PRACTICING yoga comes with numerous physical and mental health benefits, not to mention what it does for your soul; it alleviates anxiety, reduces stress and simply makes you feel more in touch with yourself.
However, those who have never practiced yoga don’t know the amount of effort that goes into a single session, even if you’re a beginner.
Of course, your flexibility, stamina, the strength of your core all improve as you progress, but you need to have the prerequisites to survive those first sessions and little helpers that will strengthen your muscles and allow you to become flexible and strong more quickly.
So, here’s the skinny on all the vitamins and minerals that both neophytes and experienced yogis need to keep their yoga game strong and become increasingly better at it.
This article will cover the following:
- Vitamins and Minerals That Will Improve Your Yoga Skills;
- Vitamins come first
- Next in line…
- Here comes the C
- When D met C
- The mighty M
- The second culprit
- Additional Extras
Vitamins and Minerals That Will Improve Your Yoga Skills
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Vitamins come first
Let us introduce you to the first letter of the vitamin alphabet – A.
Not only is it great for the skin, but it also helps keep the bones healthy and your immune system strong.
Some of the best sources of this vitamin are grains, beans and seeds.
The list goes on to include leafy and dandelion greens, beans, carrots, parsley, kale, lettuce, watercress, radish greens, cabbage, pumpkin, cauliflower and wheat, – so you better take that trip to the farmer’s market!
Next in line…
…Is of course the vitamin B complex.
Now, as Dr. Axe explains, this group, and especially vitamin B12, is what keeps the adrenal fatigue away and keeps your metabolic system in spick-and-span shape.
Of course, it also serves to provide the body with extra energy – the energy you’ll need for a good session, and the best places to look for this vitamin are meat, fish and other seafood, dairy and eggs.
However, in case you’re a vegetarian or a vegan, the Vegan Society advises you to eat larger quantities of fortified foods and make up for what’s lacking by taking B12 supplements.
Now, aside from the 12, there are of course the other B’s and their hiding place is in foods such as brown rice, whole wheat, rye, tofu, sunflower and sesame seeds, as well as pinto beans and lentils.
Here comes the C
The mighty vitamin C everyone is always telling us we need more of.
Now, for yogis, this particular vitamin is vital for good health of the joints – the last thing you want is to sprain an ankle or wrist during your sessions, so always trust your citruses, your broccoli, cabbage, cantaloupe, cauliflower, mangoes, red peppers, spinach and strawberries, and of course, a vitamin C supplement never hurt anybody.
We should all be taking them, and those who have gruelling workout sessions in particular.
When D met C
As said before, flexibility plays a huge role when it comes to practicing yoga successfully.
Now, when you implement vitamin D and calcium into your diet, that’s when the magic happens as these two work amazingly well together to make the body more flexible.
Needless to say, stock up the fridge with milk and yogurt, and make sure your meals often include fish.
For additional vitamin D – get out and soak up the sun (but always wear sunscreen).
The mighty M
Yoga, in great part, serves to strengthen your muscles – leg, arm and core muscles.
Of course, you can’t give it your all if you frequently experience muscle soreness and spasms, and the culprit for these occurrences is most frequently the lack of magnesium.
Medical professionals are always telling us that, aside from a magnesium-rich diet that provides us with all the necessary energy and stamina, we can all benefit from good and safe magnesium supplements, and as far as foods go, turn to whole-grains, green leafy vegetables, legumes, lean meats, fish nuts, and seeds and bananas of course.
The second culprit
The second mineral (or lack of it) to blame for muscle soreness that hinders your yoga sessions is potassium.
This micronutrient, just as magnesium, serves to relieve you of muscle cramps and is generally good to take before a session so the body is well-prepared for a great and productive one.
Over to you
It’s not that hard to incorporate all these vitamins and minerals into your diet, because as you can see, the foods that are loaded with them aren’t only accessible, but most of them can be delicious as well, if prepared well.
Remember, if you are unsure, simply take your supplements, and be the best yogi you can be without cramps, spasms, and lack of flexibility holding you back.
Further suggested reading
To learn more about the healthiest foods to compliment your yoga practice, check out the two fantastic books below;
Simply click each book to read the 5-star reviews form other happy readers!
- Written by a yoga student and teacher,
- Explores how the inner awareness we develop on our yoga mats fuels our bodies, minds and overall states of well-being, which subsequently impacts our lifestyles and food experiences.
- Contains 100 “YogiBites”—a collection of time-tested yoga teachings paired with 100 original, soul-satiating recipes that are vegetarian, vegan, or raw.
- The book’s forward is written by David Swenson, recognized today as one of the world’s foremost practitioners and instructors of Ashtanga Yoga.
Book 2: “The Yoga of Food: Wellness from the Inside Out“
- Written by Melissa Grabau, a psychotherapist who has battled her own eating disorders since she was a child.
- She teaches us how yoga contains the key ingredients to transforming our connection to food and to our bodies.
- A great read for those who may struggle with food and body issues.
- Melissa provides a roadmap toward a healthier approach to nutrition and the human spirit.
- Contemplation prompts and meditations are explored that will help you create a deeper appreciation of the body’s health and vitality.
Connect with Diana Willis
This article has been guest written by guest blogger: Diana Willis
“Diana is a biochemistry graduate and blogger based in Sydney. She is a science, health and food lover, with interests in fashion and beauty. She is enjoying all these things so much that she started to write about them so she can share this passion with everyone.” ~ Ripped.me
Don’t forget to share your support with her wonderful knowledge and writing by commenting below and giving her a follow on social media!
Are you getting enough vitamins and minerals?
Sometimes when we go travelling, we can be limited to what food is available at the destinations we travel to.
As you have read in this article, a lack of vital vitamins and minerals can often makes us feel sluggish and tired.
Us health-conscious yogi’s usually travel with organic supplements to help keep us healthy while on the road.
Check out this trusted supplier of organic vitamins and minerals;
Find your perfect yoga retreat;
Why not spend your next vacation experiencing a yoga retreat?
There are so many to choose from!
Whether you prefer mixing it with a bit of surfing in Costa Rica, or your would like to visit the worlds heart of yoga in Rishikish, India.
Perhaps you are in need of a refreshing detox retreat, or simply a relaxing and luxurious stay in paradise which offers you spa treatments, sightseeing tours and daily yoga classes.
You are sure to find one that suits your needs perfectly!
Connect with Vibrant Yogini
At Vibrant Yogini, we love to support new health and wellness bloggers like Diana Willis.
If you have a passion for health and wellness and would love to share your views with our readers, then don’t hesitate to get in-touch!
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Wishing you a healthy and happy life full of good nutrition,
P.S. “If you want to conquer the anxiety of life, live in the moment, live in the breath.” ~ Amit Ray