How to Handle Muscle Recovery After Yoga

The most difficult part of any worthwhile undertaking is the start. Once you earnestly start on something and take that all–important first step to set the ball rolling, the rest of the journey becomes that much easier. This holds true for your yoga routine as much as it does anything else in life.

As a beginner, when you’re first doing yoga you’re likely to face a degree of discomfort in the form of muscle ache and soreness. Usually, this is nothing to be alarmed about; it is just the muscles of your body reacting to the new movement of various poses (asana) you have been practicing. In fact, such complaints are not limited to yoga alone but are experienced by practitioners of other fitness programs as well. But once you make it through this initial period, you’ll find your patience amply rewarded by a rejuvenating and possibly life-changing experience. You’ll see your muscle tone improve, your body will become leaner and stronger, and most importantly all the pent–up stress and tension will leave your body for good.

What causes muscle ache and soreness after yoga?
DOMS (delayed onset of muscle soreness) is currently understood to be the cause of muscle ache and soreness one experiences after strenuous physical activity like yoga. This happens because your muscle fibers are not used to this kind of physical exertion and therefore suffer damage (microtrauma). This results in pain and inflammation. DOMS can take between 48 – 72 hours to set in and can show as anything as a mild niggle to something so severe that you’re almost unable to get out of bed. Understanding will help you be mentally prepared so you won’t just give up at the first twinge of pain.

Ways to ease DOMS:
It is not just the newbie who has to endure pain starting out, an old–timer may also have to face up to some bodily discomfort from time to time as he/she tries poses their body isn’t entirely familiar with. One advantage they are likely to have however is that they’ll know how to minimize the effects of DOMS, something a rookie will do well to pay attention to. The following are some of the measures you could take to mitigate the effects of DOMS.

Don’t rush it: It is important you recognize the need for your body to adapt gradually to the stresses and strains of your yoga routine. It can be tempting after you have practiced a few basic poses like Tadasana (mountain pose), Adho mukha svanasana (downward–facing dog pose), warrior pose, to think you could take on more complex poses when in fact your body is not flexible enough for them. Although yoga is a low–impact, physically non–taxing activity, injuries can happen if you rush it or don’t follow the correct technique needed for a given pose. Poses like Bakasana (crane/crow pose), Kapotasana (pigeon pose) and its many variations, for example, can go horribly wrong if the correct technique isn’t adopted. It is recommended therefore that you practice such poses under the supervision of a certified instructor in a yoga class - and again take your time.

Drink a lot of water: A key component of an effective yoga recovery involves drinking copious amounts of water and other fluids post yoga session since intense physical activity often leads to dehydration and electrolyte buildup causing cramps and muscle soreness.

A good night’s sleep: The therapeutic value of a good night’s sleep cannot be overstated. You should get a solid 7-8 hours of sleep so that your body has a chance to recuperate on its own. Insomnia, research has shown, aggravates DOMS.

Light cardio: It is a good practice to lead your yoga session with light cardio as it will get your body in the mood for a more arduous workout routine.

Take CBD: CBD – short for cannabidiol – is a cannabinoid, a chemical compound extracted from industrial hemp. CBD is known for its neuroprotective, anti-inflammatory and analgesic properties. It is a 100% natural, non–opioid pain management option used by many regular yoga practitioners, athletes, and active sportspeople for keeping muscle ache and soreness at bay. CBD works by stimulating the endocannabinoid system (ECS) present in our central nervous system (including the brain) and peripheral nervous system. It affects pain perception within the brain and reduces inflammation. CBD is available on the market in many forms, CBD drops and salve being quite common for yoga recovery. Take CBD daily for the most benefits.

Every time pain seems to get the better of you, it may help to remember that the prize at the end of it all is a healthier, fitter, stronger you. So throwing in the towel is not an option. Hopefully, with the practical steps listed out here your road to fitness and a healthy lifestyle will become smoother and as painless as possible.