Many of us, at some point, experience an unhealthy relationship with food. Periods of high stress / anxiety, a diet taken too far, change in life situations like loss of a loved one, or factors that we may not understand can alter the way we consume food. We may find our bodies developing a pattern manifesting as overeating, reaching out for comfort foods, or a loss of appetite and/or taste.
An eating disorder is when that unhealthy relationship with food begins to negatively affect different aspects of a person’s life and takes over normal day-to-day functioning. Obsessing about food, weight or body shape manifests in behaviours such as excessive exercising, restricting food intake, vomiting, bingeing, following an extremely strict dietary routine, and eating too fast or too slow. The most common forms of eating disorders are anorexia, bulimia, and binge eating disorder.
There is no conclusion yet on what causes eating disorders. However, whether the causes are genetic, psychological, or societal and cultural, food and the relationship towards food becomes a coping mechanism. The connection between the mind and body becomes poor and hence signals from the body such as fatigue, fullness of stomach, and hunger are not registered by the mind. The practise of Yoga cultivates a strong body-mind connection which is very helpful for people with eating disorders. That said, yoga is not being suggested as a replacement for medical treatment / therapy but as an aid to recovery.
Ways in which Yoga can help those with Eating Disorders
Here are some of the ways in which a consistent yoga practice can help those with eating disorders.
1. Developing a body-mind connection
A contradiction that exists for those with eating disorders is an obsession with the body but a low awareness of internal sensations of that same body. A guided and supported yoga practice helps in cultivating awareness of different bodily sensations. Through asanas (yoga poses), it is possible to re-train the mind to understand cues from the body. Coordinating movements with breath, focusing on activating and stretching different parts of the body, transitioning into movements slowly and carefully, can lead to new ways of experiencing the body.
Body scanning during savasana (conscious relaxation) is particularly useful in building mindfulness towards the body. Over time, a consistent and compassionate asana practice can help the mind re-learn the cues of hunger, fatigue, and fulness.
2. Building acceptance of the body
Most people with eating disorders carry a distorted body image and can even go as far as hating their bodies. There can also be an associated tendency of finding flaws with the body that are either nonexistent or too tiny for others to notice.
Yoga is a non-judgemental practice to build self-awareness. Here it is important to stay away from the glamorous Instagram yoga which might actually be counterproductive for those already struggling with a negative body image. Yoga is non-competitive, with complete acceptance of our limits and going only as far as it feels good.
It is helpful to remember to put the body before the pose. Use of props is recommended for asanas that feel difficult to get into and it can help to modify asanas so they are more accessible. Those with eating disorders can sometimes push their bodies beyond their limits and be less sensitive to feelings of pain. Making sure that the focus is not on reaching a certain place in the asana is crucial. The yoga practice should be gentle, restorative, and focussed on the ‘here and now’.
3. Using breath to allow the body to expand
A common struggle for those with eating disorders is the idea of taking up space. This discomfort can cause wanting to shrink physically, emotionally, and/or socially. Not wanting to occupy too much space can also cause resistance to breathing fully as it involves filling up and expanding the body.
Pranayamas (breathing exercises in Yoga) help in finding comfort and ease with allowing the body and mind to take up new spaces. One of the most important benefits of doing Pranayamas is relaxation of the mind which gradually gives the assurance that it’s ok to breathe into the body. It is important to work through this slowly, with patience and compassion as feelings of fear and unease might come up. With practice and time, the transformative and healing effects of Pranayamas can make it possible for people to reach a place of internal safety and calm.
One can also use asanas to find ease in taking up space. Big and expansive positions like warrior poses, heart opening backbends that expose the body to the outside, can generate confidence and enhance self-esteem.
4. Building self-love through affirmations
One useful technique to come out of negative loops of thoughts that run in the mind is using affirmations. Affirmations work well when they are in the present tense, personal, and have words that are positive. For e.g. rather than framing an affirmation which says ‘I don’t wake up in the middle of the night’, one can say ‘I sleep peacefully through the night.’ Affirmations about self-love, like saying ‘I love myself’ while making eye contact with oneself in the mirror is a beautiful way to develop love and compassion towards the self.
Start by setting an intention e.g. to love and accept my body as it is
Choose 1 - 3 affirmations that support that intention
Start the day by repeating the affirmations a few times either aloud or mentally
Repeat the affirmations mentally as often as possible or need be throughout the day
Right before sleep is a very effective time to repeat affirmations
Review the affirmations periodically, say after a month, and make changes if need be.
Some affirmations that can be used:
I am in harmony with my body.
My body is my sacred home. I value it by taking care of it.
I forgive myself and others.
I am free to be myself.
I love myself unconditionally.
There might be an initial resistance and sometimes even rejection when introducing these words to the mind. However, over time, affirmations can help to overcome the patterns of negative thinking that are associated with eating disorders.
When difficult emotions come up, which they will, to have the added support of a therapist or friend is helpful.Â
The practice of yoga does not follow an outcome-based approach. It is a way of life. With some courage and deep compassion towards our own being, it is possible to learn to listen to, respect, and trust the body. As it is to find joy there, and peace, and freedom.