Can Gentle Yoga Help with DOMS?
Interestingly, DOMS isn’t limited to exercise—it can also follow deep tissue massage, particularly in individuals who aren't accustomed to that level of muscular stimulation. Whether from a workout or a massage, the soreness reflects a healing response in the body as it adapts and rebuilds.
While DOMS is natural, it can be uncomfortable enough to discourage further movement. This is where gentle, mindful practices (like Pawanmuktasana Series 1 and 2) can play a supportive role. Though not specifically designed to treat DOMS, these sequences—focused on joint mobility, breath awareness, and slow, deliberate movement—can improve circulation and reduce stiffness, helping the body feel more at ease during recovery.
Have you ever jumped back into physical activity after a break, only to find your muscles aching the next day? That deep, dull soreness—often peaking 24 to 72 hours after unaccustomed or intense exercise—is known as Delayed Onset Muscle Soreness (DOMS). It’s a common experience, especially when the muscles involved haven’t been actively used for a while.
Breath plays a vital role in this process. Conscious, rhythmic breathing supports the parasympathetic nervous system, which governs rest, digestion, and repair. When we move in sync with the breath—especially in low-intensity practices—it helps reduce muscular tension, calm the mind, and gently stimulate blood flow to affected tissues. This, in turn, encourages the delivery of oxygen and nutrients needed for muscle repair.
That said, individual responses to gentle yoga during DOMS can vary. What feels soothing for one person may not be ideal for another, especially if soreness is significant; it's for this reason that specific poses aren't listed here. It’s important to speak with a qualified yoga instructor who can guide you through appropriate modifications and recommend specific poses that suit your needs.
Rather than pushing through the discomfort, these breath-led, mindful movements offer a way to stay connected to the body without overloading it. They support the body’s natural healing process while restoring ease to movement. Sometimes, the most healing thing we can do is simply move with care—and breathe.
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