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I just started doing Bikram (yesterday was my third class) and I really love it, but I've noticed that my lower back is sore and I'm having trouble sleeping comfortably. Is this normal? Will it go away or am I doing something wrong?

This is really common, don't worry about it, it took me about 3 months to get into the flow and not feel sore afterwards . The sleep thing is also common, if you're not used to having a big work out then you can find that it's hard to calm down afterwards and sleep. Just keep at it, you'll see improvements really soon!

Try not to go to hard in the class, you'll find that just practicing in the heat is a bit different and take's quite a bit out of you. I have been sick after class when I first started as I was not very fit and found the sequence quite hard. Take time to get use to it. At first I found it hard to sleep too, but now I've been doing it for a few months I'm exhausted and sleep really well, specially when I've been to class .

thanks for the responses! I have been taking it easy, getting used to the extreme environment and not pushing myself too hard. I definitely CAN sleep (like a rock, and all the time....it gets me SO tired!) but I've been waking up from the discomfort in my lower back. I'm guessing it's because I'm stretching in new ways and I'm not very flexible, so I'm challenging my body. I just wanted to make sure I didn't hurt myself or it's unusual or anything.

Thanks again!

Hi Shoegal, great to hear that you're getting into yoga and lovin' it! One thing though. If your lower back is sore that could means that you're pushing it a bit far. You should never leave a class feeling sore (or wake up the next day for that matter feeling stiff and sore). If you are then that's telling you something. My advice would be to embrase it, love it, go for it, but be SAFE. If you injure your self my going to hard then it takes a long time to get better. Sadly I speak from experience here.

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Hey Shoegal, welcome to YogaTalk, great to have you here. I agree with Bendy Lady, if your back is sore then you probably need to pull back slightly. Remember to bend your knees when you're in poses to take pressure off the lower back. If you're doing back bends be gentle with yourself, make sure that you squeeze your buttocks which protects the lower back or even place a block between your thighs. In savasana, the relaxation at the end of the class, place a bolster or roll a blanket under your knees so that you take the pressure off your lower back. Hope these tips help.

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Hey Yogatea...remember what Mr Bikram thinks of yoga props.....he disparagingly calls it "furniture yoga" so Shoegal, I'd keep that bolster well hidden in class!!

If you get that sore a back that it wakes you up, you are definitely doing something wrong -or too hard- and I'd recommend avoiding strong back and forward bends until you know what it is. Try and catch a teacher after class for advice or find a good massage therapist who can give you advice on does and don't's for your back.

There's not too much that is right and wrong in yoga, but having that sore a back is wrong wrong wrong in my book.
Good luck
T/boy

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I thought I may be overdoing it. The part where you sit up really quickly with your hands over your head may have something to do with it, I feel like I might be jerking up or something. I've done something similar to that in pilates but much slower. I'm also not flexible AT ALL and have very poor balance. I was a bit discourage when I brought a friend to class last night and she was better than me. I know we all have different abilites, but sad!

Has anyone been practicing a while who started out being not so flexible? How long until you see a lot of change?

I have noticed that the class does go by much quicker than my first couple...that seems like progress...right?

yep, probably soon you'll be progressing to the boredom phase.

treasures lie beyond.