The Yoga of Eating: A Guide to Mindful Eating & Yogic Nutrition

Hello dear readers,

To begin this post, first we have a question for you: Have you ever eaten through a bag of chips or the whole bowl of pasta during a show only to realize, ‘Where did all the chips go?’

Believing you are not alone, we’ve all been there. We live in a fast-paced world, and eating is another item on our list that we want to complete. We eat while driving, typing, scrolling, and rushing out the door. What if we told you that the balance, peace, and energy you seek while on your yoga mat are on your dinner plate?

Welcome to Eating Yoga

At Maa Shakti Yog Bali, mindful eating is viewed as an extension of the yoga practice itself. Just as every breath and movement is approached with awareness, every meal becomes an opportunity to nourish the body, calm the mind, and cultivate balance.

Nutrition in the yoga tradition is so much more than just macronutrients or calories. This is a wonderful and conscious activity called Ahara Kriya (the sacred taking in of nourishment), which is mindful eating. We nourish our bodies, but we nourish our minds and souls, too! We nourish our thought lives and our spirits, as well.

Let’s explore together the ways you can honor your food and meals as a deeply nourishing practice for natural energy, vibrant health, and true inner peace.

So what is the “Yoga of Eating”?

Most people think of yoga when they hear the word ‘yoga.’ They think of yoga postures, or ‘asanas,’ such as Down Dog and Warriors. However, the physical practice is merely one of its trillions of lovely branches. Yoga is about the union of mind, body, and spirit.

So the yoga of eating is just a practice of being fully aware and present in the act of eating. It’s the center of mindful eating.

Again, much like you wouldn’t do a yoga sequence without paying attention to how you line up, you should not eat a meal without paying attention to how you eat your food. By eating mindfully, you listen to what your body is telling you, you savor the taste, texture, and flavor of the food you consume, and you will forever change the way you relate to food.

The Three Gunas: Right Food for Energy

Understanding one of the fundamental principles of Ayurveda, the ancient sister science of yoga, is helpful to practice the yoga of eating. In Ayurveda, all that can be seen and heard, whether it be our food or the elements of the universe, is composed of three cosmic forces or energies called Gunas.

All three of these energies directly influence our mood, our mental clarity, and our physical energy levels.

1. The Energy of Purity and Balance – Sattvic Foods.

Also Read: Fasting and Yoga: Ancient Practices for Modern Health

You want to be calm and focused and naturally energized; you want to focus on Sattvic foods. These are living foods, whole foods, and unprocessed foods that are teeming with prana (life force).

Fruits and vegetables (like fresh organic produce), whole grains (such as quinoa and brown rice), legumes, nuts, seeds, and herbal teas.
The result: a clear mind, physical energy that is constant, and a peaceful heart.

2. Rajasic Foods (The Energy of Activity and Passion)

Foods that are stimulating, spicy, and intensely flavored are considered Rajasic foods. This is not a bad thing when we need it to help get our ju-ju flowing and we need to be active, but too much of it can make us feel anxious, restless, and stressed out.

These include hot peppers, excess spices, onions and garlic, caffeine, fried food, and over-processed sugars.
The Result: The nervous system is overstimulated, the mind is racing, and sudden energy crashes.

3. Tamasic Foods (The Energy of Heaviness and Lethargy)

Tamasic foods as you can also know by the name itself are heavy food items. These food items are those which can make you feel all lethargic in a random afternoon when you will be trying hard to focus on your work.

Examples: leftovers that have been in the refrigerator for too long, microwave meals, foods with high added artificial preservatives, fast food, and alcohol.
The Outcome: Brain fog, lack of motivation, and slow body movement.

Your Yogic Goal: Fill your plate with mainly Sattvic foods to ensure you build and maintain healthy, high levels of energy and a naturally calm mind all day long.

Here are 5 simple steps to practice mindful eating every day.

There’s no need to make drastic changes in the way you eat to begin practicing the yoga of eating. It’s a matter of mindset when it comes to your plate. As long as you follow these five easy steps, your next meal will be a gorgeous, mindful experience.

Step 1: Unplug and create space.

Get rid of the distractions before you even reach for your fork. If you have a television, turn it off; if you have a cell phone, put it in another room, and if you use a computer, close it. Make your dinner space a sacred place, as in your yoga mat. Eating while distracted hinders the brain’s ability to accurately process what you are eating, making it easy to overeat and suffer from digestion.

Step 2: Three deep breaths

Take a break before eating. Sitting in an upright position with your back straight. Make three slow, deep breaths of your tummy. This is an extremely easy act and an instant switcher from fight or flight (stress) to rest and digest (parasympathetic state). When you relax your body, the digestive enzymes your stomach creates are the correct ones needed to help you absorb the most out of your meal.

Step 3: Give your food a moment of gratitude.

Check your plate for 5 seconds. Consider how this food traveled to you. Consider the sun, the soil, the rain, the farmers who cultivated it, and the drivers who carried it. Gratitude for food alters your relationship with energy to recognize, more deeply than transmutation, the value of all your food.

Step 4: Use All 5 Senses

Food ought to be tasty—but not solely! Make it a multi-sensory experience.

Look at the vivid colors that are on your plate.
Enjoy the delicious scents that are filling the air from the cuisine.
Use a fork or hands to feel the different textures.
Hear the crunch of fresh veggies.
Savor the nuances of flavor while chewing.

Step 5. Chew thoroughly and slowly

Know that the digestive system starts in your mouth. The enzymes present in your saliva assist in the digestion of food. Chop your food into small bites and chew at least 20-30 times per bite. This is not only easier on your stomach, but it will also make your meal take longer to eat and allow your brain time to catch up and understand that everything is OK and you’re comfortably full.

A mindful eating practice is beneficial in many ways.

If you begin framing your meals as part of your yoga practice, positive change permeates all aspects of your life.

Benefit Area	What You’ll Experience
Digestive Health	Significantly alleviates typical digestion problems such as flatulence, bloating, indigestion and acid reflux by keeping the body relaxed.
Natural Weight Management	You’ll naturally reduce your intake and end up feeling full when your body tells you to, avoiding overeating.
Sustained Energy Levels	Produces and eliminates the dreaded mid-afternoon energy crash by concentrating on Sattvic, clean, whole foods.
Emotional Balance	It cuts the cycle of emotional eating, stress eating and late-night binge eating to help heal your relationship with food.

Your Body: The Ultimate Guide to Hunger Cues

Also Read: Sattvic Foods for Mental Clarity: A Practical Guide

Interoception is one of the most generous gifts you can receive in a regular yoga practice—knowing what is going on inside of your own body. The Yoga of Eating is the practice of cultivating inner awareness directly on the level of the food craving.

That’s right, physical hunger is a gradual experience. You may experience some mild rumbling in your gut or a little drop in energy. Almost any nutritious food can do it, and after you eat, it’s gone and you’re full.

However, emotional hunger strikes in the blink of an eye. It requires a specific comfort food, which often includes something high in sugars, salts, and/or fats, and is not a need of the empty stomach. It’s typically caused by a feeling such as loneliness, boredom, anger, or stress.

Next time you are in the kitchen, pause for a second and ask yourself, “Am I physically hungry or am I feeding an emotion?” No judgment here! Just realizing what you are being told is a giant leap forward on the yoga path.

For those wishing to explore these principles in greater depth, a 300 hour yoga teacher training Bali offers an immersive opportunity to study yogic nutrition, Ayurveda, meditation, and conscious living as part of a complete yoga education.

Bringing the Practice Off the Plate

The yoga of eating is not dieting, macro counting, or any other diet that is devoid of joy. Yoga is always about ahimsa (non-harming)—that means being very kind, gentle, and compassionate with yourself.

There’s nothing wrong with eating a slice of cake when you’re reading your newsfeed on your phone one day! Just observe it, smile, breathe, and make a decision to add a bit more awareness to the next meal.

Slow down, select colorful, healthy foods, and think positively, and each meal will be a lovely meditation. Of course, you’ll experience a lasting energy boost, a healthy glow on your skin, and an overall sense of calm and balance that will persist long after the dishes are done.

Namaste and enjoy your meals!