Yoga for sore muscles: 9 poses to help you

Yoga for sore muscles: 9 poses to help you | XpertsReviews.com

Muscle soreness is quite common after a workout, especially after strenuous physical activity. Yoga for sore muscles can help you get some relief!

Muscle soreness can occur for many reasons, but most people experience it after a workout. Working out can lead to muscle pain and cramps, but don’t stop exercising. After all, it is one of the ways to avoid health problems like obesity. If you experience muscle pain too often, exercise can help. Although doing strenuous exercises is not the answer, you can include yoga for sore muscles in your fitness routine. This will provide some relief and help you get rid of pain and discomfort.

What is muscle pain?

Delayed-onset muscle soreness is muscle pain and discomfort that usually appears 12 to 24 hours after doing strenuous exercise. It affects several parts of the body due to excessive eccentric muscle contractions, according to a study published in the Clinical ultrasound Reviewed in 2011.

Muscle soreness after a workout is common. Image provided by: Shutterstock

It’s a common phenomenon in response to unfamiliar or vigorous exercise, according to research published in the Strength and Conditioning Journal in 2013. “Symptoms such as muscle pain, cramps, stiffness, fatigue and tenderness peak between 24 and 72 hours after exercise,” says yoga expert Dr. Hansaji Yogendra. Within a week, they tend to subside as the muscle tissue repairs itself.

Yoga for Sore Muscles: 9 Poses to Try

Doing yoga can help soothe sore muscles. This may help alleviate symptoms associated with muscle pain, according to a study published in the Journal of Strength and Conditioning Research in 2004.

1. Konasana I (Angular Pose)

  • Stand with your feet about two feet apart.
  • Place your left hand on your waist.
  • Inhale, turn your head to look over your right shoulder, and slide your right hand toward your knee while leaning to the right.
  • Exhale then return to the starting position of angle pose.
  • Repeat on the left side.

“This pose is good for sore muscles because it stretches the sides of the body, releasing tension from the shoulders and upper back,” says Dr. Hansaji.

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2. Hastapadasana (Forward Bend Pose)

  • Stand with your feet together.
  • Inhale, raise both arms above your head.
  • Slightly arch your upper back.
  • Lean forward, keeping your legs straight, touching your toes with your fingers and bringing your head toward your knees.
  • Exhale, raise and lower your arms to the sides.

It lengthens the spine and hamstrings, relieving tension in the lower back and legs.

3. Malasana (Garland Pose)

  • Stand with both feet slightly apart from each other.
  • Inhale, bring your palms together close to your chest.
  • Squat down with your back straight, pressing your elbows against your knees to open them wider.
  • Hold, exhale then rise to a standing position.

“Malasana or Garland Pose opens the hips and lower back, reducing tension in the glutes and hip muscles,” says the expert.

4. Shashankasana (Rabbit Pose)

  • As part of yoga for sore muscles, sit in Vajrasana or Diamond Pose and spread your knees wide.
  • Inhale, lower your body to rest your forehead on the mat.
  • Stretch your arms forward.
  • Hold this position then exhale.

It provides gentle stretches for the back, shoulders and neck, promoting relaxation.

5. Bhadrasana (Butterfly Pose)

  • Sit with both legs extended.
  • Inhaling, bend your knees outward, bringing the soles of your feet together and drawing them closer to your body.
  • Gently press your knees with your hands.
  • To release, stretch your legs and exhale.

“It targets the inner thighs and hips, helping to relieve lower body pain,” explains the expert.

6. Shalabhasana (Locust Pose)

  • If you want to do yoga to relieve sore muscles, do the locust pose for which you have to lie on your stomach.
  • Inhale, raise your right leg as high as possible.
  • Hold, then lower it.
  • Repeat with left leg.
  • Then lift both legs together and exhale.

It strengthens and stretches the lower back, thus promoting relief in the lumbar region.

7. Yastikasana (stick pose)

  • Lie on your back with your hands next to your body.
  • Inhale, raise both arms in an arc above your head.
  • Hold the stretch.
  • Bring your hands close to your body and exhale.

It stretches the whole body, promoting muscle relaxation.

8. Viparita Karani (Legs Up the Wall Pose)

  • Lie on your back with your feet together.
  • Inhale, raise your legs perpendicularly.
  • Press your hands under your hips to lift your core, using your elbows for support, and hold this position.
  • Bend your knees, lower your hips and return to the starting position, then exhale.

“It reduces swelling and stiffness in the legs, thereby relaxing tired leg muscles,” says Dr. Hansaji.

Woman doing Matsyasana
Fish Pose can relieve muscle pain. Image provided by: Shutterstock

9. Matsyasana (Fish Pose)

  • Lie on your back to do fish pose.
  • Inhale, bend your legs into Sukhasana (easy pose).
  • Place your hands under your head, squeezing opposite elbows above, and hold this position.
  • To release, release your hands, straighten your legs and exhale.

It should be part of your fitness routine if you choose to do yoga to relieve sore muscles. This pose opens the chest and stretches the spine, relieving tension in these areas.

Yoga for Sore Muscles: Mistakes to Avoid

  • Starting without warming up can further fatigue your muscles and increase the risk of injury, especially when muscles are sore.
  • Pushing too much beyond your flexibility can make pain worse or lead to injury.
  • Performing poses too quickly reduces their effectiveness. Hold each pose for a few seconds to allow your muscles to relax.

Doing yoga for sore muscles can be helpful, but people with arthritis should avoid it because weight-bearing poses can fatigue joints, potentially making arthritis pain worse. “Poses that involve forward bends can increase spinal discomfort, so opt for modifications to avoid stress on the spine,” says the expert.

You may find yourself with muscle soreness after a workout, but giving up physical activity won’t help. Rest is important, as is practicing yoga for sore muscles. Don’t push too far or do the poses quickly.

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