Can too much of a good thing, even something as beneficial as yoga, be detrimental to one's well-being? For many of us, yoga is that sacred space where we stretch away the stress and reconnect with ourselves. However, in pursuit of inner peace and physical strength, one may go overboard without realising it. If your daily yoga practice is feeling more like an obligation than a pleasure, or if your body is sending warning signals, it may be time to reassess your routine.
The "More is Better" Trap
We live in a culture that idolises discipline, hustle, and 'doing more'. So when someone achieves peace through yoga, the tendency is to go full throttle. Daily classes, 30-day challenges, hot yoga sessions, perhaps even a double, morning and evening.
Yoga boasts a remarkable list of perks: enhanced flexibility, sleep, a calmer mind, and increased energy. However, when overdone, even this ancient practice can start to reveal its wear and tear on your body, your energy, and even your mood.
A national cross-sectional survey published in BMC Complementary Medicine and Therapies found that 21.4% of yoga practitioners reported acute adverse effects, primarily musculoskeletal issues associated with poses like handstands, shoulder stands, and headstands.
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Signs You Might Be Overdoing Yoga
Constant Fatigue Instead of Rejuvenation
Yoga is not meant to make you tired. If you're constantly feeling fatigued after class or waking up already sore and lethargic, your body might be signalling that it needs a bit more recovery between classes.
Lingering Aches or Pain
A nice stretch is perfect. But if you're often nursing wrist pain, hamstring strains, or lower back soreness, something's wrong. Repetitive movements, such as downward dog or deep hip openers result in micro-tears if your muscles are unable to recover.
Irritability and Mood Swings
Ironically, doing too much yoga can mess with your mood. If you find yourself more anxious, irritable, or emotionally delicate even with daily practice, your nervous system could be in a state of stress instead of repair.
Disrupted Sleep
Overexertion can mess with cortisol levels and disrupt your natural circadian rhythm. If you’re tossing and turning at night, your intense yoga schedule could be the one to blame.
You Feel Guilty for Taking a Day Off
This one's more of a head game than a body one. If you find yourself feeling guilty about missing a session, even when you're ill or exhausted, you might need to rethink your relationship with the practice.
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How to Balance Your Practice
Alternate Intensity
Mix up your flow. Pair dynamic Vinyasa with slow Yin or Hatha yoga on alternate days. This allows your muscles and joints to recover and prevents overuse.
Prioritise Rest Days
Just because it's gentle doesn't mean you have to do it every day. One or two rest days during the week might let your body recharge and save you from burnout.
Check-in With Your "Why"
Ask yourself: Are you practising for your own good or to meet a self-imposed quota? Get back to the original intention of your practice; to feel good in your body and mind.
Add Meditation or Pranayama
On days your body feels heavy, skip the asanas and do some breathwork or guided meditation. You'll still gain the benefits of yoga without overdoing it physically.
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]