International Day Of Yoga: Avoid these asanas if you've just eaten or are on an empty stomach
Incorporating yoga into your routine has plenty of benefits. According to Amol Naikawadi, preventive healthcare specialist and joint managing director of Indus Health Plus, yoga can help improve your flexibility and allow you to perform complex asanas. 'It could strengthen weak muscles and help prevent muscle strain by toning the muscles,' he mentioned, adding that yoga also improves the body's metabolism, makes you feel better, and motivates you to eat well.
'Working long hours at a desk can cause a lot of strain on your spine. But practising certain yoga asanas could help you improve your posture and prevent neck and lower back pain,' he said. According to the expert, yoga also helps lower blood sugar and bad cholesterol and boost good cholesterol. It motivates weight loss and improves the body's sensitivity to insulin.
The relaxation exercises in yoga regulate blood flow to all body parts. Exercises like handstands help blood flow from the lower part of the body to the heart, where it can be pumped back to the lungs to be oxygenated, said Naikawadi.
Finally, breathing exercises can improve lung function and help cure respiratory problems in the long run. He added that it can also help reduce stress and create a routine for a regular sleeping pattern. A relaxed body sleeps deeper and more peacefully.
On World Yoga Day, let's also explore yoga's impact on gut health and discover asanas to avoid at certain times of the day.
Yoga trainer Anadi Sharma shared that the timing of your yoga practice matters more than we often realize. 'It's not just about the pose—it's about how your body is feeling in the moment,' he said, sharing some quick tips on how to stay in sync with your stomach and your clock.
Give your body a break from deep twists, forward folds, and anything that turns you upside down (like shoulder stands). These poses can compress your stomach and make you feel sluggish or nauseous. Instead, wait at least 2–3 hours after eating, or practice first thing in the morning when your stomach is naturally light.
If you haven't eaten for a while, slow-paced sessions or long holds (like in Shavasana) might make you feel too floaty or drained—especially later in the day. A small snack like a banana or a handful of nuts can bring your energy back into balance if you plan to practice after a long gap.
Backbends and fast flows like Surya Namaskar might leave you more alert than you'd like. If sleep is the goal, stick to gentle stretches, forward bends, and calming breathwork. Think of your nighttime practice as a way to land, not lift off.
Match your practice to your energy, timing, and intention. The more you listen, the better your body responds.
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