Can Yoga Make You Sore?

You know the feeling. You’re on a yoga class, and you’re feeling fantastic, except at some point the teacher starts to tell you to hold a pose and it hurts like crazy. You’ve heard this before. You’re told that you’re holding the pose wrong and it’s making you feel pain. But are your teachers telling you the truth? Can yoga really make you sore?

Yoga is one of the most popular ways to stay fit these days, and for those who are into it, it can be a very enriching and enjoyable experience. Some even use it to strengthen their bodies and increase flexibility. But even if you’re not a yogi or a fitness freak, yoga is still a pretty good way to stay in good shape.

Yoga has been a buzzword lately. People are always searching for the next best way to be healthy and fit. Yoga studios are popping up everywhere, and they also offer classes online. So, can yoga make you sore? Yes, it can. Many yoga poses require physical stress and strain, which can end up making your muscles sore. This is different than muscle soreness, which is a temporary condition caused by working out too aggressively. It can feel similar to a muscle cramp, and you may experience it from as early as a few days after your workout until a few weeks later. If you feel muscle soreness after your yoga practice, it will most likely be okay, and it will not cause long-term damage.. Read more about is it bad to be sore after yoga and let us know what you think.

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Yoga is generally thought of as a gentle exercise since it is soothing, spiritual, and can be a very relaxing and gentle practice. Anyone who has taken an Ashtanga or Power Vinyasa class knows this isn’t always the case. After a rigorous practice, you will certainly feel it in your body, from arm balances to fast-paced sequences.

Is it true that yoga may make you sore? Definitely. You may get sore if you participate in dynamic and intense yoga sessions such as vinyasa, hot, or power yoga. Yoga may leave you tired for days after performing numerous Chaturangas, planks, other core-activated postures. 

If you haven’t been physically active in a while, if you’re utilizing new muscles, or if you’re exercising at a greater intensity level, you’re likely to feel sore. You will most likely be sore the following day if you haven’t done yoga in a while or are attending a difficult class that targets various muscle groups.

Is Being Sore After Yoga Normal? 

It’s quite natural to have pain or tightness in your body after a yoga session. After a dynamic practice like Vinyasa or even a profound stretching exercise like Yin, you may feel this way. If you’re experiencing soreness after yoga, remember that you’re not alone.

Some individuals believe that yoga is a low-impact physical exercise, and that they should not be uncomfortable after doing it. However, even if you’re physically active in a variety of ways, utilizing muscles that you don’t normally use will always result in discomfort.

After Yoga, Soreness vs. Pain 

When you experience discomfort during and after your yoga practice, it means you’ve pushed your body too far. At initially, you may feel minor discomfort when holding postures for an extended period of time, but it’s important to differentiate between pain and discomfort.

If you get a strong, stinging feeling, let up on the posture and don’t push yourself. Feel and breathe into the sensation if it is a bit unpleasant or boring. Listen to your body and, if necessary, get out of it. You’ll be able to tell the difference between a little burn in your muscles from waking them up and going too far in your postures as you get more in tune with your body feelings.

How long do you think you’ll be sore?

If you haven’t exercised your muscles in a while, little rips and inflammation may develop. Muscle discomfort is caused by these tears and inflammation. Even while it is normal to feel sore, it may be a message from your body that you should relax or ease up on your exercise or practice the next time.

If you’re sore after your yoga session, it should go away in 1-3 days. It’s quite natural to be sore after a yoga session, particularly if you’re trying out a new posture or engaging new muscle groups in your body. Listen to your body and give yourself what you need when your muscles are hurting. It might be a relaxing day, a massage, or a moderate yoga session.

Is it Safe to Practice Yoga if You Have Muscle Pain?

Even though it seems like the last thing you want to do when you have painful muscles, a moderate and gradual practice may really help with muscular soreness. After an intensive yoga session, your muscles may get stiff, so gently stretching them may feel wonderful in your body.

The first 10 minutes as so may be uncomfortable, but after your muscles relax up a little, the soreness will likely disappear. Allow yourself to relax, stretch, and release your tight muscles with a gentle practice like Yin yoga or Restorative yoga.

Muscle Pain Treatments

There are numerous more activities you may take to alleviate your aching muscles in addition to a restorative and calming yoga session. Here are a few ideas to get you started:


A good night’s sleep of eight hours allows your muscles to recuperate. Your muscles can relax and heal as you sleep, allowing you to get enough rest and speed up your recovery. After a long session, make sure you get a decent night’s sleep.


Muscle development and repair need a well-balanced diet that includes all of the nutrients required. After your workout, have a nutritious and well-balanced lunch. Protein helps certain yogis and athletes repair their muscles, so feel free to include beans, pork, tofu, eggs, and nuts in your diet. Other meals that are believed to assist in the relief of aching muscles include:

  • Coconut water is a great post-workout beverage since it’s high in electrolytes, potassium, and magnesium.
  • Fish is a good source of omega 3 fatty acids and a good source of protein.
  • Cherry juice is anti-inflammatory, which means it may assist with muscular irritation.


Take a few minutes at the start or end of your day for some gentle stretching if you don’t have time for a complete yoga practice. Look out some stretches depending on your muscle pain on YouTube and stretch away the tension.


It is critical to stay hydrated in order to alleviate aching muscles. While water is important, you should also ensure that you are receiving adequate electrolytes, particularly if you sweat a lot. To make your water taste better, keep your water bottle handy and flavor it with mint, ginger, or lemon.


When you’re feeling sore, intense exercise isn’t the greatest option, but a simple stroll around your neighborhood may feel great in your body. A modest stroll may help you stretch and relax your tense muscles. Take your time and move at a moderate and steady pace.


Treat yourself to a massage at a nearby spa or do one at home. When doing so, be careful and utilize essential oils or balms like Tiger Balm to help relieve any stress or discomfort. If you’re going to a spa, let your therapist know where you’re hurting so they can keep that in mind while massaging you.

How to Prevent Muscle Soreness?

Tired of waking up with a stiff neck and shoulders? Muscles that are achy, fatigued, and tight don’t feel well in your body. Fortunately, there are a few things you can do to reduce muscle pain or perhaps avoid it entirely.


When it comes to working out, many individuals skip the warmup and go right into the practice or program. Skipping your warmup not only increases your chance of injury, but it also causes muscular soreness. Include a 10-15 minute warmup before any physical activity before beginning your exercise. A well-trained yoga instructor will always include a warm-up in your yoga practice, but if you’re practicing at home on your own, don’t forget to add some cat/cows, child’s pose, and other warm-up yoga postures.

Cool Down

Always stretch after a workout to lengthen and relax muscles that may have constricted throughout the session. You may be too tired at the conclusion of your exercise to perform a few additional stretches, but this may make a huge difference in how you feel the following day. Set aside at least 5 minutes for some stretching after your exercise.

Keep an eye on the alignment.

You may cause needless muscular discomfort by stressing various muscles or overcompensating by utilizing the wrong muscles if you practice with the improper posture. In each pose, pay attention to your teacher’s instructions and concentrate on achieving the correct alignment. You may always question your instructor after class if you’re uncertain about a pose’s alignment.


Hydration is critical not just after, but also throughout, your exercise or practice. This is particularly true if you’re doing a more intensive type of yoga, such as Hot yoga or Power yoga, where you’ll be sweating a lot. Whenever you feel thirsty, take a drink of water.

Pay Attention to Your Body

If anything doesn’t feel right throughout your practice, take a moment to listen to your body before continuing. Back off and find a place that feels comfortable if you feel like you’re forcing your body to grow into a particular form or overstretching. Never push yourself and use your breath to balance your physical body.

As with many other things in this world, there is a right way and a wrong way to do things. In the case of yoga, it appears there are many different styles, but you don’t want to be doing something that really hurts your body. The main point of yoga is to help you relieve stress and tension in your body, which is something that can lead to soreness when done wrong.