Can I Do Yoga After Snacks? Here’s What You Need to Know

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Yoga is part of our workout routine as working individuals and must fit into our hectic schedules. Most of us are not the happiest when doing yoga very early in the morning without any substantial food. Even though this is the best practice, we can give you some pros and cons of doing yoga after snacks. If you do it, it’s not the end of the world, but you must know what your body is going through in that state.

First things first, you should do yoga on an empty stomach. Many poses include twisting, turning, and stretching, which, if performed on a bloated stomach, may cause nausea or discomfort. If you feel like eating before class, get a light snack and carry a bottle of water to hydrate during the yoga session.

While the best advice is to skip snacks before yoga, there are valid reasons for deviating from this recommendation; in reality, there may be occasions when we need to eat before class. Let’s take a quick look at what happens if you attend yoga classes after eating.

Can You Do Yoga After Snacks?

Ideally, we would practice yoga at the beach or near waterfalls. The light ringing of the water drops falling to the ground will take us to a peaceful place in our minds and align our souls with our bodies. Unfortunately, for most of us, our practice is crammed into super tight clothes under an AC for an hour each week. 

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And on top of that, we must stay hungry to do the asanas. Still, there are numerous benefits to doing yoga without snacks beforehand. If you fill up on snacks to the brim, you might experience the following states.

Heaviness and Bloatedness

When you’re full of snacks and water, your stomach expands, and it could be painful when doing inverted positions or bending too much. 

You might upset your stomach, and your digestion could be challenged. You might also feel like puking or needing to go to the toilet after having lots of snacks before doing yoga.

Try to have as light snacks as possible to avoid bloating, and give 100% in your yoga class for the day.

yoga after snacks

Weight Retention and Energy Use

If you are on the road to weight reduction, practicing yoga on an empty stomach is advisable. This applies to all types of physical activity and fitness regimes. Working out on an empty stomach allows your body to utilize its own energy stores rather than those in your stomach.

Because energy stores are usually surplus fat, doing yoga on an empty stomach encourages your body to use that fat for fuel. Surely you can use a bit of energy from doing yoga after snacks. Still, you allow your mind and body to focus on the exercises and be more energetic easily.

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When to Eat if You Practice Yoga?

Doing yoga without snacks early in the morning has many benefits. Still, modern people with busy schedules can barely fit yoga in at least three days a week, so whatever works for you, do it. Choosing the correct food when doing yoga after eating is critical to your success.

Though heavy food should be avoided, if you must have them, simply wait 3-4 hours before beginning to do yoga, 1 to 2 hours after a light meal, 30-45 minutes after having juice or fruits, and 15 minutes after drinking water. 

Don’t Miss to Read: What Is a Good Snack After Yoga?

If you can’t do yoga in the morning, the best time to do it is before dinner, assuming you’re not tired.

Regarding meals before yoga, the same guidelines apply as in the case of late-morning yoga. Dinner should be light with lots of protein-rich food to reduce muscular discomfort. Foods such as grains, dairy products, vegetables, fruits, nuts, honey, and others would make up a perfect yogic diet. Too salty or fried foods should be avoided at all costs because they provide little or no nutrients and lead to feelings of tiredness and sluggishness.

A feeling of hunger may sometimes be intense as a yoga newbie or after practices that go very deep, including overcoming physical, mental, or emotional hurdles. Rather than eating a large dinner, listen to your body, especially at night, and have the extra food it requires in easy options such as fruits, juices, and light snacks. 

Never do yoga after a snack if 30 minutes haven’t passed since you last ate.

yoga food

Yoga Poses to Do After Eating

If you’ve had a nice but relatively heavy lunch and it’s time for yoga, you might skip the public session and practice in the comfort of your home. Not only would doing a private session prevent discomfort, but it would also allow you to perform poses that aid the digestion of the heavy meal. 

Don’t Miss to Read: Fuel Your Practice: Should You Snack Before Yoga?

We have curated a list of highly effective yoga poses for aiding digestion. Remember to incorporate them into your next yoga session following a snack, allowing your stomach to rest and avoiding excessive strain.

Adamantine and Forward Dangling Fold

The Adamantine position is a fantastic place to start after a large dinner. To do this pose, sit on your knees with your legs bent under your buttocks.

Position your hands on your knees in the prayer position or simply above your head.

Keep a straight neck and forward your gaze. Relax your eyes and simply stay calm. Maintain your upright posture by lengthening your spine and focusing on your breathing.

Another great pose that’s good when doing yoga after snack is the forward dangling fold.

This position improves digestion by allowing blood and oxygen to circulate to your organs. Simply place your feet at a hip-width and relax your upper body into the downward pull by bending forward from the waist.  

Keep the knees and heels straight on your mat while swinging your arms from side to side. As you relax in the posture, you can keep your arms outstretched or folded above your head.

Child’s Pose with Wide Knees and a Seated Cat-Cow Pose

The wide-knee variant, similar to the conventional child’s stance, is helpful for digestion. Start by getting down on your hands and knees and position your knees so that they are broader than your hands. Back up from your hips, keeping your knees and hands firmly on the floor. Stay in a child’s pose, resting your head on your hands before you. 

Hold the pose while breathing calmly, relaxing your abdomen, and lengthening your back.

Another good pose is the seated cat-cow pose.

If your stomach is unusually full and you need help with digestion that day, this pose should do the trick.

Begin by sitting on the floor cross-legged with both legs and feet lying flat on the ground.

Maintain a straight back and place your hands on your knees. Put a blanket under your buttocks to raise your hips a bit higher than your knees.

Inhale deeply while looking up and allowing your tummy to slide forward. This is the cat part of the position. After that, exhale while gazing down, allowing your stomach to go backward. This is the cow pose in the position.

So, let’s return to the main question – can you do yoga after eating? Although you might feel better on an empty stomach, consuming the proper food won’t damage your session. Just be sure you’re eating in a way that won’t make you bloated or unwell. You’re good to go!


What food should I eat before doing yoga?

You should have light yoga after snacks such as fruits, nuts and avoid greasy, salty, and spicy foods since you might feel nauseous.

What age is good for starting yoga?

The best age to start doing yoga is at least four years old, and the practice should be concentrated on concentration and posture.

What foods to avoid before and after yoga?

Don’t consume spicy, fatty, or acidic foods since they might upset your stomach if you bend or twist too much.

Can I drink fizzy drinks before yoga?

Drinking carbonated drinks can lead to gas, burping, and bloating, which is not a desired effect when doing yoga.

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Nelly Gutsalska

Hi! My name's Nelly. I've been writing my entire life and you can catch me writing about lifestyle alongside writing user guides for software products. I am a huge yoga fan and coincidentally a copywriter, so I decided to combine my love for both of them right here.
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