SORE MUSCLES AFTER CLASS?

The clocks & weather have officially turned, so what better way to stay warm with calm, restorative yoga classes for your muscles, joints, body & mind.

After class however, gently stretching your muscles into new directions, asanas or taking it a little further than before can leave a feeling of soreness. Delayed Onset Muscle Soreness (DOMS) can occur 24-72 hours after exercise, due to a range of causes including small microscopic tears in the muscles. But rather than sit and suffer, there are a few handy ways to improve the symptoms of DOMS

1. FOAM ROLLER

CALVES

Sitting on your mat, bend one knee with the foot firmly on your mat. Place your other leg on the roller, specifically targeting your calf muscle. Gently roll the foam roller forward and back to improve mobility and increase blood flow. Take it gently

IT BAND

Lying on one side on your mat, place your foam roller underneath your thigh lifting your glutes off the floor. Gently bring the top leg over the lower leg, so the knee is bent and place the foot firmly on the mat for support. Roll along the foam roller, gently pushing it up & down your thigh using your hands for support at all times

GLUTES

Place the foam roller underneath your glutes, placing your hands behind you for your support. Gently roll back & forth to gently massage the glute muscles for increased blood flow & reduce muscle tension

2. HYDRATION

After class ensure you hydrate to help muscle soreness during the recovery period.

"Adequate hydration helps flush out metabolic waste products that accumulate during exercise such as lactic acid...helps deliver nutrients to damaged muscle tissue promoting growth & repair...& replenishes electrolytes for muscle function & preventing cramps" (Skylark, Active Recovery)

3. REST

   
   

The rest & recover period after a yoga class is crucial so that the small tears in the muscles can repair, before further load is placed on the muscles. Ensure you equally cool down and hydrate, then rest before your next yoga class to ensure your muscle fibres are replenished with essential nutrients & stronger

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NEW CLASS

starting Monday 10th November

All Levels Yoga Classes

Monday's | 6.00-7.00PM | £8

BOOK NOW ONLINE OR SIMPLY EMAIL TO SECURE YOUR SPOT

All levels and abilities Hatha Yoga Classes focusing on breath, flexibility and strength. Modifications & progressions provided with each posture to make each class unique and personal to you. Whether you wish to have some time for yourself, work on your physical or mental wellbeing, we look forward to seeing you!

After your practice, treat yourself and enjoy 10% off at the Blue Garden Café on your next visit!

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