Hi. I normally practice a yoga flow practice and am a runner, but have only done yin a few times. I'm not used to holding sphinx pose or its variations for long periods of time. I did one of the lovely yin yoga practices on MyYogaOnline (I think it was one for the hips, but it also focused on the back). It's the next day and I feel a little sore in my mid-lower back. It's not pain. It just feels like I used the area in the same way one might feel after lifting weights. It feels very localized over and around specific vertebrae. Is this normal? Do you recommend I rest these areas, and if so, for how long? Should I avoid back bends for a day or two? Should I continue to approach the backbends in the same way or back off more?
Thanks for your help.