How You Should Feel After Yoga - Signs of Overdoing It

The Ideal Post-Yoga Feelings

Yoga is meant to leave you feeling balanced, energized, strong, calm, and relaxed. While every style is different, a properly paced yoga practice should result in a pleasant mix of invigoration and serenity. If done correctly, here are some of the main ways you should feel after yoga:

Lightness in the Body

A vigorous flowing or power yoga workout can make your body feel lighter and more open. The combined effects of breathing, stretching, and moving leave your muscles feeling long, supple, and free of tension. Joints feel spacious and can move through a greater range of motion.

Steady Energy

The controlled breathing in yoga delivers more oxygen throughout the body, leading to an energetic and rejuvenated feeling. You have an elevated heart rate and metabolism without being utterly drained. The post-yoga energy boost can last for hours.

Calm Focus

The meditation and breathing work in yoga helps steady the mind and sharpen focus. The practice clears away distracting thoughts and mental chatter, leaving you more centered and attentive. You feel tranquil yet laser-focused.

Stress Relief

Most forms of yoga incorporate breathing exercises, meditation, and deep stretching. These all work together to relieve tension and quiet the stress response. After yoga, you feel less anxiety and emotional heaviness.

Improved Mood

The mental effects of yoga translate into an improved mood. The spiritual components add a deeper dimension. Feelings of joy and inner peace arise after a good session.

Signs You've Done Too Much Yoga

While yoga should leave you feeling great, it's possible to overdo your practice. Pushing too hard or attempting advanced poses before you're ready can lead to pain, strain, and even injury. Here are some signs you may need to scale back:

Muscle Soreness

It's normal to feel some muscle soreness after strength-building styles like power yoga or Ashtanga. But if you have excessive tightness and can't move without pain, you've overworked the body. Soreness lasting more than a day indicates you need rest.

Lightheadedness

Getting dizzy during or after yoga often means you've hyperventilated or overheated. Bikram and vigorous flow classes in heated rooms make this more likely. Dizziness means it's time to pause and recover.

Nausea

Feeling sick to your stomach after yoga is not normal. Nausea may arise from dehydration, overheating, low blood pressure, or strained muscles. This signals you need to slow it down.

Exhaustion

While a strong yoga session can be tiring in a good way, complete fatigue or exhaustion is a red flag. If you can barely function after class, you're pushing too far beyond your limits.

Weakness and Shaking

Uncontrollable shaking during or after yoga can happen after intense heat, breathing exercises, or physically demanding postures. It indicates your body is overwhelmed and needs a rest.

Injuries

Common yoga injuries like strained muscles, joint pain, and ligament tears are a sure sign you're overdoing it. Minor twinges during class that turn into injuries later on should not be ignored.

Headaches

Tension headaches can occur after intense inversions or overheating during hot yoga. Migraines may happen from irritated nerves or neglected nutrition needs. Frequent yoga headaches mean you need moderation.

Risk Factors for Overdoing Yoga

Certain factors can increase your chance of overexertion and injury in yoga. Those at risk include:

Beginners

New yoga students often push too far while trying to keep up or mimic advanced students. Attempting difficult poses without proper preparation can lead to strain. Build a foundation first.

Competitive Mindset

People used to competitive athletics may approach yoga as something to be "conquered." But forcing progress quickly in yoga can backfire. Let go of ego and find your own pace.

Underlying Conditions

Those with injuries, arthritis, osteoporosis, prior surgeries, and other conditions should modify yoga and avoid high-impact activities. Take care not to aggravate problem areas.

Dehydration

Lack of water makes overexertion injuries like cramps and dizziness more likely. Hydrate well before and after hot yoga classes to avoid dehydration.

Poor Instruction

Inexperienced or hands-off yoga teachers won't provide enough guidance on proper form and technique. Seek knowledgeable instructors as a beginner.

Fatigue

Doing yoga while extremely tired or unwell can tax the body beyond its current abilities. Respect when you genuinely need rest to avoid depletion.

How to Find the Right Yoga Intensity

To maximize benefits while avoiding overexertion, here are some tips for determining optimal yoga intensity:

Know Your Limits

Check ego at the door. Don't compare yourself to others or push through pain just to keep up. Honor your personal abilities and don't go past your edge.

Focus on Proper Form

Proper alignment protects the body and prevents injury. Don't sacrifice form just to attempt more advanced postures. Build a foundation first.

Breathe Smoothly

If you cannot breathe slow and steady, the yoga is too intense. Labored breathing indicates you've surpassed a sustainable edge.

Do Prep Poses First

Prime your body by doing introductory poses to access a posture safely. For inversions, prep with dolphin and puppy pose first.

Use Props

Blocks, straps, and bolsters allow you to practice in a way suited to your body. Don't avoid props just to make it harder on yourself.

Try a Gentler Style

For beginners or recovery days, choose styles like Yin, gentler Hatha classes, or restorative yoga to find your edge without strain.

Listen to Your Body

Ultimately, let your intuition guide you. Back off if parts of your body start complaining. Soreness in yoga should not persist.

How to Recover From Overdoing Yoga

If you've pushed too hard and feel worn down, incorporate these self-care tips:

Take Days Off

Honor when your body genuinely needs rest. Avoid exercise, practice very gentle yoga, or just focus on breathing and meditation.

Stretch and Foam Roll

Gentle stretching helps relax overworked muscles. Foam rolling restores healthy blood flow to strained areas.

Ice Injured Areas

Applying ice packs to tender joints or strained parts aids recovery by reducing inflammation. Ice for 15 minutes at a time.

Hydrate Properly

Drink plenty of electrolyte-rich fluids before and after practice to rehydrate and replace salts lost through sweat.

Use Topical Analgesics

Creams with menthol, arnica, or CBD oil can provide pain relief when gently massaged into sore muscles and joints.

Eat Nutritious Foods

Refuel tired muscles with protein and complex carbs. Avoid inflammatory foods like sugar, processed carbs, and alcohol.

See a Physical Therapist

For serious or recurring injuries, make an appointment with a sports medicine physical therapist to diagnose and treat the issue.

Key Takeaways

• Properly paced yoga should leave you feeling open, energized, focused, relaxed, and pain-free.
• Overdoing it can cause soreness, nausea, dizziness injuries, exhaustion, and headaches.
• High risk factors include ego, poor form, and pushing too hard as a beginner.
• Prevent overexertion by knowing your limits, using props, and avoiding advanced poses until ready.
• Recover from overdoing it with rest, gentle stretching, icing, hydration, and medication if needed.

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.