smell. This means you'll discover the different effects of various water flavors, much like wine tasting. Try buying several different bottles of water and tasting them one by one; you'll discover their distinct characteristics, and you can begin to appreciate several brands of mineral water and become a very knowledgeable connoisseur.

**Healthy Dieting**

**HEALTHY FASTING**

The most effective way to cleanse and purify the body and mind is through dieting. Dieting allows the entire digestive system to rest, and the energy you normally use to digest and absorb food is used to repair and strengthen your bodily systems. Furthermore, many people find that dieting makes them feel particularly focused and clear-headed, allowing them to concentrate better and meditate for longer periods.

Dieting is an act of self-discipline that needs to be performed carefully. While simplicity and self-discipline are important concepts, yoga does not require extreme self-harm. Dieting should fairly cleanse your system and restore balance to your body. Yoga should be avoided by those who are unwell, pregnant, breastfeeding, or taking medication, unless under strict supervision. Dieting should not be done frequently (many people find that seasonal dieting is sufficient).

Dieting should not be considered a quick way to lose weight. Weight loss dieting involves a long-term plan of calorie control and dietary changes. During a diet, your food intake is restricted for only a few days and does not lead to fat loss.

**Side effects of dieting**

It's normal to feel a little cold while dieting, so you must wear warm clothes. However, you may also experience the following side effects: headache, unpleasant odor, a feeling of something on your tongue, dizziness, and nausea. Many of these side effects are minor, but if you experience severe heart palpitations or breathing problems, you should consult a doctor and gradually give up the diet.

**End Dieting**

Ending a diet should be a slow and gentle process to allow your body time to adjust. On the last day of your diet, eat grapes, and then the next morning at 10 a.m., eat more fresh fruit, or perhaps a small bowl of yogurt.

Eat the same food again at 3 PM. The second meal should include vegetables and a salad. The next day you can add some rice or other grains. After that, you can eat normally.

**Food Categories**

Meat, fish, beans, vegetables and fruits

Food Composition Table: The sections in the table below show the levels of fat, fiber, and cholesterol in various foods (up to 4).

(Table content omitted)

**The Influence of Diet on People**

Yoga can purify one's inner self, and diet plays an extremely important role in this.

Ancient yoga practices categorized food into sattvic, transigenous, and tamasic foods, with sattvic foods being the most advocated by yoga.

**Transgender Power**

Yoga advocates minimizing exposure to stimulating foods such as onions, garlic, tea, coffee, nicotine, overly salty foods, and fast food snacks. Refined sugars, soft drinks, and chocolate are also considered foods with altering properties. These altering properties can interfere with emotions, causing restlessness or agitation. Furthermore, they can damage both body and mind, leading to unhappiness.

Transgender behavior: Transgender foods can overstimulate the mind and body, easily causing neurological disorders.

Abnormal foods: Foods that are too dry or burnt, such as those that are sour, bitter, salty, or pungent, can cause illness.

**Inertial Forces**

Reduce your intake of foods that have a sluggish effect, because they can cause adverse reactions in the body.

The feeling becomes heavy and tiring. Meat, fish, eggs, medicine, and alcohol are all considered tacky foods. Roasted, fried, spoiled, and preservative-treated foods are also included. Mushrooms also fall into this category.

Lazy behavior: Lazy foods are harmful to both body and mind, making people lazy, sluggish, and lacking motivation. Overeating is also a type of lazy behavior. Lazy foods: Rotten, spoiled, or unclean foods are favored by people with a lazy nature.

**The Power of Satiation**

Sattvic foods are those that stabilize mood and enhance brain function. They are also rich in nutrients, natural, and free of preservatives or artificial flavorings. Examples include fresh fruits, fruit juices, salads, grains, beans, seeds, and milk. Sattvic foods are easily digested and provide plenty of energy, making people energetic, healthy, and reducing fatigue and work stress.

Puritanical behaviors and foods not only purify the mind but also stabilize emotions and nourish the body. They increase feelings of pleasure and maintain psychological and nervous balance. Puritanical foods: Delicious and palatable foods are loved by those with a puritanical nature; they can prolong life, purify life, and bring health and happiness.