Eating well: Yoga Poses for Mindful Eating

Eating well: Yoga Poses for Mindful Eating

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The yoga diet is not about weight loss, although if you are too heavy you will lose weight if you follow its precepts.

It is a vegan diet based on fresh, in-season, and preferably locally-grown foods that are prepared with care and attention to color, texture, and flavor. A yoga meal is not gobbled down in front of the TV, but consumed, preferably in the company of friends or family around a communal table, in a relaxed atmosphere. 

A typical day might start with hot water and lemon juice, a green or ginger tea, or another herbal or yerba mate tea. Breakfast could be a porridge made with oats, quinoa, rice, or millet and topped with fresh berries.

Ideally, lunch should be the main meal of the day for everyone who follows mindful eating habits. It should also feature vegan proteins, such as sprouted grains, beans (as well some chickpeas, cannellini, etc.), or maybe Korean tofu, accompanied by raw or steamed vegetables. Cooking fats should always be plant-based, such as olive oil.

So in this article, we will be discussing the top five yoga poses for mindful eating.

(Related: What is mindful eating: 7 benefits and how to practice)

Yoga Poses for Mindful Eating

Pose #1: complete breath standing

With this breathing pose, we will learn how to breathe correctly, in steps with the required asanas as you practice them while being mindful, as it will greatly enhance the benefits of yoga and the benefits you draw from the various yoga poses.


  • This pose helps in increasing one’s energy & focus
  • It also strengthens the spine
  • This pose also tones one’s arms & upper body
  • It also improves one’s overall balance & posture


  1. To start with this yoga pose, start standing in the Mountain Pose.  Then start to exhale slowly through the nose, while contracting your abdomen and then relaxing both your shoulders and neck. So let your chin sink towards your chest.
  2. Begin with a long, deep breath as you slowly start to raise your chin and arms, both palms facing upwards. Lifting both of your arms opens your lungs allowing the air to naturally flow in.
  3. At the same time, rise on both of your toes until both of your arms are fully extended above your head. Then slowly bring your hands together if you feel you can do it. And then accordingly hold the same pose for a count of five.
  4. And as you begin to exhale gracefully lower both of your arms and then accordingly, sink onto your heels.
  5. Repeat the same process about five times.

Pose #2: side bend

This side bend yoga pose is often considered great for warm-up sessions and exercises. So with the help of this article, try to increase your side stretch or bend to each side just a little more than you did in the previous article.


  • This yoga pose strengthens the spine
  • It focuses and targets the “love handles”
  • This pose helps in toning one’s arms


  1. Start by standing in the Mountain Pose, then accordingly place both of your hands by your sides. Jump, or step, your feet to about two feet apart from each other, and then inhale as you gracefully raise both of your arms.
  2. Then clasp both of your hands above your head, hugging your head with your biceps. Make sure to keep your index fingers straight in a ‘steeple’ pose.
  3. Then slowly exhale and bend slowly to the left side, ensuring you don’t lean forwards or back.
  4. Then accordingly, hold this position for a count of 10, breathing in the same position, then exhale to the center.
  5. Repeat the same process on the other side as well.

Pose #3: triangle pose

Today we will move a step further with our asana practice with this intense triangle pose stretch.


  • This pose helps elongate & strengthen one’s spine
  • Helps in toning one’s legs
  • It also stimulates the liver, spleen & kidneys
  • It also builds strength & determination


  1. To start with this pose, stand in the Mountain Pose, both palms pressed together in front of your chest.
  2. Then step your feet to about 2–3 feet apart from each other. Raise both of your arms to the shoulder level as you begin to inhale, while both of your palms face down.
  3. Accordingly, turn your right foot and leg out to the side to about 90 degrees. Then accordingly, turn your left foot slightly towards the right heel.
  4. Then place your left hand on your hip. Continue to exhale as you slide your right arm down your right leg as far as it will go without straining too much. While keeping your chest open.
  5. Then continue while extending your left arm close to your ear, while keeping your elbow straight. Look straight ahead. Accordingly, hold this posture for a count of 10, still breathing in position.
  6. Repeat the same process on the other side as well.

Note: If you happen to have a heart condition or maybe high blood pressure: then it is advised for you to not go beyond Step 4. And then accordingly repeat the same thing on both sides.

Pose #4: bound angle pose

To start with this pose, press both of your knees down slightly further today than we did in our previous article, without straining too much.


  • This pose benefits urinary and reproductive organs
  • It also relieves the menstrual discomfort
  • Helps in stretching the thigh muscles
  • Helpful in Relieving the mild depression


  • Start this pose, by sitting with both of your legs extended in front of you, both hands resting on the floor behind. Then gently bend both of your knees and press the soles of your feet together.
  • Accordingly, bring both of your hands to the front and clasp your feet.
  • Continue to exhale, and then gently ease both of your knees down towards the floor. And accordingly hold the most extreme position for a count of 20, while slowly breathing in position.
  • Then accordingly release from the posture by raising your knees to your chest while sliding both of your hands up to the knees. 

Pose #5: half twist

This half-twist pose will gently twist your body while realigning the spine, but it also will firm your waistline.


  • This pose helps in massaging the digestive organs, aiding the elimination
  • It also helps in stimulating the lymph flow
  • It also strengthens the immune system
  • The half twist also calms the nervous system


  1. To start with this pose, sit on the floor, both of your feet together extended in front of you and the hands on the floor beside your hips.
  2. Slowly inhale to lengthen the spine and then accordingly press your sitting bones into the floor.
  3. Continue by Exhaling and by bending your right knee, drawing it towards your chest. Then place your right foot on the floor just outside your left knee.
  4. Then accordingly place your right hand on the floor behind you and also bring your left hand over to clasp your left knee.
  5. Afterward, starts gently twisting your head and neck as far as possible without putting too much pressure or straining to the right. Hold the same posture for about five full breaths.
  6. And then accordingly, return to the initial position and after while repeat the same process on the other side as well.


After going through all the poses, you have to practice all the poses all over again in a dance-like sequence. If necessary, pause in between the poses if you need a break or rest. Also, it is vital to practice the mountain pose just once at the end of each yoga session to get the maximum results.

  • SIDE BEND:  Repeat 5 times
  • TRIANGLE POSE: Repeat 3 times 
  • BOUND ANGLE POSE: Repeat 5 times
  • HALF TWIST: Repeat 3 times

(Also Read: Yoga Poses for People With Hectic Lifestyles)

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