Yoga pains after first class

Yoga Discussion General Yoga
#1

Hello Yoga Forums!

I have been looking into yoga for a while now and finally decided I’d give it a shot. I took a beginners yoga class (not really specified what kind like the others at the school). I must say, I was so exhausted afterwords and sore a little bit, and today (the day after the class) even more muscles are sore. Is this normal?

I did a lot of research on yoga before I decided that I wanted to do it and I made sure to have water (was able to drink probably half a bottle which is way more than I normally can) and also had some food (a small bowl of cereal and a bannana) about 2.5 hours before the class.

I’m also trying to start eating healthier but that’s a bit more of a battle since I’m a very texture based person and I hate the flavor of veggies and the texture of some litterally make me gag. I have however cut out all sodas I’ve only had like 2 in the last 3 months, and have whole grain bread/pasta etc.

Yoga is something I want to do to make me a healthier person over all so I want to do it but if I come home feeling like I need to sleep on sunday morning after class I don’t know if that will help more or hurt more cause I didn’t have the energy to do anything all day. What do you experienced yogis think? Btw, I’m a 25 yo Male 5’10’ and 185lbs.

Thanks!

#2

I would sure like to have seen that beginners yoga class that made you sore!
Did your muscles feel shaky during class, like you were over-exerting? Or did the soreness the next day come as a surprise?
Here’s my recommendation: Give the class another couple tries. If you ever feel like you’re over-exerting yourself, rest in childs pose and catch up with the class when you feel ready. Try taking yoga for another teacher just so you have something to compare your experience to. If that’s not available, there are lots of yoga classes online or on DVD. But please know that having hands-on instruction is much preferable than following a class on a screen.
Also, consider talking to the yoga teacher, let him/her know that you got sore from the class, and ask if there are any modifications you should be doing.
Yoga, if done correctly, is a gradual process and your body will eventually adapt to the stretching, strengthening, and energetic openings.
Just my 2 cents…

#3

Hello Zion,

I can’t speak to whether the curriculum of the “beginners” class you found was truly appropriate for beginners since you’ve not at all described it.

However I can tell you that when a student uses muscles in an asana class (a class of poses or postures which are but a tiny part of Yoga) then it is to be expected that muscles will be sore for up to three days after. This is not uncommon when the used muscles are either previously “dormant”, “less used”, or powerfully worked. This has nothing at all to do with Yoga. It is simply a musculo-skeletal use function. You could have the same results from any new physical movement(s).

Hydration is not a blue pill one takes before an activity. Hydration is something one maintains throughout waking hours. Further, the amount of fluid consumption (as a baseline) is approximately half the body’s weight in ounces. That would require either a 92.5 ounce bottle or several smaller ones throughout the day :slight_smile: Also bear in mind that some things human beings ingest reduce hydration, leach essential minerals from the body, and overtax the adrenal glands.

All the best on your path.

gordon

#4

Thanks dealer and athlete.

Lets see, yes my muscles were very shaky at points. Some of it was pretty easy, especially the balance section. Others were very hard.

The one thing I remember being really hard was having a few steps then going into downward dog for 5 deep breaths, we did that pattern like 6-7 times. It was something like lay down, up into downward dog for 5 deep breaths (although was longer because the teacher was walking around helping sometimes) then walking into a bent over position then rolling up to a standing position. I don’t think that would really have made my neck and shoulders sore like they were though so I can’t remember which part would have done that. Sorry I can’t recall xD

I plan on trying it again, I just am hoping I’m not doing it wrong and hurting myself, you know?

P.S. Additionally, wow, I don’t know how it’s humanly possible to drink that much water. xD That seems like so much!

#5

Hey,

what you were doing are sun salutations. There are ways do simplify parts of it, like going from downward dog into plank, then you put your knees on the floor to get easier and smoother into a cobra with just a small backbend (maybe not yet upward dog). Additionally, you do not have to stay in downward dog for five breaths, just come down into child’s pose when you are not comfortable any more.

#6

P.S. Water is cleansing, not necessarily hydrating. It should have something it in - fresh organic lemon juice as an example. Alternate between pure water and lemon water. There are other ways to hydrate but they are not as effective. And of course as I mentioned the consumption of caffeine is counter-productive.

#7

[QUOTE=InnerAthlete;70505]P.S. Water is cleansing, not necessarily hydrating. It should have something it in - fresh organic lemon juice as an example. Alternate between pure water and lemon water. There are other ways to hydrate but they are not as effective. And of course as I mentioned the consumption of caffeine is counter-productive.[/QUOTE]

Yeah, I rarely drink soda or anything caffeinated in general. I have a hard time drinking a lot of water so i’m slowly working my way up by using those little flavor packets (like kroger brand black cherry). I know sugar is also kind of counter productive. Maybe I’ll give the lemon a try.