How to Relax Your Muscles After Yoga

By Medically reviewed by Panel Perubatan Hello Doktor

Muscle soreness is common after any type of exercise. Even when you are familiar with one type of exercise, you can still feel soreness when you change to another type of exercise. After your first yoga section, you will feel soreness not on the day after, but on the second day after yoga. Home treatments are often used to treat discomfort. If the pain gets worse or doesn’t respond to treatment, contact your doctor to rule out an injury or more serious problem.

Why do I feel soreness after yoga?

Muscle soreness after any exercise is caused by increasing the workload on your muscles results in microscopic tears. The healing process, called muscle recovery, causes muscles to grow and become stronger. Muscles repair themselves between workouts. If you’re new to yoga and performing exercises daily, you might need to rest for a day between yoga sessions to allow time for recovery. Stretching farther than your body is ready to stretch also causes soreness. Many yoga poses call for stretching the body in unaccustomed ways. Using your muscles differently and increasing your range of motion can put strain on ligaments and joints in addition to causing muscle soreness.

The good news on soreness

Muscle soreness from starting yoga is generally a temporary and harmless condition. As long as you don’t push yourself too hard or stretch beyond the point that’s a slight challenge, you can continue to make progress. The soreness is a sign that you’re becoming stronger and more flexible. People older than 40 who practiced yoga for more than five years had significantly lower blood pressure and resting heart rates compared to a sedentary control group, according to research published in 2003 in the Indian Journal of Physiology and Pharmacology.” Sore legs at the start of a yoga practice is a small price to pay for significant long term health benefits.

Home remedies for muscle soreness

Most muscle soreness after yoga can recover with home remedies and doesn’t require medical attention. Here are a few handy tips that can help overcome muscle soreness:

Gently massage sore muscles with oil

Massage is a wonderful ancient technique used to relax muscles and sooth the pain. Massage relieves tension built up in muscles and helps to lessen the pain and make it go away quicker.

Hot fomentation

Hot baths or steam can work great to take away pains from your body. Heat reduces muscle stiffness, making them more relaxed and decreases pain. Heat increases blood flow to affected area and takes away accumulated toxins, which hasten the healing process.

Adding some Epsom salt to your bath water doubles the health benefits of hot fomentation. Epsom salt relaxes the nervous system, reducing muscle strain and draws toxins from the body.

Pain medication

Pain medication eases pain and relieves inflammation. Never hesitate to take over-the-counter pain medication if you are not feeling relieved with natural home remedies like massage or hot baths.

If your muscle soreness doesn’t respond to above-mentioned remedies consult your doctor to find out if you have any deep muscular injury.

Ice pack

Applying ice packs to your sore legs for the first two days helps to relieve the muscle soreness. After the first 48 hours, soaking in a warm bath with Epsom salts helps ease any remaining soreness. Applying arnica, a plant-based remedy for muscle soreness, can help, according to “Yoga Journal” magazine, which also suggests Tiger Balm, a traditional Chinese remedy in salve form. Tiger balm creates a strong, warm sensation and helps to relieve muscle pain. Talk to your doctor if there’s acute or persistent pain – and get her approval before using any herbal remedy to self-treat any condition.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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Review Date: December 8, 2019 | Last Modified: December 8, 2019

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