Yoga For Eating Disorders → What You Need to Know
The path to eating disorder recovery is deeply personal and unique to each individual, and there is no one-size-fits all approach to healing. Regardless of where you are in your recovery process, practicing yoga can be an accessible, supportive tool to cultivate positive embodiment, resilience, and greater self compassion.
We will delve into the profound relationship that can exist between establishing a yoga practice and healing from a disordered relationship with food and movement, and we will offer insights and practical tips for where to begin and then how to incorporate a yoga practice into your life. Right now, you may hold some beliefs around what yoga 'should' look like or who yoga is for, and our hope is to share the message that yoga can be for everyone and every body. We want you to consider how yoga can be a tool for regulation, empowerment, and self-discovery as you navigate the mental, physical, emotional, and spiritual challenges of your recovery.
Understanding eating disorders
Eating disorders are complex mental health conditions that affect a person's relationship with food, body image, and overall well-being. They can present as a range of behaviors and thought patterns that lead to unhealthy eating and/or exercise habits, often with severe physical and emotional consequences. This section will provide a broad overview of how eating disorders may present so we can better understand how yoga is integrated as a tool in treatment. Regardless of if someone has a diagnosed eating disorder, if anyone is experiencing a decreased quality of life because of distress stemming from their relationship with food, exercise, or their body, this is enough to warrant support and opportunities for healing. Eating disorders, disordered eating, and dieting cause harm and disconnect us from our bodies. They all exist on the same spectrum, and they all can benefit from the same tools for recovering a peaceful, normalized relationship with food and movement.
Anorexia Nervosa:
As with many restrictive eating disorders, individuals with anorexia have an intense fear of gaining weight and an overwhelming drive to be thin, leading to dangerous behaviors such as restricting food, counting calories, or exercising excessively. While in the midst of this challenging experience, individuals may have distorted body image and believe they need to continue losing weight despite being malnourished. The physical consequences of anorexia can be severe, and as with all eating disorders, individuals struggling deserve the support of a full treatment team to provide well rounded care as they recover.
Bulimia Nervosa:
This eating disorder is characterized by a cycle of binge eating followed by purging (possibly through vomiting, laxative abuse, or excessive exercise), and this pattern is often encompassed by secrecy and feelings of shame. In the experience of a binge, a large amount of food is consumed in a short period of time leading to extreme fullness and discomfort. Often individuals describe a binge as feeling 'out of control'. They may then attempt to eliminate this food through the dangerous behaviors mentioned above which can lead to severe physical consequences such as electrolyte imbalance and gastrointestinal problems.
Binge Eating Disorder:
Binge-eating disorder (BED), the most common of all eating disorders, is marked by recurrent episodes of consuming large quantities of food in a short period of time without engaging in the compensatory purging behaviors that accompany bulimia. These occurrences can lead to extreme physical discomfort and mental distress. Less than half of the individuals who suffer from BED will receive care, and one of the primary contributing factors is the lack of awareness in our health care system on how to appropriately assess for the prevalence of eating disorders.
Avoidance Restrictive Food Intake Disorder (ARFID):
ARFID is sometimes viewed as 'extreme picky eating', and is characterized by an avoidance of certain foods because of perceived adverse consequences (such as fear of choking), sensory sensitivities, or general disinterest in food. Individuals with ARFID may avoid certain textures, smells, and/or tastes, leading to an imbalanced and inadequate diet that can lead to malnourishment and deficiencies.
Orthorexia Nervosa:
This diagnosis is part of the category 'Other Specified Feeding or Eating Disorders (OSFED) and is used to describe an unhealthy obsession with healthy eating. People with orthorexia become fixated on consuming the 'right foods' while eliminating entire food groups and becoming increasingly more restrictive in the name of 'health'. Individuals suffering from orthorexia may go to extreme measures to control their food (like avoiding social eating experiences), and they often experience anxiety if they are have to eat outside of their planned or accepted foods.
Eating disorders can manifest in various ways, affecting people of all ages, genders, and backgrounds. They often co-occur with other mental health conditions such as depression, anxiety, and PTSD. Because these disorders can have profound physical, emotional, and social consequences, addressing them requires a multidisciplinary approach, involving mental health professionals, specialized dietitians, and medical practitioners. Throughout the recovery process, a broad range of tools will be needed to challenge harmful beliefs, restore physical and mental wellbeing, and recover a peaceful relationship with food and body. Across the spectrum of all eating disorders and disordered eating, individuals will experience a disrupted and perhaps challenging connection with their body. As part of the healing process, yoga can serve as a safe and accessible outlet for movement and a practice field for reestablishing trust in the body's wisdom.
The role of yoga for eating disorder recovery
Yoga is increasingly recognized as a valuable and even integral part of journey to recover from eating disorders and disordered eating. Yoga has been integrated into inpatient and outpatient eating disorder treatment programs as it has been found to decrease depression, anxiety, and weight/shape concerns while reducing disordered behaviors such as purging and binge eating. Despite being well known for its' physical benefits in western culture, the purpose of yoga extends well beyond training people to touch their toes. Yoga at its' core is a practice of stilling the fluctuations of the mind (our thoughts), so we can realize we are not our thoughts, and instead can find ourselves in peaceful, present connection with our wise self. Within this practice, individuals become anchored in the present moment to experience what is without expectation or judgement. It is here that we can begin to let go of the thoughts holding us captive and establish a collaborative connection between the mind and the body.
1. Cultivates Mindfulness
Yoga encourages a deep sense of mindfulness by bringing our attention to the present moment. When someone has experienced the disembodiment that accompanies disordered eating, the ability to be in the present is invaluable, as it helps individuals develop a stronger awareness of their of their thoughts, emotions, and physical sensations. This heightened awareness can aid in recognizing harmful thought patterns and behaviors related to food and body image, enabling individuals to pause, notice, and respond instead of reacting to thoughts and emotions in a way that could lead further into disordered patterns.
2. Upholds Body Acceptance
Yoga can foster a neutral, respectful, or even positive relationship with the body. Through regular practice, we will learn to tune inward to the nuanced signals of the body as the primary source of guidance in yoga poses rather than focusing on appearance in the physical postures. As mentioned earlier, yoga goes far beyond just the physical practice. Yoga is made up of eight equal limbs, with 'asana' (the poses)as only one of these limbs. Seasoned yoga teachers will incorporate the other limbs into the practice, one of which, called 'yamas', guide our actions toward the benefit of all life (including ourselves). One of the yamas, 'ahimsa', literally translates to 'non-harming'. As we are led to embody ahimsa in our practice, we will become more aware of our tendency to have harmful thoughts toward our bodies and begin intentionally responding with neutral, compassionate, and accepting thoughts as an alternative.
3. Reduces Stress and Anxiety
Stress and anxiety are common eating disorder symptoms, which can diminish confidence and motivation for recovery. The intentional breathing exercises of yoga (which is another limb called 'pranayama') combined with specific postures for releasing tension can be powerful tools in regulating these emotions. With repetition, these breathing techniques and supportive postures can reduce the physiological response to stress, leading to a greater sense of clarity, contentment, and stability.
4. Nervous System Regulation:
Part of yoga's role in reducing stress is the impact it has on the autonomic nervous system. By elongating our exhales and signaling to the body that it can release held places of tension and activation, we can shift the nervous system from a state of sympathetic "fight of flight" to the parasympathetic "rest and digest" state. Because chronic activation of the stress response is common for individuals with eating disorders, learning to self-regulate the nervous system can be immensely beneficial. The challenging work that individuals in recovery need to do in order to heal will become more accessible in a regulated state where they can have a felt sense of safety and increased mental clarity and ability to connect to their values and reasons for seeking recovery.
5. Encourages Self-Compassion
Discovering self-compassion is fundamental in developing a better relationship with food, exercise, and our bodies. Yoga teaches self compassion by encouraging us to be gentle with ourselves. On the mat we will learn that finding ease and comfort is just as necessary, and equivalent to, leaning into effort and challenge. This perspective can help combat the perfectionism and self-criticism that serve as the common side-kicks to the way many of us approach eating and exercise. As a tenant of yoga, you will be guided to internalize the language of kindness and understanding toward yourself; this compassionate self talk may settle into your heart and seep out into your life as a whole.
6. Enhances Mind Body Connection
Yoga is a practice of embodiment, it creates the space for us to pause and listen inward, notice what the body is experiencing, and respond to signals from a place of lovingkindness. So many of us have grown into the habit of using the mind as a dictator over the body, we treat the body like a project to work on rather than allowing for a collaborative, intuitive relationship between the body and mind. Disordered eating and eating disorders are fueled by turning toward external rules to dictate how we eat and how we move rather than listening to the internal wisdom we are born with. By routinely practicing yoga and experiencing the positive growth that can occur from listening to the body while on the mat, we can carry over this interoceptive ability to our decisions around food and how to care of ourselves. With this heightened awareness, noticing and responding to cues of hunger and fullness will become more accessible and will support a better relationship with food and body.
7. Builds Strength and Flexibility
I hope you have found by now that by thinking yoga is just about getting flexible is like thinking that playing football is just about running. Becoming more flexible is a byproduct of the practice, but it is far from the point of the practice. That said, yoga poses can be a safe and accessible way for us to experience mental and physical strength through movement in our current bodies even if some of us having a range of medical needs or limitations. Alongside a teacher who is skilled in adapting the practice to support the needs of each individual, we can be inspired by developing new skills and feeling the benefits of newfound strength and range of motion.
8. Creates a Supportive Community:
Participating in group yoga classes whether online or in a studio can cultivate supportive community and connection. This is especially important for those of us who may be experiencing isolation or lack of peer support. Being a part of a community that aligns with our values and uplifts our sense of self fulfills our foundational need for belonging and reduces the experience of loneliness that can be such a barrier during eating disorder recovery. With this in mind, we include monthly calls to bring the community together for guided meditation and time to connect through our online platform, Embodied Yoga on Demand.
Despite all of the known benefits of yoga in the treatment of eating disorders, personally experiencing the positive effects of the practice can take time (this is exactly why it is called a 'practice'). Keep in mind that yoga needs to be highly personalized in order to be supportive in the ways mentioned above, so finding the right studio, online platform, teacher, etc. is critical in upholding your unique journey. As a tool in eating disorder treatment, yoga can compliment the work you are doing with your therapist or dietitian, but it is not intended to be a replacement for this necessary support. If you are curious about how to get started with your yoga practice, are wondering if it would be worth trying, or are seeking to grow more in your current yoga practice, please reach out to us for a free consult call.
Choosing the right yoga practice for you
As mentioned above, growing into a supportive yoga practice requires finding the right style of yoga that will honor your physical, mental, emotional, and spiritual needs. You may need to go through a process of trial and error to find a practice that meets your preferences and accommodates any specific needs and limitations you are currently experiencing. Some forms of yoga can cause more harm by not being trauma sensitive or by promoting some of the damaging behaviors that drive a disordered relationship with food and exercise. For this reason, it is important to have some context for what to look for in the yoga format, teaching styles, and studio environment.
Styles of Yoga: Hatha, Vinyasa, Yin, and Restorative
It can be overwhelming when trying to figure out which yoga class to start with because there are so many different formats and combinations of these formats that are now being taught. Some of the most foundational yoga styles include vinyasa yoga (or classes described as "yoga flow"), hatha yoga, yin yoga, and restorative yoga. Vinyasa involves pairing breath with movement to create a sequence of continuous, flowing movements. Hatha yoga can incorporate some elements of vinyasa flow, but it may include some sustained holds in poses and intentions around breath control and alignment. Yin and restorative yoga both involve holding postures for long periods of time, but yin promotes deepening sensation and resilience in the poses while restorative is about relaxing into supportive postures without expending energy. Because some of these styles are more physically engaging than others, they are not all equally supportive for each stage of eating disorder and disordered eating recovery. If you are in the midst of recovering from an eating disorder, it is important to be cleared by your treatment team for practicing the particular style of yoga you are interested in before starting.
Yoga for Different Experience Levels
Yoga practices often cater to various degrees of experience, from beginners to advanced practitioners. When you find a class you are interested in, it is essential for your safety and comfort in a class to figure out what experience level it is designed for. It may identify in the class description who the class is geared toward by saying something like 'advanced' or 'beginner' or 'all levels welcome'. Often, keywords like 'gentle' or 'vigorous' can indicate the intensity of the class as well. If you are unsure after reading the description, it would be appropriate to call the studio receptionist or manager to ask if the class would be right for you based on your needs and familiarity with yoga.
Class Environment
For someone who is healing from a challenging relationship with their body, food, or exercise, going into a studio setting can feel daunting and even unsafe. You may choose to practice with online tools in the comfort of your own home if going in person feels inaccessible. Especially if you are new to yoga, developing some familiarity and establishing your practice at home before trying an in-person class could feel most supportive. If you are interested in calling a studio your home for practice, you will want to first shop around for the environment that would be best for you. A few red-flags that a studio is not recovery aligned or trauma-informed include the promotion of disembodying practices (like weight-loss challenges or the studio is covered in mirrors), promotion of appearance change as progress (as seen on posters, the website, in their recruitment language, etc.), or if yoga is treated like another exercise class.
Teaching Styles
Even within one style of yoga, the way it is taught can vary immensely. Yoga instructors can range in their approach based on their training, level of experience, background, and values as a teacher. Just as you may be considering shopping for a studio, finding the instructor(s) who uplift your unique practice is perhaps the most important consideration. If you are in the midst of healing your relationship with your body, you will want to look for instructors who provide cues for listening to the body signals, feeling the postures rather than getting concerned with how they look, and using props as norm. Trauma informed instructors will also ask for permission before providing hands on assists (if they offer them at all), and they will use specific language to ensure that you feel your own authority to adapt the class to meet your needs (even if it means taking child's pose the whole time).
Whether you are beginning a yoga practice or returning to yoga as a tool in your recovery, you deserve to find a class that respects your body as it is today - a body that is already made to yoga. You do not have to show up a certain way or wait for your body to change in order to fit any of the internalized beliefs around how you think a practice 'should look'. Yoga at its' core was created to meet you where you are, and we encourage you to be your own advocate in finding the class that can honor this foundational part of the practice. If you are curious about the on demand classes offered by us at Rooted Recovery, you can learn more on our website or by connecting with us for a free consult call today.
Incorporating yoga into your eating disorder recovery journey
As we have established, integrating yoga as a part of your journey toward healing from disordered eating, disordered exercise, or body image disturbance can be a transformative and empowering process. However, it is essential to approach this mindfully and with a deep understanding of how yoga can complement or potentially harm your recovery efforts. Here, we offer several tips to help you get started and make the most out of your practice.
1. Consult with a Healthcare Professional or Your Treatment Team
If you are working with a treatment team for eating disorder recovery, we recommend checking with your therapist, dietitian, and/or primary care physician before trying a yoga class (even if you previously practiced yoga, you will still want to check with your treatment team to see if it is appropriate at this stage in your recovery). If you are not in the midst of eating disorder recovery, but you are interested in using yoga as a tool as you improve your relationship with food, exercise, or your body, it is still recommended to check with a healthcare provider before practicing. From there, your healthcare team can help you make informed choices about the style, intensity, and frequency of your practice.
2. Choose a Supportive Environment
Select a yoga studio, instructor, and/or online program that fosters a supportive and non-judgemental environment. You deserve a place of practice where you feel safe, respected, and accepted exactly as you are. We want to encourage you to take time to shop around. If you are interested in joining a studio, you may want to schedule a time to take a tour of the space and talk with the manager/owner about the style of classes and the values upheld by the studio to see if it is a good fit. Most studios and online programs offer free or discounted trials so you can try them out before committing. At Rooted Recovery, we offer a discount for your first month with Embodied Yoga on Demand. If you are interested in receiving this offer, we would love to hear from you!
3. Start Slow and Gradual
Watch out for the messages in our culture that encourage turning yoga into another rat race. Rather than subscribing to the 'more is better' mentality, we want to take our practice at the pace where we can truly attune to and honor the needs of our body experience. Even if you had a yoga practice in the past, it could be beneficial to get back to the basics by joining a class for beginners or trying a slower paced class (like restorative or hatha styles). In the framework of classes we offer at Rooted Recovery, we call this first phase of practicing yoga the 'Reconnection Phase' which is intended to lay the foundation for the 'Exploration Phase'. During the reconnection phase, we want to learn to let go of the expectations that the mind may be holding for the body and instead turn toward the cues of the body as valid messages to listen to. In the exploration phase, we have built a level of trust in the body, and we have become more accustomed to using body signals as the primary guide during our practice.
4. Prioritize Self Compassion
Engaging in yoga is a practice of self-compassion, and the skill of holding this compassion for yourself is also a pivotal part of recovering from an eating disorder. As you learn to catch harmful thoughts and unlearn damaging beliefs, you will be called to anchor yourself to new thoughts and beliefs that are grounded in lovingkindness. When you are on the mat, consider this a practice field for recovery. Here, you will learn to identify the negative thoughts and challenging emotions, acknowledge them without judgement, and allow them to pass as you remain grounded in the present moment through the experience of breath and sensation. From this place, you may be able to respond to the disordered thought or difficult emotion from the wise mind rather than react in a way that could lead to further harm.
5. Seek Professional Guidance
While practicing yoga can play a part in the recovery process, if you are experiencing any level of distress around food, movement, or your body, you deserve comprehensive, specialized support. You do not need to be diagnosed with an eating disorder to work with a trauma-informed, dietitian and/or therapist who specializes in intuitive eating and Health at Every Size. Because disordered eating and dieting have become so normalized in our culture, it is hard to sometimes recognize that having peace around your food choices and eating patterns, joy while moving, and trust in your body can actually be attainable. If you just want to talk through how you may benefit from more support, please reach out to us today.
Get intentional, embodied support in your healing journey.
If you are seeking a better connection with your body or would like to grow out of the confides of poor body image, yoga can be a tool for positive embodiment and a better relationship with your body. If you are constantly thinking about food, experiencing anxiety or guilt around eating, or feel like you are out of touch from body signals like hunger and fullness, yoga can be a tool to enhance the mind body connection needed to be an intuitive eater. If you feel like the movement you do is painful or unenjoyable, rooted in compensation, or you are solely using it as a means to change your body, yoga can help you discover how movement can actually honor your 'here and now' body while improving your overall wellbeing.
If any of the above resonate with you, or if you are still unsure of how yoga can be a recovery tool designed for you, we would love to continue this conversation. Please reach out for your free consult call and learn more about our yoga programs by visiting our website.