12 nutritional principles to make yoga more effective


Many of my guests ask me the question: How to eat to reach my goal?

There are many goals. Some want to lose weight, some want to become stronger, some to get shape, be healthier, or just detoxify. Everyone has a different goal therefore they need individual advice.



Now I describe some basic principles, which are important. These are not big secrets, but no one is conscious of them.

– Eat small amounts, 5-6 times a day.

– Leave behind white sugar, white flour and salt as much as possible.

– Consume a lot of raw food (fruit in the morning, vegetables in the afternoon).

– NEVER EAT TOO MUCH!  Never reach the feeling of fullness. Eat a fist-sized meal at a time. (The measurement should be your own fist, as a 90-kilo and 50-kilo man’s fists are different!)

– Don’t eat after 6 pm unless you had a tough yoga class in the evening hours. But then eat something rich in protein and low-carb food like mozzarella cheese, steamed vegetables, non-fat cottage cheese, etc..

– Drink at least 3 liters of water daily.

Food types, which are very rich in nutrients, trace elements:

1 whole grains

2 sugar-free muesli mixes, all kinds of seed mix

3 other cereals such as brown rice, millet, amaranth, german wheat,

4 protein intake: seitan, tofu, legumes, raw nuts, low-fat cottage cheese, plain yogurt, low-fat cheese, fake meats made of grains (if you consume meat, than fish and eggs are acceptable).

5 lots of raw vegetables and fruits

6 dietary supplements of algae products, wheat grass juice, honey comb


These are the basics of a healthy diet. They were not out of reach for the public before, either. But if you consciously follow them and combine this with yoga 2-3 times a week, in 2-3 months you will notice wonderful changes. Both externally and internally.

If you need personal advice or further detailed information, feel free to contact me.

Regularity in yoga

Yoga-Art-5Many people when they come to do yoga to me and start feeling its favorable effects in their health, as well as in their mental state, put me the question: How often should I do yoga, so that these effects are retained, or may develop.

But what are these effects? Right after the first class you will feel that all your body parts have been worked out properly, you feel relaxed and pleasantly tired- just like after a good massage. As you keep on practicing more and more, you will become more vital and sleep better. It will be easier to move, your stiff muscles won’t hurt so much. You will simply feel better about yourself.

These effects have been mentioned by almost every guest of mine after the first class. Maintaining them is much more difficult. Regularity – like in everything else – is important here. I’ve often said: you can do yoga everyday. You don’t o necessarily have to come to the studio, you can practice at home with a dvd, in a shortened form (http://nitayoga.com/shopdvd/). The studio is very important, because there you can learn the correct execution of the asanas and tema spirit inspires you more.

With a frequency of 3-4 practices per week an incredible improvement can be achieved. But for this you need willpower. To persuade yourself to go and do it. Soon you can benefit a lot from it.

It is westerner people’s failure that they have no time for theirselves. Other things are important for them and they are lazy, too. We want results, but do not want to make sacrifices for them. We want everything immediately, by pushing a button. Unfortunately, valuable things are not for free in this world. If so, you should be suspicious!

Our greatest value is our health, to maintain or regain it is much work. But when we manage, that is great and it will be especially striking in our older age how much better we feel in our skin than the others at same age.

So don’t be lazy! Take 3 months from your life when you come to yoga 4 times a week. The effect is guaranteed. I am sure that you will feel this is necessary in your life and you will carry on. Health is a lifestyle. It includes motion, just as eating. Body is a machine which we must keep in proper conditon and yoga is the best method for that.