Mild soreness after starting a new gentle movement practice is a normal response, but it's worth knowing the difference between ordinary adjustment soreness and a signal to ease off.
Normal beginner soreness
Mild, general muscle soreness appearing a day or so after new gentle movement — similar to starting any new light physical activity — is a typical, harmless adaptation response, not a sign of injury.
Signs to pay closer attention to
Sharp pain during a pose, pain that radiates down a leg or arm, or pain that worsens rather than improves over the following days are different signals worth taking more seriously — these warrant backing off and, if persistent, consulting a professional.
The 'listen to your body' principle in practice
A useful working rule: gentle stretch sensation is expected and fine, sharp or radiating pain is not — stopping a movement that produces the second kind of sensation is always the right call, regardless of what a program instructs.
Should you skip a session entirely if you're sore from the last one?
Not necessarily — gentle movement often helps mild muscle soreness more than complete rest does, though reducing intensity or hold time for that session is a reasonable adjustment.