Recently, many Jia people left messages backstage and asked: teacher, sometimes after practicing yoga, the next day is very sore, and sometimes the body doesn’t feel sore? Is the practice not in place? Let’s talk about the fact that the body doesn’t feel sore the next day after yoga! In fact, no matter what yoga you practice, positive position is the first principle
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For some people who stick to yoga for a long time, because the body adapts to the frequency or intensity of practice, there will be no pain the next day
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But often you increase the intensity of practice, or the breathing of posture stay increases, and the body starts to the deep muscles, there will also be soreness, but Xiaobian suggests that soreness should not be used as a criterion to judge whether yoga practice is effective or not! What should I do for those who have muscle soreness the next day after yoga, especially after some strength Yoga? 1、 First, why do muscles ache after yoga? The most common cause of muscle soreness is the excessive accumulation of lactic acid
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When the body exceeds its physical load, the body is in the state of anaerobic fermentation, and the body needs more energy, which will lead to muscle soreness
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Oxygen in the blood is necessary to convert glucose into energy
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However, if there is insufficient oxygen during exercise, the human body will decompose glucose without oxygen to produce lactic acid
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Most of this phenomenon will be reflected after 12 hours of yoga, especially after practicing some strength yoga, flow yoga, astonga and so on! 2、 Grade differentiation of muscle soreness! Muscle soreness can also be graded
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There is a kind of muscle soreness that should be paid attention to! 1
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Level 1 soreness: when fingers touch muscles or stretch, they are accompanied by soreness and pulling feeling, which is normal acid excretion
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It is recommended to do some soothing stretching, such as Yin Yoga
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2
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Secondary soreness: joints and ligaments have obvious soreness or muscle pulling feeling when doing some flexion and extension
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It is recommended to do some hot compress to speed up blood circulation, supplement high-quality protein and speed up recovery
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3
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Level III soreness: if the body feels torn when doing some stretching actions, or affects daily life, and the soreness lasts for more than 72 hours, it is necessary to check whether there is a strain, etc
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3、 What are the methods to prevent and relieve muscle soreness? 1
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According to their physical fitness, foundation and health status, reasonably arrange the number and intensity of postures, and don’t do overload exercises at once
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2
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When practicing asanas, it is recommended to practice in a balanced way all over the body to avoid over practicing a certain body part
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3
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Warm up and stretching are very important
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Adequate warm-up helps to lubricate the joints, let the muscle and nerve endings react, and avoid injury
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At the same time, the stretching after practice must also be sufficient
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4
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Pay attention to the diet after exercise
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Avoid eating too sour, high sugar and high calorie foods
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It is recommended to supplement some high-quality protein and vegetable fiber, such as eggs, fish and multicolor vegetables, to help recover
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5
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Pay attention to breathing during practice
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Don’t hold your breath
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Holding your breath will not only increase the body’s oxygen consumption, but also be harmful to your health
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Finally, for yoga practitioners, especially beginners! Practice step by step, pay attention to the intensity and frequency, and maintain a certain practice frequency every week
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Don’t either don’t practice or stay in the yoga room all day as soon as you practice
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Yoga is a long-running exercise to hone your mind
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Give yourself more patience! Click the video number below to watch more dry goods
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Remember to like + pay attention! Teacher wechat, long press the QR code identified in the figure below to add a point in the lower left corner to select yoga products.
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