Is it best to avoid poses that stretch sore muscles or is it healing to stretch them? I often miss yoga practice due to sore or pulled muscles. 
I think it’s fine to continue to stretch sore muscles, but if they are pulled then you need to let them heal first.
Hi Michael J,
You may want to check out a book about marma point therapy. When you understand marmas you get some insight into where the sore spots are and why. It may be a build up of toxins (that tend to pool at the Marma Points).
Also, something I teach my students is that Savasana (final relaxation) will help so your muscles aren’t as sore. It may be more than you want to know but, when you are able to deeply relax for 20-30minutes following any form of physical workout, you body is able to re-absorb lactic acid, calcium and other minerals, and you won’t be sore.
I hope this is helpful!
Peace
Syl (ForestSprite)
You can also check out “Dry skin Brushing”. It is awesome for sore myo-fascial pain and tightness.
Sore muscles and pulled muscles are different states and therefore require different responses.
Generally speaking muscle soreness is from tearing the muscle and that muscle being repaired - a process defined most commonly as building muscle. Gentle stretching of sore muscles is okay though not particularly healing. Anything more intense than gentle would interfere with the muscle building process.
The larger question in your post might be “why are you sore in the first place”?
Thanks for your responses. I will look into the marma thing. I think most of the soreness comes from martial arts training. I tend to push myself very hard. I have to force myself to relax (if that makes sense) for yoga.
How does Savasana do it’s magic? I know this is one area I often cut short. I’ve heard teachers say how it’s the most important pose but never understood why. The lactic acid absorbtion is very interesting, are there other benefits?
Micheal J,
Muscle soreness is not neccesarily a bad thing. It is simply a) a build-up of lactic acid and b)microtears in the muscle fibers.
Studies have shown that if you eat a recovery meal within 30 minutes of your workout, it can help your muscles repair rapidly.