Hey there!

Quick note from me before we dive in: I've been reading through your responses to the last issue, and the stories you're sharing are incredible.

I'm trying to respond to everyone, but it’s taking a little bit longer than expected. If you wrote to us and haven't heard back yet, I promise I'm getting there. 🤍

On another note, we’re using the feedback to shape the shoulder assessment coming this weekend.

And since many readers asked for more to work on between assessments, we're going back to a regular Yoga Daily post.

And Today, we’ll explore one pose in five different ways!

~Tima

Low lunge gets skipped.

People rush through it in flows. Or avoid it because their back knee hurts. Or they wobble and decide it's "not for them."

But low lunge is one of the best poses for tight hip flexors, those muscles at the front of your hip that shorten from sitting all day.

When your hips can't fully extend when you walk or climb stairs. Your lower back compensates.

Sound familiar?

Low lunge doesn't have to feel hard. You don't need perfect balance or flexible hips to make it work for you.

You just need the right variation.

This is your baseline. It stretches the left hip flexor. Builds stability in the right hip and ankle. You can do it when you want grounding or when your balance feels steady.

🚩 If the floor feels too far away for your hands, place them on blocks or a chair.

This lifts your torso more upright, which deepens the hip flexor stretch and takes pressure off your lower back.

If kneeling isn't an option for you, whether it's your knee or a hip injury.

This is the full expression, and it's intense. It’s for full stretch mode. When your shoulders feel ready to reach.

It’s time to wake up your spine, let’s add rotation!

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Pick one variation that matches where your body is right now and hold it for 5 breaths on each side.

If you're tired: Variation 1 or 3 (grounding, steady).
If you have injuries/replacements: Variation 2 (Gentel, empowering)
If you're feeling strong: Variation 4 or 5 (active, challenging).
If you want to explore: Variation 6 (playful, dynamic).

It’s the same pose, but it’ll feel completely different depending on which variation you choose.

If you're reading this thinking, "None of these variations work for me. My body doesn't do that anymore", know you're not alone.

Your practice isn't less valuable because it looks different.

The Yoga Sutras remind us that yoga is about steadiness and ease. Not perfection. Not performance. Not doing it "right."

Showing up for your body, even when it's limited, even when it feels like it's betraying you; that's the practice.

Gratitude isn't about being grateful that everything works perfectly. It's about honoring what does work. What still moves. What still tries.

Your body is doing its best, and so are you.

With care,
The Yoga Daily Team

P.S. When you read this email’s subject line. “Are You Skipping This Pose?” Which pose did you think of? We’ll be waiting for your replies.