Gently Flow into a Yogic Lifestyle

Your Yoga workshop or retreat is a week away. No matter how ‘Yogic’ your lifestyle already is, gently flowing into a healthier one is always recommended. ‘Gently flowing’ means taking it one step at the time. At each step, you leave out an unhealthy habit and replace it with a healthier one. At the end of one week, you’ll have a healthier, balanced diet and feel more ready for your retreat. By taking small steps you won’t feel the change is too much or too big for you. Because of that, the retreat will be easy and fun.

Day One

It’s the first day of your ‘Gently flowing” into yoga. All you do, is drink more water. Take a BPA free bottle with you wherever you go and keep it full. The adequate water intake per day is 3 litres for men and 2,5 litres for women. Coffee, alcohol and black tea don’t count as water as these dehydrate more then they hydrate. On day one, leave out fizzy drinks or sparkling water.


Day Two to Four

Begin to reduce your coffee, black tea, alcohol, cigarette or recreational drug intake.
For instance: if you normally would drink 4 cups of coffee a day, drink 3 on day two, one less on day three and another less on day four. The same for alcohol, cigarettes or non-medical drugs. One cup of coffee or black tea every morning is fine on a yogic diet. Replace the lost hot drinks with up to 3 cups of green tea before lunch and non-caffeine herbal teas after lunch.


Day Five to Six

Keep up the good work! From here on, leave alcohol, cigarettes and recreational drugs out of your diet. Go on drinking lots of fresh, clear water and start to reduce refined sugar. Don’t use aspartame or other ‘chemical’ sweeteners instead of sugar.
Replace sugar by eating fresh fruit, dried fruits or maple syrup instead of sugary treats. If you need to sweeten your drinks use natural sweeteners – honey, date syrup, natural agave nectar. Check labels on natural sweeteners – many brands use refined sugar or chemical sweeteners mixed in with a natural sweetener to bring down costs.


Day Seven

So you have removed refined sugar from your diet.  You can now start to replace dairy products with plant based ones. If you use yoghurt or milk in your coffees, smoothies or teas, replace that with a plant based milk (almond, hazelnut, rice, soy milk or any other plant milk you like) or water.

TIP: To replace your usual sugary dairy ice-cream, blend two frozen bananas with a tiny splash of almond milk and a dash of cinnamon for a delicious sweet treat.


The day of your workshop has arrived. In a similar manner to the preceding week, allow the day to gently unfold and you will flow into your yoga sequences.

The day of your Yoga Workshop

  1. Have a light meal at least two hours before the workshop start. Choose a meal that is easy for you to digest, as it is best to do yoga on an empty stomach.

  2. Keep hydrated by drinking plenty of water. Bring your water bottle along.

  3. Wear comfortable clothing that is easy to move in. Also carry something to keep you warm during the relaxation part of the session. A shawl or small blanket is recommended.

  4. Bring your yoga mat along. Your own yoga mat becomes essential to regular practice. It becomes both a reminder to practice and symbol of focus and commitment.



Dr Nitasha Buldeo is an Integrated Medical Practitioner, Entrepreneur, Scientist and Yogi. She created  I-Yoga & Organic Apoteke and is Director of the Centre for Exceptional Human Performance. She researches human potential and delivers programs that encourage you to live exceptionally. Nitasha believes that every one of us is striving to be the best we can. Her passion is bringing you programs that enable you to unlock your personal genius.

Nitasha’s yoga training began in childhood and she has been trekking into the Himalayan peaks to meet her teachers and to teach for over 25 years. Her wisdom on traditional yoga and meditation practices is immense. Her personal practice is one of dedication, perseverance and humility.

She is a Senior Yoga Teacher with Yoga Alliance Professionals and leads Yoga training and retreats globally.

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