3 Poses For When Your Body Hurts

Hey there,

Have you been practicing for years, and suddenly your body no longer moves the way it used to? Maybe an injury changed everything. Maybe aging did.

Here's what nobody talks about: Yoga isn't always the effortless flow we see online.

Sometimes it's showing up with a body that hurts. Sometimes it's modifying every single pose.

Sometimes it's just lying on your mat and breathing because that's all you've got.

And here's the harder truth: You might feel guilty about it. Like you're not doing "real" yoga. Like your practice used to look different, and now it feels... less.

It's not less. It's just different. And different needs require a different approach.

Your body isn't failing you

The problem isn't your body.

It's the story you're telling yourself about what your practice should look like.

Maybe you used to practice without thinking about it.

You got on your mat. Moved through poses. Felt strong and capable.

Then something shifted:

• An injury that didn't fully heal

• Arthritis that makes gripping painful

• A chronic condition that steals your energy

• Or just time, your body doesn't move as it used to

But you kept trying to practice the old way.

Pushing into poses that hurt. Feeling frustrated. Comparing yourself to your younger self, to others, to who you think you should be.

Then guilt crept in.

The mental shift matters more than the physical one:

When you stop seeing your achy body as something to fix and start seeing it as something to support, everything changes.

When you release the guilt about modifying and start celebrating that you showed up at all, your practice becomes sustainable.

When you stop comparing and start listening, your body finally gets to be heard.

This isn't giving up. This is growing up in your practice.

Yoga for achy bodies

Your practice needs different support now:

Heat before you move

• Increases blood flow, softens fascia

• Tells your nervous system it's safe to release

• 10-15 minutes on lower back, shoulders, or hips.

Props that let you access poses without strain

• Blocks aren't training wheels, they're tools

• Bolsters, blankets, walls, chairs, all fair game.

Modifications that honor your actual structure

• Your body's limitations are its wisdom

• Listen to them.

Rest that's as valuable as movement

• Sometimes lying down IS the practice

• You don't have to earn it.

Supported Poses To Try

1. Supported Child's Pose:

Complete rest for the lower back, hips, and shoulders. No strain anywhere.

How to practice:

• Stack 2-3 pillows or use a bolster lengthwise

• Kneel, sit hips toward heels (as far as comfortable)

• Fold forward, chest completely resting on the pillows.

• Turn your head to one side.

• Let your body be completely heavy

Modifications:

• Knees hurt? Add a folded blanket under them

• Hips can't reach heels? Sit on a block or more pillows

• Still uncomfortable? Lie on your back with your knees to your chest instead.

You don't have to force a stretch. Rest is also practice.

2. Supported Supine Twist:

Gentle release for spine, hips, and shoulders. You can stay completely on the ground.

How to practice:

• Lie on your back, hug both knees to your chest

• Let both knees (or just one) fall to the right, arms out to the sides

• Place a pillow between your knees if that feels better

• Turn head left (or keep it centered if neck says no)

• Stay 1-2 minutes, switch sides

Modifications:

• Too intense? Keep bottom foot on floor (don't let both knees drop all the way)

• Still uncomfortable? Skip it. Not every pose works for every body.

Small movements count. Doing what you can is enough.

3. Supported Forward Fold

Releases tight hamstrings and lower back. Usually feels impossible, but not with these modifications.

How to practice (Standing version):

• Stand with feet hip-width apart

• Place 2 blocks (or thick books) at the highest height in front of you.

• Bend your knees a LOT (this is non-negotiable)

• Fold forward with bent knees, let hands rest on blocks

• Let your head hang completely heavy

• Stay 8-10 breaths

Modifications:

• Blocks too low? Stack more books, use a chair seat, or rest your hands on your thighs

• Head feels heavy? Cross forearms on blocks, rest forehead on forearms.

• Seated version easier? Sit on the floor, knees bent, feet flat, fold forward over bent legs.

Bent knees aren't cheating. They're how you actually access this pose when hamstrings are tight.

The release still happens, without the strain.

Closing Reflection

If your body aches today, yoga isn't off limits. It just needs to look different.

Slower. Gentler. More supported. More honest.

Use the heat. Use the props. Use the modifications. Use the permission to do less.

Your practice doesn't have to look like it used to. It doesn't have to look like anyone else's.

It just has to be real.

You showed up. That's enough.

With care,
The Yoga Daily Team