The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Illnesses/Ailments › Extreme soreness and fatigue
The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Illnesses/Ailments › Extreme soreness and fatigue
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I’m just getting started back into bikram yoga. My practice before was never very regular so basically I’m a newbie. I’ve been doing it for about 2 months. It is by far the most physically demanding exercise I’ve ever done. It makes me very, very sore (beyond any exercise soreness I’ve ever experienced) for many days after. In addition, my body is extremely fatigued for the rest of the day to the point that my legs shake when I try to walk right after the class. This lasts for at least an hour. The fatigue lessens after but I am still physically exhausted for a couple of days after the class. Because of all of this, I have only been taking the class once per week. I am just now getting to the point where I can take a class twice per week. I assume this is normal for people just starting out, although maybe not as extreme as me. I also assume my body will get used to the practice and the pain, soreness and pain will lessen. Once this happens, I know I will get much more out of the practice. My question is: On average, how long does it take or how many sessions until the pain, soreness and fatigue lessen significantly?
I stick with the practice despite the pain and fatigue bc I get immediate results. I have several conditions which are relieved and improved and this is noticeable even the day after a class. Of course, the benefit only lasts a few days so I know I have to stick with the practice so the benefits will become more than temporary.
Thank you.
Are you drinking something woth electrolytes? Like coconut water or Ultima, if not try that.
That helped me a lot.
MarilynAre you drinking something woth electrolytes? Like coconut water or Ultima, if not try that.
That helped me a lot.
Marilyn
I agree with that for sure. And would also suggest trying to go back to class even when you are still sore. I know that sounds crazy, but I went to my second class ever right after a hard day of skiing – I could barely walk! Yes, my awkward pose and such were pathetic – it barely looked like I was squatting down at all. BUT – it really helped wring that lactic acid out of my muscles and eliminate the soreness that I expected.As crazy as it sounds, I would try to go two consecutive days. Hydrate yourself (with electrolytes) very well before and after classes. And don’t go into it with any expectations of what you should be able to do. It’s not how far you get into the poses, but that you are trying what you can with correct form. And even if you spend half the class in various resting poses… I think it will help. It’s worth trying.
Thanks for the advice. I’ll definitely try the electrolytes. That may help with the faintness too. For now, I don’t have to the time to go more than twice a week. (2 small kids at home and I have to arrange a pay a babysitter just to do yoga.) Still wondering how long it typically takes a body to get used to this extreme level of exercise. Or will I always be this sore for so many days after?
[quote author=”kittunyamail-p” date=1294687450 Still wondering how long it typically takes a body to get used to this extreme level of exercise. Or will I always be this sore for so many days after?
As all my Bikram teachers remind us in class that every persons body is different and you’re always in a different space from the classes before the one in the present, so all you have is the moment. This is so we can be in the moment and not compare our abilities, stamina or strength thus creating more stress on ourselves that we “should be performing” at a higher level and that also includes how long it takes for our bodies to recuperate from one class to the next.I used to be able to feel ALL my muscles down to the lining that attaches the muscle to the bone, today I feel the achiness of the blood flow through the muscles and dehydration because I tend to make a last minute decision to go and have not prepared myself enough for the class. So it’s something I need to work on. Like the others shared so far, you may be low in electrolyte after a class so it’s good to drink a coconut water before/after class as well as plenty of water before/after class. If you’re still achy, try taking a hot bath in epson salts or a shower when you get home.
I’m not a morning workout person and work full time so evening classes are my only time. I have a small snack, a shower, a short meditation session and usually out like a light. That’s just me the last few classes, tomorrow may be different.
Good luck and be good to yourself. You are where your body needs you to be.
JanI agree – that’s a tough thing to answer because it’s different for everyone.
Do you get very out of breath during class or is it just muscle soreness?
always a shower for me afterwards, wash all the sweat away and seems to relax the muscles.
I went through a similar experience in my first few (~4) months going 3-4 times per week. One thing that helped was buying a foam roller to help massage my back and hamstrings between classes. You can get them at REI, and the one I got came with a DVD showing how to use it. I also agree with the person who suggested doing back to back days (if you can work it in your schedule). Take the second class really easy–don’t push much and be gentle. The postures may help clear out the soreness.
For me, I’ve found that the more often you go to class is the quicker that your body will get use to yoga. I went to classes even if my body was sore. After a few months the soreness was subtle.
You might want to check with the teachers if your postures were done correctly e.g. when to contract your stomach / legs. Incorrect postures might cause soreness too.
Hi Kit
Sorry it’s taken so long to get around to your question.
Are you still hurting after class for the many days after class? This is NOT normal. I hate to disagree with people but this shouldn’t really be happening for an extended period of time.
There is something that needs to be addressed. I don’t know enough to help you determine what it could be. Yet.
You mentioned conditions. You mentioned exhaustion. It’s normal to sometimes to be exhausted or tired. It’s normal to feel a pleasing ache in your muscles from time to time. But it’s a rare student that literally finds it hard to walk or operate after class due to that kind of discomfort.
There are plenty of things that could be contributing: Ambient conditions in the room, the idea of nutritional balance and electrolytes and hydration is always a good place to start too. But it could be technical approach to poses. It could be a difficulty in breathing effectively. As yet there is really not enough information to go on.
If you’re already feeling better, then please share what you think made the difference.
Otherwise you may like to give me some more clues. You could share if there are particular parts of the class or poses that you feel something happening. Are you anxious at any time.
I hope that helps you in some way
Namaste
Gabrielle 🙂Thanks everyone there are some valuable suggestions about practice approach.
I take electrolites, msm, bananas, plenty of water and still my muscles hurt, specially the hamstrings and my lower back. Sometimes my practice is really good and I can do even the head to knee pose with no problem but other times I am not able to do it at all…what I have to do to relax my muscles? I practice 4 or 5 time a week and sometimes just 2 days a week because the pain is annoying..
Do you think that this much time in the heat can weaken my muscles and bones? I have been practicing for 3 years now and do you think that s too much exercise? I would love to hear some answers. Thanks
NamasteHi Jimena
For sure your problem is a technical one and not to do with your electrolytes. I will get back to this post within a few days to ask you some questions to drill down to the poses that need some attention.
Namaste
Gabrielle 🙂 -
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