How many Hatha Yogis are prepetually sore in at least one part of their body?
I was in an automobile accident so my neck is always sore as well as my shoulders. I try to make sure I take enough rest between asana practice. I find that practicing on sore muscles tends to make matters worse unless they are gentle, “yin” poses. When I feel sore, I like to do poses like:
Viparita Karani (Legs-Up-the-Wall Pose)
Supta Baddha Konasana (Reclining Bound Angle Pose)
Supta Virasana (Reclining Hero Pose)
Adho Mukha Svanasana (Downward-Facing Dog)
Uttana Shishosana (Extended Puppy Pose)
Sphinx Pose
Ananda Balasana (Happy Baby Pose)
I will hold each pose for up to 5 minutes. Sun salutations are the hardest on my shoulders due to Chaturanga. I used to be able to do them daily without any problems.
I am very regular in my practice and practice almost everyday and almost as often do lotus and variations while in it for about 10 minutes or so . Though I’ve been doing this for many years my legs are not sore so much ( a little sore ) but more like drained of muscular energy. ( Lotus is the cause I am sure as I don’t do that many other leg exertions regularly ) I figure I should do this every other day to recuperate but being a creature of habit and especially a habit that’s enjoyable and beneficial overall ( my legs are demonstrably very strong )- it’s hard to stop daily lotus. For what that’s worth to your discussion- I don’t know. Namaste
I do not typically get muscle soreness unless I’ve been lax in my practice AND go to class with my teacher AND have a frisky practice there. Usually it’s standing poses that get me and subsequently the location of muscle soreness rests somewhere int he legs.
Generally speaking muscles get sore when they are worked after a period of dormancy. If they are being worked already they do not get sore - assuming there’s not other condition(s) present in the body which may manifest as sore muscles.
Well, since practicing more regularly I do not get sore shoulders anymore. However, I had to stop again 
I had tooth surgery and they advised no exercise for a week to facilitate healing.
A diet what avoids foods with strong inflammatory effect can work wonders in avoiding muscle soreness, even when you do work them hard. Than again a totally vegan diet increases ones stamina and resistance toward physical punishment to levels I never knew were possible.
I alternate Pilates and Yoga and that seems to help me with the sore back and joints.