Feeling Totally Wiped Out After Yoga? Here's Why It Happens and What To Do
Yoga is often touted as an energizing form of exercise that leaves you feeling refreshed and rejuvenated. But it's not uncommon to feel completely exhausted after yoga, especially if you're new to the practice. So why does yoga wipe some people out, and what can you do to avoid total fatigue?
Why You Might Feel Exhausted After Yoga
There are a few key reasons why yoga may leave you feeling depleted of energy:
- You pushed yourself too hard. When you're new to yoga, it's easy to overdo it and move through poses too vigorously. This taxes your muscles and cardio system.
- The class was too advanced. Jumping into an intense vinyasa or hot yoga class without proper conditioning can be draining.
- You're dehydrated. Sweating a lot without replacing fluids can lead to dehydration and exhaustion.
- You didn't eat enough. Yoga requires fuel, so running on empty may leave you spent.
- You're stressed. Yoga can release stored emotions and stress hormones, which can be tiring.
- You have low blood pressure. Poses like inversions can lower blood pressure temporarily, causing fatigue.
Signs You May Be Pushing Too Hard in Yoga
Pay attention to these signs that you should dial back your yoga practice:
- Muscle shaking
- Breathlessness
- Nausea
- Lightheadedness
- Profuse sweating
- Inability to focus
Forcing yourself into advanced poses before you're ready or holding poses for too long can overwork your body. Listen to what your body is telling you and ease up if you notice any of these troubling symptoms.
Tips to Avoid Exhaustion After Yoga
Here are some tips to prevent that dragged-out feeling after yoga:
- Hydrate well before, during and after yoga.
- Fuel up with a snack 1-2 hours pre-class.
- Start slowly and don't push into pain.
- Focus on alignment, not depth in poses.
- Rest in child's pose whenever needed.
- Talk to your teacher about modifications if needed.
- Avoid hot yoga or power flow classes when starting out.
- Take breaks or sit out poses if you need to.
- Do restorative or yin yoga for recovery.
Benefits of Restorative Yoga
If a vigorous yoga class totally wears you out, try restorative yoga for a refreshing change of pace. This calming style of yoga focuses on slowing down and opening your body through passive stretching. Benefits include:
- Lowers stress hormones
- Releases muscle tension
- Calms the nervous system
- Improves flexibility
- Reduces headache and fatigue
- Promotes deep relaxation
Restorative yoga uses props like blankets, bolsters, and blocks to support the body in gentle poses. This allows you to relax and breathe as you receive the benefits of the poses without exerting effort. The poses are held for 5-10 minutes, allowing your body to open slowly.
Best Restorative Yoga Poses
Some of the most calming and renewing restorative yoga poses include:
- Supported child's pose
- Legs up the wall
- Reclined cobbler's pose
- Reclined bound angle
- Supported bridge pose
- Supported fish pose
- Corpse pose with bolster
Even just 5-10 minutes in supported child's pose after an active yoga class can be deeply restorative. Try incorporating a few restorative postures at the end of your practice to give your body the recovery it craves.
When to Seek Help for Fatigue
Occasional tiredness after yoga is normal, but consistent heavy fatigue may be a red flag. See your doctor if you experience:
- Chronic fatigue no matter what type of yoga you do
- Fatigue that lasts several days after yoga
- Difficulty sleeping at night
- Depression, muscle pain, or brain fog along with fatigue
It's important to rule out any underlying health issues. Things like anemia, thyroid disorders, adrenal fatigue, fibromyalgia, chronic fatigue syndrome, sleep apnea, and autoimmune conditions can all cause problems with excessive tiredness.
Discuss your symptoms with your doctor. Getting to the root cause of unexplained exhaustion can help you take steps to regain your energy.
The Takeaway
It's common to feel tired after yoga, especially intense or hot classes. Overexertion, dehydration, hunger, and releasing stress can all sap your energy. Listen to your body and dial back your practice if you need to. Hydrate well, fuel up before class, and opt for more restorative styles like yin or restorative yoga to give your body the recovery time it needs.
Occasional yoga tiredness is normal, but talk to your doctor if fatigue persists no matter what you try. Finding the right balance allows you to enjoy all of yoga's energizing benefits.
FAQs
Why do I feel so tired after yoga?
Feeling tired after yoga is common, especially for beginners. Reasons you may feel drained include pushing yourself too hard, getting dehydrated, not fueling up properly, releasing stored stress hormones, and drops in blood pressure from poses like inversions.
How can I avoid exhaustion after yoga?
Ways to avoid total fatigue after yoga include hydrating well, eating a snack before class, pacing yourself, focusing on alignment over depth in poses, taking child's pose breaks when needed, and choosing gentler styles like yin or restorative yoga.
Should I be concerned about being very tired after yoga?
Occasional tiredness is normal, but you should see your doctor if you experience chronic fatigue after yoga that persists for days, inability to sleep, depression, muscle pain, or mental fogginess along with exhaustion.
What is restorative yoga?
Restorative yoga is a calming, passive style of yoga focused on slowing down and gently opening the body using props. Poses are held for 5-10 minutes to relax the body and mind.
What are the best yoga poses for fatigue?
Some of the most renewing restorative yoga poses to combat exhaustion are supported child's pose, legs up the wall, reclined bound angle, supported bridge, supported fish, and corpse pose with bolsters.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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