Should You Do Yoga on an Empty Stomach?


Yoga is an ancient practice that connects the mind, body and spirit through poses, breathing techniques and meditation. While yoga is safe for most people, you may wonder if you should do yoga on an empty stomach or not.

Should You Do Yoga on an Empty Stomach?

What Does It Mean to Do Yoga on an Empty Stomach?

Doing yoga on an empty stomach means practicing yoga first thing in the morning before eating breakfast. Some yogis believe exercising with an empty stomach helps cleanse the body, lose weight and stimulate digestion.

But is this practice safe and effective for everyone? Let's take a closer look at the potential benefits and drawbacks of doing yoga on an empty stomach.

Potential Benefits of Yoga on an Empty Stomach

Here are some of the proposed benefits of doing yoga before eating:

May Stimulate Digestion

Some poses like twists and forward folds are thought to stimulate the digestive organs. Practicing these types of yoga poses on an empty stomach may help get your digestive juices flowing.

Could Support Weight Loss Goals

Exercising in a fasted state may burn more fat compared to exercising after eating. However, research on how effective fasted workouts are for weight loss is mixed.

Allows Deeper Stretches and Twists

An empty stomach may make it easier and more comfortable to deeply stretch, fold or twist your body. Though, deeper is not always better in yoga.

Helps You Feel More Energized

The breathing and movement of yoga may help you feel more awake if practiced first thing in the morning. However, yoga's energizing effects depend on the type of yoga and intensity.

Provides Time for Meditation

If you practice yoga before breakfast, you may have time for seated meditation which can reduce stress and anxiety.

Promotes Mindful Eating

Doing yoga before eating may make you more in tune with your body's hunger signals leading to a more mindful breakfast.

Potential Drawbacks of Yoga on an Empty Stomach

While doing yoga on an empty stomach has some benefits, there are also some potential drawbacks to consider:

Can Lead to Dizziness or Lightheadedness

If your blood sugar is low from not eating, you may feel dizzy in certain poses. Positions like standing balances, inversions and flow sequences can exacerbate lightheadedness.

Increased Risk of Injury

Without fuel, your muscles, ligaments and tendons may be weak and stiff, raising injury risk. Proper form is harder on an empty stomach.

May Cause or Worsen Heartburn

Certain poses can aggravate heartburn which may be more likely when you haven't eaten. Twists and forward folds are common heartburn triggers.

Less Energy and Focus

You may fatigue more quickly and be unable to hold poses as long without food to fuel your workout. Lack of focus may also impact your practice.

Worsened Hypoglycemia Symptoms

For those with blood sugar regulation issues like hypoglycemia, fasting before exercise can lead to shakiness, anxiety, fatigue and confusion.

Increased Nausea

Nausea and reflux are more common when exercising on an empty stomach. This can make yoga uncomfortable.

Not Good for People with Eating Disorders

Fasted training may promote unhealthy attitudes around food and body image for those at risk for or recovering from disordered eating.

May Lead to Overeating Later

Trying to do too much on an empty tank may backfire and cause overeating later in the day due to increased hunger.

As you can see, fasting before yoga has some benefits but also comes with considerable risks for many people. So how do you know if doing yoga on an empty stomach is right for you?

Is Yoga on an Empty Stomach Right for You?

Whether or not to do yoga before breakfast depends on the individual. Here are some things to consider:

Your Goals - If boosting metabolism, burning more fat or cleansing is your main objective, an empty stomach may support this. But for general health and reducing stress, eating first may be better.

Your Experience Level - As a beginner, eating before yoga lets you learn proper form and prevents dizziness. More advanced yogis may experiment with fasting.

Your Blood Sugar - People with diabetes, hypoglycemia or other blood sugar conditions should likely eat before yoga to prevent symptoms like shakiness, anxiety and confusion.

Your Body Type - Thin people burn energy faster than those with more stored fat. If you are underweight, eating first provides important fuel for exercise.

Type and Intensity of Yoga - Gentle or restorative yoga may be fine fasted, but more intense power or hot yoga require food for energy. Empty stomach is riskier for inversions and balancing poses too.

Timing of Your Practice - Late morning or early afternoon yoga may be better fasted versus early morning when blood sugar is lower after sleeping.

Your Eating Habits - Those who under or overeat may benefit from mindfulness around hunger signals that come with yoga before breakfast.

Health Conditions - Underlying issues like reflux, hypoglycemia, diabetes, or heart problems warrant caution with exercising before eating.

Tuning into your body's response to empty stomach yoga will help determine if it feels right. Pay attention to dizziness, fatigue, nausea, lightheadedness or other signs it may not be working for you.

8 Tips to Practice Yoga Safely on an Empty Stomach

If you want to experiment with yoga before breakfast, here are some tips to make it safer and prevent issues:

  1. Hydrate - Drink water before and after class to avoid dehydration and dizziness.
  2. Start Slowly - Begin with gentle flowing sequences, avoiding rapid movements. Build up intensity slowly.
  3. Limit Inversions - Poses like headstands and handstands require energy; save for after eating.
  4. Be Cautious with Twists - Go gently and come out of twists slowly. Modifications like supine twists are gentler.
  5. Avoid Extremes - Don't push too deeply into stretches. Modify to be kinder to your body.
  6. Rest When Needed - Take breaks as needed. Child's pose, savasana and seated breaths help recharge.
  7. Eat After - Refuel with a healthy balanced breakfast within an hour of finishing yoga.
  8. Listen to Your Body - Stop any activity that doesn't feel right. Tuning into your body's signals is key.

Starting slow and tuning into your body helps make practicing yoga on an empty stomach safer. But eating something before intense exercise is recommended by most health professionals.

What to Eat Before Yoga If You Choose Not to Practice Fasted

If doing yoga on an empty stomach does not feel right for you, there are plenty of pre-yoga fuel options to try instead. Here are some tips:

  • Aim for a snack about 30-60 minutes pre-yoga. You want time to digest but not feel stuffed.
  • Try simple carbs - Whole grain toast, oatmeal, banana or apples give you steady energy.
  • Add protein - Protein provides staying power. Try yogurt, nut butter, eggs or a protein bar.
  • Avoid fatty foods - High fat meals can be harder to digest making poses uncomfortable.
  • Hydrate with water - Drink water before and after yoga to stay hydrated.
  • Caffeine in moderation - A cup of coffee or tea may boost energy but too much can cause jitters.
  • Play with timing - Pay attention to when you feel best fueled for yoga and schedule accordingly.
  • Bring a snack - Trail mix, granola bar or banana travels easily for pre-class fuel.

Remember to listen to your unique body cues. Experiment to find the optimal fuel sources and timing so you feel energized and comfortable during yoga.

Sample Pre-Yoga Meals and Snacks

Here are some quick and healthy snack ideas to fuel up before yoga class:

  • 1 cup Greek yogurt with berries and granola
  • Oatmeal with banana and cinnamon
  • Avocado toast on whole grain bread
  • Nut butter and apple slices
  • Scrambled eggs and whole grain toast
  • Protein bar or smoothie
  • Trail mix with nuts, seeds and dried fruit
  • Celery with nut butter and raisins
  • Rice cakes with nut butter and banana
  • Overnight chia seed pudding with fruit

Aim for a mix of complex carbs, lean protein and healthy fats. Pairing fiber and protein helps provide sustained energy for an awesome yoga flow.


Doing yoga on an empty stomach may have some benefits like burning more fat and stimulating digestion. However, the risks like dizziness, nausea and injury make eating before yoga a better choice for most people.

Pay attention to your body’s response and fuel up properly for yoga. A balanced snack 30-60 minutes before class gives you the energy and focus to get the most from your practice. Remember to drink plenty of fluids too.

Try experimenting mindfully under the guidance of your instructor to determine what feels best for your body. With a little trial and error, you’ll discover the ideal pre-yoga routine to set you up for yoga success.

A Brief Mention of CBD and Yoga

CBD, short for cannabidiol, is a compound found in the cannabis plant that has grown in popularity for its potential health benefits. Some people are now using CBD oil, cbd capsules and other supplements to enhance their yoga practice.

However, research on CBD is still emerging. Talk to your doctor before trying CBD to see if it may be right for you. Start with the lowest dosage and monitor effects closely when combining CBD with exercise like yoga.

Additionally, buyers must beware of the quality and dosage of CBD. Only purchase from reputable companies like Cibdol that third-party test their CBD products for purity and potency.

When used responsibly under medical guidance, some find CBD enhances their yoga and mindfulness practice. But safety should always come first, especially when mixing CBD with physical activity. Proceed with caution and put your wellbeing first.

Frequently Asked Questions About Doing Yoga on an Empty Stomach

What are the best yoga poses to do on an empty stomach?

For new yogis, stick to basic seated and lying poses. Gentle twists like knee-to-chest twist can stimulate digestion. Cat/cow and bridge pose massage abdominal organs. Forward folds like child's pose calm the mind. Avoid strenuous balances, core work and inversions when fasted.

How long should I wait after eating to do yoga?

Give yourself 30-60 minutes to fully digest a light meal before yoga. After a heavier meal, wait 2 hours. You want the food to move from your stomach to small intestine so twists and folds are comfortable.

What if I feel lightheaded or dizzy doing yoga without eating?

Dizziness means you need fuel. Stop and rest in child's pose. Sip water and breathe deeply. Modify poses to be gentler until you can eat something post-yoga. Next time, listen to your body's signals and eat a snack beforehand.

Will doing yoga on an empty stomach help me lose weight?

Possibly, but results vary widely. Some find fasting kickstarts fat burning during yoga, helping weight loss. But depriving your body of fuel can backfire. Low energy workouts may undermine weight loss. A balanced diet and mix of intense and gentle yoga is best.

Can I drink coffee before doing yoga on an empty stomach?

Caffeine on an empty stomach can cause jitters or anxiety for some. Have just a small coffee or black/green tea then hydrate with water. Caffeine is dehydrating so you need extra H2O when fasting.

Should beginning or advanced students do yoga on an empty stomach?

Beginners should eat something first to prevent dizziness and as fuel to learn proper alignment. Fasted yoga takes practice. Advanced students can try short, gentle sequences on an empty stomach after building up endurance. But eating something is still ideal.

What time of day is best to practice yoga on an empty stomach?

Early morning before eating is the truest "empty stomach." But blood sugar is lower first thing after fasting all night. Afternoon or early evening when you’ve eaten light may feel better for more vigorous practice.

Is hot yoga safe on an empty stomach?

No. Hot yoga is very strenuous and dehydrating. You need food to avoid fainting or illness. Hydrate well before and after hot yoga and fuel up with carbs, protein and fat for energy. Wait 2 hours after bigger meals before heated classes.

Can I drink electrolytes or a protein shake before doing yoga fasted?

Yes, clear liquids are fine. Sports drinks, coconut water or protein shakes with amino acids may provide electrolytes and energy when doing yoga before eating solid food. Just avoid sugary juice or drinks, stick to low-calorie beverages.

What should I eat after early morning yoga practice?

Eat a balanced breakfast within 30-60 minutes of finishing yoga. Include complex carbs like oatmeal or whole grain toast for energy, protein from eggs or yogurt to fill you up and healthy fats like avocado or nut butter. Fruit and veggies add fiber, vitamins and minerals. Stay hydrated with water and tea.

How will I know if fasting before yoga works for me?

Pay attention to your energy levels, digestive comfort, mood, and hunger cues during and after yoga sessions to gauge if an empty stomach is right for you. Discomfort like dizziness, nausea, chest pain or injuries means eat first. Feeling energized and stimulated likely means you can experiment with fasting.

Can I do yoga on an empty stomach if I am diabetic?

People with diabetes need to be very cautious about exercising before meals. Blood sugar can drop dangerously low when combining fasting with yoga's movements. Eat a carb-balanced snack before early morning practice. Carry quick-acting glucose tablets in case levels drop too low. Check with your doctor first about fasting.

Let your body be your guide. Try doing yoga both ways under your doctor or instructor’s guidance and see how mind and body respond. Eat when needed for comfort and fuel your unique practice.


Yoga on an empty stomach is the practice of doing yoga postures and exercises before eating breakfast in the morning. Proponents believe it can stimulate digestion, increase fat burning, allow deeper stretches, provide energy, and promote mindfulness. However, potential downsides include dizziness, increased injury risk, worsened heartburn, hypoglycemia, nausea, and risks for those recovering from eating disorders. Deciding whether to do yoga before eating depends on your goals, experience level, blood sugar regulation, body type, yoga style, timing, and any health conditions. Beginners should eat something small 30-60 minutes pre-yoga for safety and energy. More advanced students can experiment with empty stomach yoga starting slowly and avoiding inversion or balance poses while dehydrated or dizzy. Pay attention to your body’s signals during and after empty stomach yoga sessions. Discomfort like lightheadedness or nausea means you need to eat first. Stay hydrated pre and post-yoga and eat a nutritious meal afterward. With mindful experimentation under professional guidance, you can discover if yoga on an empty stomach works for your body.

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