How should the ache in yoga process alleviate? - FANS SPORTS

How should the ache in yoga process alleviate?

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In fact, in the process of learning yoga, we more or less will have some discomfort and pain phenomenon. So, which soreness is normal and which is abnormal, and how to relieve it?

Before we can answer that question, we need to understand why pain and discomfort occur.

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Because most people (especially office workers) in daily life, little physical labor and movement, and long time sitting, so that the muscles into abnormal distortion, and even serious muscle degeneration. Therefore, most people once a little exercise or work, will produce body aches and pains.

Because in the practice of yoga, we usually rigid muscle group to get a large exercise, so that our body muscles and the time is very different, it is easy to form a relative excessive exercise, lactic acid, resulting in body pain. For beginners, because our muscles have not been exercised for a long time, and the asana practice is not in place, it is more likely to produce pain phenomenon.

So many partners will say, the body ache, can not practice yoga?

We need to determine whether our soreness is normal or abnormal depending on the situation.

① Judge according to the length of time. General beginners in contact with yoga, there will be a sore period, for example, the initial contact with yoga, each exercise after the body will continue to ache 3-5 days, and these days of continuous practice will continue to ache. After a few weeks, our soreness cycles shorten, lasting 2-3 days after a single workout. The soreness may subside as our bodies get used to the constant practice. Of course, if we suddenly increase the intensity of the exercise, the duration of the soreness will also increase.

Therefore, beginners in the practice of yoga, there is a sense of pain but the pain cycle continues to shorten, it is normal.

② According to the severity of the pain to judge. It is normal for beginners to have slight soreness at the beginning of learning, and the soreness will gradually decrease with the increase of practice time. However, if in the process of practice, the degree of pain is more severe, it may be the wrong way to exercise oh, at this time you need to stop to adjust the posture or rest.

③ Judge from the source of soreness. To feel whether it is muscle pain, joint pain or muscle pain, muscle pain is normal, but if it is muscle pain, or joint pain, it should stop immediately, and find a professional to correct the posture.

So, how should go to prevent and relieve yoga after the soreness?

① Proper preheat. Before practice, do some warm-up exercises, such as breathing adjustment, simple joint exercises or simple yoga postures. (I recommend simple asanas like shoulder and neck wraparound, long sitting, supine stretching, corner pose, cat pose, baby pose, worship pose, etc.) In addition, you can also do simple stretching before going to bed at night to relax your muscles, relieve tense muscles and maintain muscle elasticity.

② Stay focused. That is to emphasize the heart to perceive the extension of the body, to perceive the placement of asanas, and to focus on breathing, to make asanas as positioned as possible. (In addition, in the early stage if it is due to the body's flexibility and other reasons leading to the posture can not do it, then do not force)

③ Adjust the exercise intensity according to one's ability. In the process of learning yoga, the most important thing is to do what one can, not to force their own body, do not pursue fast to practice difficult movements. If we have strong tremors and shortness of breath during the practice of an asana, we should consider whether the intensity is high. In addition, the practice time is not the longer the better, in the initial practice, we only need to keep a little tired, later can gradually increase the practice time.

④ Stick to it regularly. Remember to fish for three days and dry your net for two. Since our muscles are contractile, stopping exercise for a period of time restores the muscles that have been stretched and weakens them, making exercise more difficult. I have a deep experience of "seven days without yoga, the body is hard to stretch".

Yoga is good, but not for everyone. If we feel pain in the process of practice for a long time, we need to consider whether our body is suitable for yoga.

So what are some bad situations to practice yoga in?

① Osteoporosis patients. The partner that often practices yoga is worth, yoga also is the movement that pays attention to strength all along actually, a lot of movements need to use hand, foot or head to make support, so osteoporosis person is careful practice.

2 spondylolisthesis, disc protrusion, to avoid excessive bending of the waist. Because yoga movements need to be positioned and limbs extended and twisted, the process may lead to reduced peripheral blood flow, which is more likely to lead to serious blood coagulation, leading to cardiovascular disease.

③ Epilepsy, cerebral cortex damage. Yoga many movements will be stretched to the neck, if there is epilepsy or cerebral cortex damage, bending back massage neck stretch, may induce seizures.

Finally, keep practicing. Stick with it for a while and you'll notice a change.