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Nutrition of yogis in the middle band

The purpose of hatha yoga as one of the stages of the path to the heights of Raja Yoga – the mastery of the universal life force – prana.
PranaIt is everywhere, manifesting itself in various forms and quality, filling and impregnating a living and non-living matter, it joins together the body, mind and spirit. We get prana from the atmosphere and from food. Daily Shatkarmas correct practice, asanas and pranayama develops and enhances the body’s ability to absorb, process and accumulation of reserve Prana. This is especially true in the modern metropolis, where environmental and social factors lead to more rapid contamination of the entire body structure and high energy consumption. Prana only absorb from the air and sunlight, in an amount sufficient for the active life, not everyone is able to yoga practices. For the vast majority of the primary energy source is food. A person aspiring to practice regularly and intensively, at some point comes to an understanding of the fact that many old habits nullify the effect obtained from the practice. This also applies to eating habits. The desire to eat the “right” is common to many, both beginners and “advanced” practices. Diet, associated with the practice of Yoga, is inseparable from the practice itself, and contributes to the operating time and the quality of development, accelerate the process of evolution of consciousness.

Habits and addictions. Guna and emotions.

Consciousness – is not only reason and intelligence, but the ability to feel, feel.
Mind, conscious of the isolation of the self, in the Indian tradition called Ahamkara.

Rooted in the body, Ahamkara can forget about your true, essential nature, identifying himself with the false self – the personality, consisting of a set of habits and automatic responses.
Passion for the game with the sensual pleasures in contact only with the physical body. Habits and addictions arise as a consequence of attachment to particular states of mind and body. Subconsciously accepted everything that supports the usual installation and patterns of perception of reality.

Any food somehow affects consciousness.
For example, when using food stimulants (sugar, coffee, chocolate, some spices, etc.) To increase the level of activity, there may be an illusion of prosperity, “the fullness of life.” Sugar is a powerful stimulant that brings ahamkara immediate gratification for a while neutralizing the sharp fluctuations of the mind. Sweet tooth often appears as compensation for the disappointment of bitterness, feelings of dissatisfaction. As a result of the biochemical effects of food we get nervous or passive, concentrated or dispersed. Changes state and perception. Of course, the food is not the only or primary factor, but constant. Informed food choices and diet helps to form a stable psycho-emotional background, favorable to the practice of yoga. Worth to remember that all the attachments are temporary, they disappear with the expansion of limited perception, peculiar to our personality in everyday life.

The properties of the products of the nature of the impact on the consciousness are divided into three categories, called
modes .

  • Tamas – wave potential energy. It appears in consciousness as inertia. Its predominance is lack of activity – weakens the ability of discernment.
  • Rajas – the waves of kinetic energy. It manifested as a movement. The condition in which excessive mental activity weakens discernment.
  • Sattva – harmony. Harmonious state of consciousness in which the mind distinguishes correctly.

Tamas – the darkness is, the inability to perceive, ignorance and fear of mind, staying in lethargy.
Tamas manifest states lethargy, laziness and stupidity, subduing the mind or subconscious external forces. Tamas – is the passivity of consciousness, “floating on the waves of dreaming” sleep of reason, instinct.

The excess Rajas generates anxiety, dissatisfaction with the fact that there is, a disturbed mind, enthusiastic pursuit of pleasure, passion, thirst inflames desire.
Emotional manifestations of rajas – anger, stubbornness, the desire to manipulate others. Tamas and Rajas are necessary in nature, vzaimokompensiruya each other. Energy and vitality rajas complement the stability and permanence of the forms of Tamas.

Sattva arises when Rajas and Tamas equilibrium.
Sattwa – quality by which express themselves creatively ahamkara through the mind and senses. Sattva means clarity, literally – something that has the same nature as the truth (Sat). Sattvic state – a clear understanding, balanced, untroubled perception. With the development of the quality increases impulse control of the mind to the rajas or tamas.

Sattvic food

“(The most favorable food for Yoga ): Good cereals, wheat, rice, barley, milk, melted butter, yellow sugar, sugar crystallize, honey, dried ginger, Patola (spice cucumber), five vegetables (local leafy vegetables) beans (legumes and other species), and pure water.

Yogi should take nourishing and sweet food, mixed with melted butter and milk; it must feed Dhatu (main body components) and have a suitable and pleasant “.

(Hatha Yoga Pradipika, 1.62-63)

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62 products listed in the sloka have in common – they are sattvic.
In addition, the pleasant taste and nutritious. When compiling a diet it is important that the new food you like. You should not abruptly excluded from the diet of the foods, not finding a suitable replacement for them. The main requirement for the food that it needs to nourish the dhatus, all tissues and body components, creating favorable conditions for the development of the mind (mental body) and spirit (causal body).

Mitahara is “Sattvic food.”
Sattva brings the qualities of purity, ease, tranquility and harmony. Sattvic diet was originally designed for yoga practice to improve mind. Its balancing effect on the mind and helps in the treatment of mental disorders. Sattva promotes the integrity of the mind, body and spirit.
Sattva guna is enhanced by sweet food that does not mean the presence of an excess of sugar. Naturally sweet taste have cereal and fruit, some vegetables and dairy products. Its properties are described in detail in another authoritative text on hathayoga – “Gheranda Samhita” “Sweet taste has the same nature as that of human body tissue which have a sweet taste and, therefore, promotes the growth of all tissues of the body and Ojas”.

(Ojas – the quintessence of the energy the body is literally “that which gives life force” is a subtle essence of the reproductive and hormonal systems of the body, which supports the immune system..)

Helping to achieve longevity, sweet taste has a calming effect on the five senses and the mind, gives strength and a good complexion.
Nutritious, invigorating effect, causes a feeling of satisfaction, strengthens the body, increases its weight. In other words, it saturates the body, helping renewal and regeneration of tissues. Energy sweetness cooling, wet and heavy, so it needs a strong full assimilation
Agni – the digestive fire. Intensive practice postures and pranayama greatly enhances Agni and if it formed an excess of the organism, reworking Amu (slag) reserves begins using tissue that may unnecessarily “dry” body. In this case, moisturizing, cooling and nutritional properties of the food needed to maintain balance in the body.

Sattvic diet includes only pure foods rich in life force (prana).
Contraindicated foods with killing living beings. Although fish and meat has a sweet taste imparted to them the energy activates instinctive programs, encouraging the mind to tamas and rajas. Undesirable products grown in infested environment or with the use of excessive amounts of fertilizer, is genetically modified. Sattvic diet – a reasonable balanced diet. It should not eat too much or too little. Malnutrition – a way to depletion, resulting in body weakness and infirmity. If overeating is consumed excessive energy on digestion, it pulls it from the other centers, and as a result causes the formation of Ama nedoperevarennoy food. The ideal ratio of described further in “Pradipika” – when the stomach is full of food half, a quarter, and a quarter of liquid air. With overeating even the most sattvic food into a deep state of Tamas.

Sattvic food originally intended for the “opening” of the mind, so the active life or physical exertion it might not be enough nutrient for the body, which is especially important for people with a constitution
Vata .

The food quality and taste different in different ways effect on the doshas, ​​so you need to be a diet based on the individual constitution.
Balance in body and mind – a single interconnected process, it is important not only to the composition and properties of the products, but also the state of mind in which the food is cooked and eaten.

The important point for the full cleansing and body work – the use of a sufficient amount of pure water.
Her number for each individual, at least – a glass of raw spring or well-filtered water in the morning (on empty stomach), a certain number before each meal and a glass before bedtime. In cold weather, better warm in hot – cool. Tea, fruit compote, juice and other liquids are not a complete substitute for pure water, as are digested like food, causing the secretion of gastric juice.

Strategic products yogi middle band

Based on the foregoing, a brief look at the products most suitable for feeding practices of hatha yoga in the middle lane.
Products are listed in descending order of sattva, included in the list available in our region or suitable replacement. 


By its nature, the fruit sattwic and easy to digest.
It can be used without limitation any local fruit and berries (not local too) in their corresponding season. Fresh or as fresh juices. Less often baked. Stale and rotten fruit – tamasic. In the form of jam and canned fruit compotes lose most of the vitamins and an excess of sugar – rajasic. It is better to replace them with dried fruit (soaked or tea). Good any dried berries as fruit drinks (pour boiling water and infuse thermos). Recommended “Pradipika” yellow (or brown, cane and palm) sugar we rarely, and white refined sugar definitely better replaced with honey.   

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Sattwic less than fruits and heavier.
Suitable sweet and not any sharp vegetables such as cucumbers, pumpkins, carrots, beets, celery, squash, turnips, tomatoes, eggplants, etc. Heavier – potato, okra… Sattwic not sharp salads and young turnip greens, including a wild (goutweed, plantain, nettle) – they purify the blood and contains many useful trace elements. Cabbage in excess rajasic promotes gassing – this is compensated by quenching with the addition of ghee. Sauerkraut, turnip, radish, hot peppers, onions and garlic – rajasic and tamasic. All other vegetables, fresh, baked or steamed – are useful.


Cereals – the basis of sattvic diet.
The most sattvic – rice (basmati, brown, black and other varieties), it is better not polished. Brushed, polished and steamed rice is useful out of it together with the shell removed nutrients (possibly basmati rice – the exception, before processing it pour over boiling water and part of the substances from the membrane moves to the center of the grain). Wheat germ – superfoods, the most suitable for our climate, contains a range of vitamins and minerals. It nourishes the body, literally energizing (restores power after illness and during exercise). However, in its raw form for many it may be too heavy. This can be avoided by eating it in smaller quantities and carefully perezhovyvaya (1 to 2 tablespoons of warm ghee, add honey to taste), or in the form of cakes (which are also more palatable and easier to digest). Just prepare rye, oats and barley are less likely (it is technically more difficult, because it does not removed the toughest shell grain). Oats in the number of protein is superior to all other cereals. Of course not cereals, and whole grains. Enveloping and nutritional properties of oat broth Agni successfully used in excess (e.g. allergy to milk). Buckwheat, barley, millet, corn-too favorable, but are used less frequently. Bakery products from flour derived from grains, devoid of membranes, fetal and prana – undesirable. Grain bread more appropriate, better yet, if it is without yeast (it is believed that the thermophilic yeast with regular use suppress microflora). In the capitals of such sold in supermarkets. Unleavened cakes of flour, meal, prepared in the manner of Indian chapatis, a good alternative to traditional bread, if there is time to prepare them.


A good source of protein, but heavy and promote gassing.
Exceptions are tofu (soy cheese obtained by fermentation). Followed in order of increasing severity: red lentils, small green lentils, lentils large, chickpeas. Even heavier fine and white beans, red beans, chick peas, black beans. Significantly reduces the “explosion” of leguminous pre-soaking and better germination and removal of the shell. Adding spices during cooking also helps.

Do not cause much confidence from soy flour products ( “tasteful chicken,” etc.), soy milk ( “enriched”), mayonnaise, chocolate and mushroom soy paste and the like, usually containing preservatives, excess salt and spices.
Tofu produced in violation of the technology or knowledge – too hard and difficult to digest (often referred to as “soy cheese”). High-quality tofu – sfermentirovan good, soft and gentle. Mung bean sprout and chickpeas per day (pre-soaked in warm water for 4 hours) and then stored in refrigerator up to 4 -5 days.


Seeds and nuts – a valuable component of the diet, by its nature sattwic.
To use their best fresh or soaked and lightly roasted (but not overcooked and salty – otherwise they lose their useful properties, acquiring Tamas). Because they are heavy and do not mix with other foods, it is better to eat a little as a separate dish, or in conjunction with juicy vegetables, salad greens, soaked dried fruit. More easily absorbed in the form of cocktails (with macerated kernels removed husk, milled and whipped with water in the blender at high speed). Available with us are particularly useful almonds and pine, as well as cashews, walnuts, filberts, brazil, hazelnuts, pumpkin and sunflower seeds, apricot pits. Nuts and oily nutritious, their warming properties are well suited for cold climates.


Especially in warm ratio Yogins cooling to dairy products.
Sattva is pertinent and greatest quantity of nutrients has fresh, not boiled, is not pasteurized, homogenized milk not, of good healthy cows (or goats), which were not fed with antibiotics and feed. Exposure to various processing milk acquires Tamasic properties and helps produce Ama. Antibiotics, which are fed cows, a common cause of allergies for industrial milk. The usefulness of various enriched with vitamins and other milk doubt. It is much easier with dairy products, they last longer and are stored in the presence of different strains of bifidobacteria and freshness are easier to digest. They are less sattwic, and in the rapid growth of bacteria and skisanii are tamasic. From commercially available is better to look better, made from fresh ingredients, not powder. Any natural homemade products is always preferable. With moderate use of good unsalted homemade cheeses, like Paneer, Adygei (salty type suluguni or cheese can be pre-soaked), fresh cheese. Hard cheeses, which are used in the preparation of enzymes obtained from the stomachs of slaughtered animal – very heavy food, “fashionable” cheese mold – an Tamas dose. Of fat is an ideal product ghee – clarified butter refined. His many nutritional and medicinal properties are praised in treatises on yoga and ayurveda. Less suitable for permanent use ordinary butter (industrial contains additives which “out” when its remelt), even less – and sour cream.

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Milk – an independent food.
It is best to use it alone or with the addition of ghee and honey, and spices. Honey and spices such as turmeric, ginger, cardamom, cinnamon and cloves – to improve the process of digestion, eliminating excess kapha. More than 350 ml of milk at one time, the body is usually not fully absorbs.


Most oils are generally heavy and large quantities of undesirable.
But ghee can be used without restrictions by adding a variety of dishes. Sattwic sesame and coconut, from more affordable for everyday use – unrefined olive, flaxseed, sunflower. High nutritional and medicinal properties of oils from wheat germ, pumpkin, pine, walnut, hemp, camelina.


In moderate amounts – honey and jaggery, raw sattwic.
All refined sugars and foods containing them, will not be used. When heated honey becomes toxic and tamasic.


Sattvic spices – ginger, cardamom, cinnamon, fennel, coriander, turmeric (Haldi).
The other most rajasic. They can be used as a moderately embodiment when rajas counteracts tamas indirectly increasing sattwa. The amount of salt is best to minimize, some prefer sea salt food.


Pure spring water, brewed sattwic grass (you can use local herbs, if you can keep track of their impact).
You can use different varieties of green tea and mate, they are in moderate amounts sattwic, and, as is commonly believed, improve the functioning of the mind. Black tea is heavier and more powerful stimulant.

The basic rules of the yogic power

  • The food should preferably be sattwic.

  • In the preparation it is desirable to maintain a maximum amount of food prana.
    To do this, the food should be simple (minimal heat treatment without the culinary excesses, using no more than two operations, but simple – not necessarily primitive).

  • Cook and eat, it is desirable in an emotionally balanced state (aided by the observance of yama and niyama, the consecration of the mantra when preparing food and before eating).
    Without being distracted by conversation, reading or TV, and maintaining a state of conscious presence.

  • Do not overeat (filling the stomach is not more than half the total).
    Saturation is not determined by “how” and the “how”.

  • Carefully chew, mixing the food with saliva (adhering to the rule – “liquid food you eat, the firm – drink”).
    The finest ingredients are digested more prana in your mouth.

  • Drinking water before meals.
    Do not drink during meals and after an hour or more (depending on the number and composition of the food), so as not to “flood” the digestive fire. Permissible use of green tea, if the food is too dry.    

  • It is a diet based on its constitution, the climatic conditions and real needs.
    Do not go to extremes of asceticism. Be attentive to the current state of body and features.

  • Maintain a good “inner fire” – Agni.
    This is facilitated by the implementation of Shatkarmas, asanas and pranayama. Agni is the most strong in the afternoon when the sun is active channel (breathing through the right nostril – one of the ways to strengthen it, to open it immediately after a meal can be a short time to lie down on your left side).

  • Do not eat without feeling hunger.
    And a heavy meal before going to bed (better for 2 to 3 hours before bedtime does not have).

  • To think of the combination products.
    Do not mix in one go too diverse food. On different products is allocated a different gastric juices and enzymes, as well as require different amounts of time in their digestion in the stomach.

  • Do not immediately after eating to engage in physical labor or exercise.
    Not very productive in the first hour – two and intellectual activity.

Source: YogaLab www.yogalab.ru/documents/pitanie.html

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