6 Melhores Posturas de Ioga para Aliviar Dores Musculares: Minha Experiência, Opiniões de Especialistas e Resultados

Sore muscles are micro tears in muscle fibers caused by sports practice or over-exertion. Usually, they come as a result of being inactive for a certain period and, also, because an excessive amount of activity. To prevent them, it is necessary to play sports after warming up, do stretching after the session and adjust the intensity of the activity to your fitness level. The fact is that sore muscles cannot always be prevented and the main reason why Yoga has a number of asanas which aim at stretching muscles and massaging tissues, is that these, actually, help a lot in pain relief.

Benefits of Yoga to relieve soreness.

1. Increased flexibility.

Yoga makes muscles and joints much more flexible, which helps a lot in soreness alleviation by tension and body tightness reduction.Yoga makes muscles and joints much more flexible, which helps a lot in soreness alleviation by tension and body tightness reduction.^(1),(2),(3)

2. Improved circulation.

The agent of improvement in circulation are the gentle movements and stretches from yoga aimed at the blood flow to the entire body, thus becoming a process healer and reducer of inflammation too.⁽⁴⁾

3. Strengthening of muscles.

In Ioga, the positions that focus on certain muscle groups, thus, are the ones that lead to muscle strengthening and stabilization. So, it can be a great measure to prevent soreness as the body will be better supported and the risk of getting injured will be minimized.

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4. Stress relief.

One of the major advantages that yoga brings is the fact that it not only calms and relaxes the mind but also the body. By stress and tension reduction through yoga the relief of soreness which are caused by muscle tightness and mental strain is facilitated.

5. Better posture.

Wrong posture can bring about muscle soreness and discomfort. Yoga is targeting the correction of the posture by core muscles strengthening and body alignment facilitation, therefore, it can be used both for reduction of the wear and tear of the body and getting rid of soreness as well.

6. Mind-body connection.

Yoga is a practice that helps the practitioner’s concentration on the mental side and awareness of the body which in turn enables them to identify their physical sensations and, accordingly, they can apply the targeted stretches and movements to the parts of their bodies that are sore.⁽⁵⁾

7. Increased range of motion.

Through Yoga, the potential of joints becoming more movable can be realized which, in turn, will enhance the range of motion and thus eventually, there will be less stiffness and soreness of muscles and joints.

8. Overall well-being.

Without a doubt, introducing yoga into one’s daily routine will have a positive effect on one’s overall health and well-being which, in turn, will result in less soreness and discomfort of the body.

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Top 6 Yoga To Relieve Soreness.

1. From Hero To Prone Hero (Virasana To Supta Virasana).

Sit between your feet and as you breathe out, lower your torso by supporting it with your forearms. Support the crown of your head, move your head until the back is changed and support. After that, reach out your arms behind your head (or each hand to the opposite elbow). Five minutes is a great time to rest your legs, especially your thighs. Besides, this position extends the abdominal organs and pelvic region. A beginner can do one leg at a time to avoid knee injury and then can proceed to both knees, first by keeping the knees apart and with a block on the back between the shoulder blades.

2. The Monkey King (Preparation To Hanumanasana).

Being on all fours, fully extend one leg forward and at the same time, push the heel of that leg toward the ground and as you breathe out, lower your trunk toward the stretched leg. Practice for 5 or 10 breaths and then do the other leg. A perfect asana to stretch your hamstrings and calves.

3. Cow Face (Gomukhasana).

Sitting on the floor and facing forward with the legs extended, bend the right knee so that it is just over the left one. Cross one arm (right) over the shoulder and then bend it toward the upper back. The left arm will go under until the fingers of both hands interlock (if this is not possible, we can use a tape). Keep your spine straight. This position relieves leg cramps and gives your muscles flexibility. The lats get stretched and the shoulders become flexible.

4. The Clamp (Paschimottasana).

When you are seated on the floor with your legs stretched and straight in front of you, place your palms on either side of your hips. Thereafter extends your arms and catches the big toes with the index and middle fingers. Then breathe in and stretch your spine. Breath out and bend your elbows away from the body, flexing your trunk towards your legs.

5. Ankle Movement.

Pawanmuktasanas series exercise: legs stretched and straight in front, sitting on the floor, separated feet slightly. Both feet are slowly moved backward as the person breathes in and forward as he breathes out. The last position is held for a few seconds and the intensity of the workout is gradually increased. This exercise removes energy blockages in the ankles and legs.

6. Cow-Cat Movement (Marjariasana).

On the four supports (wrists under the shoulders and knees under the hips), breathing in, the head is lifted and the back is bowed downwards; breathing out, the head is lowered and the spine is arched upwards. An asana for releasing the shoulders, spine, and neck, thus, is done here.

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Precauções.

• Taking it slow at the beginning and gradually increasing the intensity.
• Paying attention to the signals sent by your body and not pushing yourself too hard.
• Preparing your body before practicing any yoga poses by warming up.
• If necessary, adjusting the pose by using props like blocks or straps.
• Being hydrated and making sure that a lot of water is drunk both before and after a yoga session.
• Concentrating on the correct posture in each pose so as not to put extra pressure on the muscles that are unnecessary.
• Restorative yoga poses may be used for helping to calm down and letting go of the tension in sore muscles.
• If you have any health conditions or injuries, then kindly seek advice from a healthcare professional or a yoga instructor before you start practicing yoga.

Experiência pessoal.

The legs that had been heavily worked out for a whole week became very tight and heavy. Instead of giving them full rest, I did a 20-minute yoga flow mainly focusing on Downward Dog, Pigeon Pose, and Seated Forward Fold. I was already feeling my body letting go of the tension and relaxing within a few minutes. The following day my soreness was substantially relieved and I felt more flexible and rejuvenated. This is the reason that I now use yoga as a post-workout recovery tool — an organic, comforting medicine that aligns both the body and the mind.

Opinião de especialista.

Physiotherapist and yoga researcher Dr. Rahul Deshmukh explains:

“Post-exercise soreness, or DOMS, is the tearing of muscle fibers at a microscopic level that occurs after the muscles have been overworked. Yoga supports the body’s natural healing process by increasing blood flow, reducing inflammation, and improving muscle flexibility. Gentle dynamic stretches accompanied by deep breathing will help relax the parasympathetic nervous system which lowers cortisol levels and speeds up muscle repair. In the end, yoga not only relieves pain but also enhances one’s overall flexibility and reduces the likelihood of getting injured again.”

Entrevista com especialista.

Interview with Dr. Meera Kulkarni, Yoga Therapist & Ayurvedic Practitioner

Q: Dr. Meera, Can you elaborate the role of yoga in muscle recovery?

A: The mild yoga stretches help blood circulation and oxygen intake to the muscles that are tired, and, thus, the removal of lactic acid which is the cause of soreness is made easy. Besides, yoga is good for the loosening of the connective tissues which are tight ones.

Q: Which yoga postures would you suggest to a new exercise person with muscle soreness?

A: I would tell everyone to start with Child’s Pose, Cat-Cow Stretch, and Legs-Up-the-Wall. They are not only soothing exercises for the nervous system but also energize the lymphatic system without putting any stress on the body.

Q: How frequently should yoga be practiced for recovery?

A: At least 15–20 minutes each day can do some good. What really matters is that the movement should be gentle, conscious, and one should not go into the area of pain. The breathing awareness makes the healing process faster.

Perguntas frequentes.

Resumindo.

Yoga is an extremely effective and completely natural way to get rid of soreness in one’s body. By the inclusion of gentle stretching, strengthening, and relaxation elements, yoga manages to relieve tension and stiffness in muscles, increase flexibility, and even promote overall well-being. In fact, regular yoga practice can not only be instant relief from soreness but also a means to prevent future pain. Whether you are a beginner or an experienced yogi, incorporating yoga into your routine can be a valuable and holistic way of not only dealing with soreness but also enhancing your physical and mental health.

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