3 Asanas to Reduce Muscle Soreness


Ever felt that nagging muscle pain that you wished to go away on its own, but it just came back with a vengeance? Or that soreness in the muscles that hampered your pretty much daily routine? We can hurt our muscles even in day-to-day activities. Over exertion can cause not just an inflammation and pain, but can also restrict your activities. Or if you work in the corporate world, there are chances that you have experienced a lower back ache with the continuous seating posture.

Tightness of the muscles can be crippling that affect our daily life. The good news is that yoga has several asanas that can help you counterbalance any tightness that may have occured. We’ve listed a few asanas for you to try to relax those aching muscles. Please keep in mind that before you start with any asanas, do a few warm up exercises like the Suryanamaskar to make your body flexible. Here are 3 asanas: 

Heart Asans or the Anahatasna

If you are feeling a bit tight around the neck, you can try the Anahatasana. It helps open the chest and works to relax your back.  To perform this asana, stand straight and take a few deep breaths. This back bend takes care of your back issues as well.

  1. Bend on your knees and place your hands on the ground.
  2. Gently move your hands forward and allow your chest to drop towards the floor.
  3. Your hips should be above the knees and place your hands a shoulder width apart.
  4. Stay in the pose for a few seconds. Breathe in and relax your body by moving into a Balasana or the Child Pose to relax your body completely.

Low Lunge for Hip Flexors

This low lunge for hips is a variation of the stretch and it stretches the groins and thighs. It also helps to open up the chest and breathe well. To perform this asana, you need to:

  1. Stand on the mat and step back. Form a crescent lunge with your right foot.
  2. Now slowly, lower the knee that is at the back a little down.
  3. Adjust the pose so that your front knee is directly over the ankle. Your back leg should be in line with your hips.
  4. Hang your head down and count  till 5. Breathe in gently and move back to the standing position. Relax in the pose for a few seconds before you switch sides.

The Rabbit pose or Sasangasana

This asana helps to stimulate digestion and bring in fresh oxygen to the body. Since this is a breathing pose, it is important to focus on your breathing. To perform this asana, you need to be first in the Balasana or the Child Pose.

  1. From the balasana, move to hold your heels your hands and pull your forehead in towards your knees. Your head should be placed on the floor.
  2. Hold the heels tightly, take a deep breath and raise your hips towards the ceiling.
  3. Try to press your forehead as close as you can to your knees.
  4. Take a deep breath and hold for at least counts.
  5. Exhale slowly and lower your hips to your heels and move back very gently to the Balasana.


When you start with performing the asanas, be gentle with yourself when you work out or perform asanas. When you are gentle and work patiently, you will learn more about your body and yourself as the days unfold.


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