Unfortunately, it is seen that despite knowing deep down inside what is good and what is not good for us but we choose to ignore the body and mind. One can stick to their natural instinct of having a balanced diet. Regular practice of yoga helps to stimulate these very natural instincts. Wondering how? We will tell you. In this blog by Inner Yoga Training, the best self healing retreat in Bali, one will get to understand the relationship prevailing between yoga and nutrition including tips for a balanced diet to support your practice. So, without any further ado, get your eating bowls and yoga mats and start reading.

A sneak peek into mindful eating and yoga

Nutrition has always been an intrinsic part of yogic practices. The food we eat can have a profound impact on not only our bodies but also our mind. It is imperative to look at the purpose of food before choosing what to eat. Eating a well-balanced diet with sufficient nutrients is essential for maintaining energy levels, building strength and endurance, and supporting muscle recovery. Yoga as well as the Indian medicinal science of Ayurveda recommend the inclusion of light and healthy food items in our diet. Foods that are usually vegetarian, high in antioxidants, vitamins, and minerals, and freshly made are believed to work wonders for your energy levels, happiness, and calmness, and bring mental clarity. Such a diet also works appropriately for building stamina and flexibility to perform Yoga asanas with ease. It also helps in enhancing focus which is important for achieving the meditative state.   

How to incorporate a balanced diet into our daily routine?

Given our fast-paced lives, it is difficult to stick to certain food items. A balanced diet gives energy to the body and mind, increases the resistance power of the body, and develops the mind. Fresh food gives keeps your stomach healthy, your mood happy and helps you to focus better. However, some of us might have a medical history to which we may or may not be allowed to consume certain food items. So, it is important to check that and eat what is suitable for your body, mind, intelligence, and soul. 

• Consume unprocessed and fresh food.

In this fast-paced world, because of a paucity of time, we often have processed foods as a meal. However, health experts always recommend that one should try to eat what is local and fresh as much as possible. At Inner Yoga Training in Bali, the best yoga teacher training in Bali, the attendees are served locally-produced plant-based food throughout. This is because we believe that food leaves an indelible and mindful impact on our minds. And hence, it becomes all the more important to consume what is unprocessed and freshly made.

• Never skip breakfast.

Breakfast is your system’s jumpstart to the day! Whether it’s a simple cup of yogurt with your favorite fruit or scrambled eggs and toast, make sure you break that fast! Also, try eating smaller meals more frequently for sustained energy throughout the day. This avoids energy crashing from big heavy meals and provides a boost in metabolism.

• Make every meal as colorful as possible.

It’s easy to fall into the same old meal patterns and forget to incorporate a variety of different foods into our routine. This is easy to fix if you remember to make each meal as colorfully diverse as possible. A variety of colors also mean a variety of vitamins! Bright orange foods such as winter squash and carrots are rich in beta-carotene and vitamin C. Dark green vegetables have iron, vitamin K, and calcium. So, mix it up, and be sure to eat the rainbow! This is what we do at our retreat center – Azadi Retreat in Bali. 

• Keep a check on your salt and sugar intake.

We all love salt, but you’d be surprised to learn how much sodium is already in many of the foods we eat. Try replacing salt with different herbs and spices. The more herbs you try the more you’ll like and the fuller your spice cabinet will get with new and interesting flavors. The next time you make a meal, start seasoning your meal with herbs or spices first, then taste. You may find that you didn’t need the extra salt after all.

We all fall victim to sugar cravings now and then. However, we don’t often consider how much sugar we’re ingesting when that craving hits. If you find yourself with a serious sugar craving, no problem, you have options. Try choosing natural sugar instead of having a piece of your favorite fruit. Before you know it, it will be like second nature.
To incorporate a balanced diet along with yogic practices, get enrolled in our upcoming Bali yoga teacher certification at https://inneryogatraining.com/. You can also get to gorge at the plant-based meal prepared at the Suksham Retreat in Bali under this training.

The post The Relationship Between Yoga and Nutrition, Including Tips for a Balanced Diet to Support Your Practice first appeared on Inner Yoga Training.

• The Big Toe Pose or Supta Padangusthasana

It is regarded as one of the best asanas for addiction recovery. The Big Toe Pose or Supta Padangusthasana can be done in the following manner:

STEP 1: Start in mountain pose, transfer your weight to the left foot, and bring your right knee up.

STEP 2: Reach your right arm inside the thigh, cross it behind the ankle, and hold the outside of your right foot. 

STEP 3: Now, extend the leg forward and then slowly rotate it out to the side. Hold for 30 seconds.

STEP 4: Repeat on the opposite side.

• The Reclined Thunderbolt Pose or the Supta Vajrasana

The Reclined Thunderbolt Pose or the Supta Vajrasana is a great asana to recover from any and every type of addiction. It is regularly practiced during our yoga teacher training in Bali. Wish to perform it? Follow these steps:

STEP 1: Kneel down on your mat. 

STEP 2:  Place your pelvis on your heels and point your toes outwards.

STEP 3: Separate the feet and keep your knees together. 

STEP 4:  Place your palms behind your hips, pointing them forward

STEP 5: Recline gently first on your palms and then, on your elbows. If you are comfortable, then lie down on your back. 

STEP 6: Place your palms on your knees facing upward, straighten your back, and look forward.

• The Thunderbolt Pose or the Vajrasana

This asana obstructs blood flow to our legs and thighs, and increases it in our stomach area, thus improving our bowel movements and relieving constipation. It also helps in getting rid of acidity or gastric ailments. Here’s how you can perform the thunderbolt pose or the Vajrayana:

STEP 1: Gently kneel down, resting the pelvis on your heels, and turn your toes outward.

STEP 2: Place your palms on your knees facing upward.

STEP 3: Straighten your back and look forward. Hold this position for at least 10-15 seconds.

STEP 4: Focus on inhaling and exhaling.

• The Mountain Pose or the Parvatasana

Since it is beneficial for both your physical and mental well-being, we perform it daily during our 100 hour yoga teacher training in Bali. As part of the Surya Namaskara, Parvatasana is performed after Ashwa Sanchalanasana or the equestrian pose. Hence, Ashwa Sanchalanasana becomes the starting pose for Parvatasana. 

Here’s how one can do it: 

STEP 1: Take a low lunge posture with the chest lifted while the palms remain grounded on either side of the front foot. This is the Ashwa Sanchalanasana or the equestrian pose. 

STEP 2: Now, straighten the bent leg and take it backward. Exhale during this process. Let the right and left feet be together.

STEP 3: Raise the buttocks up. Let the two arms be on the floor and support the body weight.

STEP 4: Lower the head to be between the two arms. The body makes the shape of a triangle when observed from the sides. It looks like a mountain and hence the name.

• Side plank

Side planks are known to make you physically and mentally more resilient. It is regularly done at one of the best yoga retreats – Azadi Retreat in Bali. Here’s how you can do it:

STEP 1: Start with the original plank position. Open up your hips and chest towards your left side, first assuming the side plank position

STEP 2: Raise your right arm towards the ceiling and let the left palm rest on the floor, while supporting the pose

STEP 3: Engage your abdominal muscles, and keep your torso straight with no sagging or bending. Hold the position for 15-20 seconds.

STEP 4: After that, rotate back to the original position and then repeat on your other side.

And that’s it. Sounds easy? Practice these asanas regularly to strengthen your willpower to quit any and every time of addiction. 

Wish to recover from addiction with the help of nature? Spend some time in the lap of nature in the upcoming Bali yoga teacher certification. Enrol now at https://inneryogatraining.com/. One can try the detox retreat at Suksham Retreat in Bali which is really helpful for addiction recovery.

The post 5 Yoga Asanas to Help you in Addiction Recovery first appeared on Inner Yoga Training.