Yoga is a great practice for so many reasons, but one thing to consider before you join the fitness craze is that it can be very painful. Find out what yoga experts have to say about whether or not it’s OK to be sore after your next session!

Shoulders sore after yoga is a common issue. It can be caused by many different things, but the most common cause is over-doing it during your practice. If you are experiencing this issue, it’s best to take some time off and give your body a break. Read more in detail here: shoulders sore after yoga.


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Factual Check

If you only had thirty seconds:

It’s very acceptable to have muscular discomfort after yoga.

Delayed-onset muscle soreness, or D.O.M.S., is what you’re feeling. It may linger for many days and often peaks a day or two after a challenging or intensive exercise.

Read on to discover:

  • why do muscles hurt after a yoga class?
  • what distinguishes “good” muscular pain from “poor” muscle discomfort
  • ways to lessen discomfort after a yoga session.


Why do I feel sore after doing yoga?

The major cause of muscular discomfort is unfamiliar activity or exercise that is too intense for you.

It’s interesting to note that research indicates that eccentric muscle contractions, which occur when your muscle lengthens while being activated (strengthened), result in greater muscle soreness than concentric muscle contractions, which occur when your muscle shortens while being activated (strengthened) (tensing up).

Consider how your abs move when you go from a Chaturanga push-up to an upward-facing dog in yoga. They are being stimulated as you move to Upward-Facing Dog and drop to the ground (strengthening) and elongate (stretching) at the same time. Your hips would not be floating above the ground if your abdominal muscles were not contracting.

Regardless of the speed or style, yoga requires a lot of stretching and various sorts of muscular contractions, including eccentric ones, which are the ones that lead to the greatest discomfort in the muscles.

Following yoga, some individuals have greater muscular discomfort than others. There are several variables that affect how painful you’ll feel, including:

  • how hard the yoga session is (you’ll probably experience greater stiffness after Ashtanga or Vinyasa than after Yin Yoga or Hatha) and what kind of yoga it is.
  • how fit you are
  • your ancestry
  • how well-hydrated you are; dehydration might make DOMS symptoms worse.

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2/4 Is experiencing discomfort after yoga normal?

No, yoga is not meant to be painful. During or after a yoga session, you could feel some discomfort, but there shouldn’t ever be any pain.

How do you recognize when you’re in agony rather than simply discomfort? It’s not okay to have acute, sharp feelings or pinches that make you want to grimace. Reduce your intensity or quit the position if this occurs while you’re doing it.

You’ve obviously overexerted yourself if you have moderate to severe muscular discomfort after yoga that hinders you from doing everyday tasks. Give your body time to heal itself by taking a day or two off. Reduce the intensity, take more pauses, or spend less time on your yoga mat the next time.

I would suggest disregarding the adage “No pain, no gain.” Pain and discomfort are never trustworthy signs of an effective exercise. It’s always preferable to practice often and gradually advance to more difficult postures and yoga courses than to practice only once a month and start with the most difficult ones.

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3/4 How much time does your body need to adapt to yoga?

Your body may need a few weeks or perhaps a few months to become used to yoga. The length of time mostly relies on your present degree of flexibility, fitness, and practice consistency.

After 8 to 10 weeks of regular and balanced yoga practice, you should begin to see improvements in your muscular tone and flexibility.

After a week or two of frequent yoga courses, you should no longer experience muscular discomfort since your body will have become used to the intensity.

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4/4 Yoga with painful muscles: Is it safe?

If you should practice yoga with painful muscles depends on:

  • How bad is the pain you’re feeling? (mild, moderate, or severe)
  • what kind of yoga you want to practice (light intensity, moderate or extreme).

The general guideline is that you should practice yoga less vigorously the more intense the soreness.

It’s okay to meditate, breathe, and do some very light stretching after a class, and it’s probably okay to perform some minor muscle training while feeling little stiffness. When stiffness reaches moderate levels, though, always err on the side of caution; it’s better to take a day off and go for a walk than risk injury by pushing yourself in yoga class.

Does yoga help with pain management?

Although yoga has many advantages, easing muscular aches and pains may not be one of them.

In reality, none of the widely used techniques that claim to lessen muscle pain have a strong scientific basis. Stretching, compression gear, massage, and Epsom salt baths have never been shown to be beneficial for easing post-workout cramps.

Some data suggests that you may lessen your DOMS by

  • Getting enough rest is important since sleep loss may exacerbate discomfort.
  • Taking curcumin, which has anti-inflammatory qualities, may aid with pain management.
  • Ibuprofen should be used if pain stops you from doing your daily tasks.

However, the easiest method to avoid muscular pain is to start off training gently and gradually, while also being mindful of your physical limitations.

Yoga is a great way to relieve stress, but you may be sore afterwards. If you are experiencing abdominal pain after yoga, it can be because of the poses or the fact that your muscles have been overworked.

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