Is It Normal to Feel Sore After Yoga? My Take

Is It Normal to Feel Sore After Yoga? My Take

Set an intention!

In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:

• Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
• 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”

Honestly, I used to think yoga was just fancy stretching—until I woke up the morning after my first real class feeling muscles I never knew I had. Talk about reality check!

Over the years, I’ve learned that feeling sore after yoga can be totally normal, especially if you’re trying out new poses or pushing your boundaries in practice.

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Here’s my personal scoop on why it happens and how to handle it:

1. It’s a Good Sign (Mostly).
   • When I feel that dull ache in my shoulders or legs, I take it as proof I actually used those muscles. It’s usually just my body’s way of adapting to new movements.
2. DOMS is Real.
   • Delayed Onset Muscle Soreness (DOMS) can sneak up on you a day or two after a tough flow. Sometimes I do a bunch of chaturangas and wonder why it hurts to take my shirt off the next day—yep, that’s DOMS in action.
3. Listen to Your Body.
   • Soreness is normal, but sharp pain is not. If something really hurts or feels off, I’ll skip certain poses and let my body recover. Yoga is about harmony, not forcing a posture if my muscles are crying “Noooo!”
4. Hydrate & Rest.
   • I used to ignore those hydration tips until I realized drinking enough water and getting a solid night’s sleep actually makes a huge difference in how quickly I bounce back.
5. Gentle Movement Helps.
   • Sometimes it’s tempting to do nothing when I’m stiff, but a gentle or restorative yoga session often helps me loosen up. Even a leisurely walk gets the blood flowing and helps with recovery.

So, is it normal to feel sore after yoga?

Absolutely. In fact, I’ll go so far as to say it’s often a sign that you’re challenging yourself in a healthy way.

Just keep listening to your body, take breaks when needed, and remember—it’s all part of the journey toward greater strength and flexibility.