One of the effects of a workout session is sore muscles. While it occurs in people at different stages of their fitness journey, beginners often experience this issue. Sore muscles can occur in people at all fitness levels who might include daily yoga, cardio, or weights in their workout routine.
Muscle soreness results from your body’s response to muscle trauma during moderate to intense exercise. It happens a few hours after a workout and lasts between two to seven days.
Sore muscles will eventually recover, but performing regular yoga stretching exercises is the greatest approach to speed up the process. Check out the stretches that are demonstrated in the examples below to lessen muscle discomfort:
Downward Dog to Lunge
Stand with your feet shoulder-width apart at the edge of your mat. Bend from your waist forward and walk your hands toward the other end of the mat. Try to walk your hands as far as possible while keeping your core tight and rear end level.
While keeping your hands straight, lift your left leg to form a straight line with your body. Fold in the raised leg and bring it closer to your chest. Do this while moving your torso forward until your shoulders are at the same angle as your wrists.
When you feel comfortable in the position, square your hips and gently lower your right knee to the ground. Hold this for a few seconds, then start the movement over on the opposite side. Doing this daily yoga stretch in your pre- and post-workout routine helps eliminate muscle soreness in your legs.
While standing with your feet shoulder-width apart, bend your waist until your palms touch the floor. In this position, crawl out on your hands into a plank. Keeping your back straight, crawl your hands toward your feet and slowly raise your hips until your feet and hands are close together and your body is bent over in your original position.
Repeat the movement for a few more reps starting from the initial standing position. Doing this stretch increases blood circulation and relieves tension in the muscles. It incorporates dynamic stretching and utilizes muscles in your upper body and abdominals.
Start in a seated position with both legs extended and hands by your side or in your lap. Bring in your right knee to the right side of your torso. Lift your left elbow over your knee and apply gentle pressure to the outside of your right knee.
Hold this move for a few seconds, then repeat on the other side. The seated twist is a daily yoga move that helps to relieve sore muscles in the back, buttocks, and hips.
To relieve the soreness in the muscles between the hips and knees, start this stretch in a standing position. Bend over from your waist while moving your back forward as you stretch toward the floor. Focus on relaxing your head and arms while in this position to optimize the stretch. If you can’t yet touch your toes with both legs straight, try gently bending one knee at a time for a better stretch.
If you have soreness in your back, lie flat on your back while pushing your spine toward the ground. You can place one foot in a towel or band while the knee is bent. Straighten your leg, then pull the towel towards your body and hold the position for a few seconds. If you don’t have a towel, clasp your hands behind your calf and move the leg closer to your body.
To perform a single-leg hamstring stretch, sit with your legs outstretched and your feet flexed. Bend your right knee and release it to the right side. Shift your right heel closer to your thigh while moving your waist forward.
Move your forearms to your extended leg and bend your head for a deeper stretch. Hold the position for several seconds, then repeat on your left leg.
Relieve Sore Muscles with Daily Yoga
The above stretches target different muscle groups and help to reduce stress and tension in the muscles. Doing these stretches before and after every workout is key to relieving sore muscles. If you’re unsure about stretching safely, ask a certified trainer to show you how to perform the best daily yoga stretches.