Yoga is such an exciting practice. Literally everyone can practice it; no wonder its popularity is spreading across the world like a wildfire.

Unlike other types of exercises, yoga may not need some so-called warm ups, but it does need certain practices to be followed in order to get maximum benefits of the yoga routine. Not only you should follow the instructions diligently, things you do before and after yoga will also make your yoga practice more comfortable.

Here are the things you should do before and after yoga.

Before class

Eat on time

Yoga should be done on an empty stomach or light stomach. Before going to your yoga class, make sure that your stomach and bowels are empty. Do not eat any heavy meals less than three hours before the yoga practice; however a little bit of fruit until an hour before practice is still acceptable. Practicing on a full stomach is bound to make you uncomfortable.

Hydrate well

Drink plenty of water throughout the day leading up to your yoga class. However, don’t try to drink a lot of water right before your class. Filling your stomach and bladder right before exercising your internal organs may be uncomfortable and sometimes even making you nauseous.

Wear comfortable clothes

Your clothes should be able to stretch but not too loose or flowing. Remove any loose jewelry as they may make you uncomfortable. If you have long hair, it’s better to tie it up neatly. Be bare footed; but you can also wear yoga socks.

Come prepared

In any yoga class, you’ll need a yoga mat, towel, and water bottle. If you don’t bring your own, usually yoga studios usually provide free yoga mat and towel that you can use during the class. Usually people will bring two towels, one for themselves and one for their mat. Keep water bottle near you so you can take a few sips within the class.

Leave your phone

Yoga requires you to be present in the moment and be fully aware of each and every sensation you experience. A WhatsApp message or social media notification will not only disturb you but also those around you. It’s better to leave your phone in the locker or switch it off before you enter the class.

Check your condition

Don’t perform yoga in a state of exhaustion, hurry, injury, or illness. If you have high blood pressure, heart conditions, or dizziness, your teacher must know. Your teacher might modify a certain asana if it is not meant for you.

After yoga

Rest

After yoga practice, you should rest for 10 minutes in Savasana – a “nap” to do after a yoga practice. It is a fully conscious pose aimed at being awake, yet completely relaxed. Usually the teacher will instruct you to close your eyes and eliminate the tension in your body and mind.

Take a bath

After doing yoga, cool down the body for 30 minutes before taking a shower. Let the sweating dry from the outside and let the body become in the normal temperature, and then you can take a shower. However, many practitioners suggest that it’s better to take bath before yoga, as it freshens up your mind and body, and at the same time improves your ability to focus.

Hydrate yourself

Make sure to re-hydrate and restore electrolytes after practicing yoga, thus plain water or coconut water are great options. Alcohol should be avoided after practice, as you just spent at least 60 minutes sweating out ounces of water and your body is dehydrated.

Eat

Eat after a gap of 20-30 minutes of yoga practice. Do eat only nutritious meal after class. If it was a morning class, a two-egg omelet with fresh vegetables or a side of turkey bacon and fresh fruit are enough to refill your energy. If it was an evening class, you can try grilled salmon and sautéed vegetables for a protein-rich dinner.

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