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Does Yoga Hurt at First?

Published in Yoga Soreness 3 mins read

Starting yoga can sometimes lead to muscle soreness as your body adjusts.

Understanding Initial Yoga Sensations

While yoga is widely recognized as a gentle, low-impact approach to physical activity, it is still a form of exercise. Like any new workout or increased physical challenge, it can engage and work your muscles in ways they might not be accustomed to. This can be true whether you are brand new to yoga or stepping up the intensity of your practice.

Why You Might Feel Sore

The most common type of discomfort experienced when beginning yoga is muscle soreness. This feeling is a normal response to working muscles that are untrained or have been challenged more than usual.

According to sources, this soreness is typically "caused by microscopic tears in the muscle tissue caused by the eccentric muscle contractions that are common with many yoga postures." Eccentric contractions occur when a muscle lengthens under tension, which happens frequently as you move into and hold yoga poses. These tiny tears are part of the process by which muscles build strength and adapt.

Soreness vs. Pain

It's important to distinguish between expected muscle soreness and pain.

  • Muscle Soreness: Often feels like a dull ache or stiffness in the muscles, typically appears 24-48 hours after exercise, and usually improves with gentle movement or rest. This is the discomfort commonly associated with starting yoga.
  • Pain: Can feel sharp, sudden, or persistent in joints or specific areas. If you experience sharp pain during a pose, it's a signal to ease off or stop.

Focusing on proper form and listening to your body helps prevent injury and differentiates between beneficial muscle work and harmful stress.

Tips for Minimizing Initial Discomfort

To reduce the likelihood or severity of initial soreness and make your yoga journey more comfortable:

  • Start Slow: Begin with beginner or gentle yoga classes to learn the basic postures and alignment.
  • Listen to Your Body: Pay attention to the sensations in your muscles and joints. Modify poses if needed.
  • Don't Push Too Hard: Avoid trying to achieve the deepest version of every pose immediately. Progress comes with consistency, not by forcing yourself into positions you're not ready for.
  • Stay Hydrated: Drinking plenty of water can help your muscles recover.
  • Allow Rest: Give your body time to recover between sessions, especially when you're just starting.

By approaching yoga mindfully and respecting your body's current limits, you can navigate any initial soreness and enjoy the many benefits of the practice.