{"id":47611,"date":"2022-11-25T16:31:29","date_gmt":"2022-11-25T16:31:29","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47611"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"sofa-yoga-guide","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/","title":{"rendered":"Sofa Yoga: The Lazy Girls And Guys\u2019 Guide To Stretching"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#Why_Sofa_Yoga\" >Why Sofa Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#The_Benefits_Of_Sofa_Yoga\" >The Benefits Of Sofa Yoga<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#Better_Flexibility\" >Better Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#Improved_Circulation\" >Improved Circulation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#Lower_Stress_Levels\" >Lower Stress Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#Better_Sleep\" >Better Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#Better_Posture\" >Better Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#Better_Digestion\" >Better Digestion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#Improved_Immunity\" >Improved Immunity<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#10_Sofa_Yoga_Moves_To_Get_You_Started\" >10 Sofa Yoga Moves To Get You Started<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#1_Seated_Pigeon\" >1. Seated Pigeon<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#2_Seated_Forward_Bend\" >2. Seated Forward Bend<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#3_Seated_Twist\" >3. Seated Twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#4_Seated_Hip_Flexor_Stretch\" >4. Seated Hip Flexor Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#5_Seated_Cat-Cow_Pose\" >5. Seated Cat-Cow Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#6_Seated_Mountain_Pose\" >6. Seated Mountain Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#7_Seated_Crescent_Moon_Pose\" >7. Seated Crescent Moon Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#8_Childs_Pose\" >8. Child\u2019s Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#9_Sphinx_Pose\" >9. Sphinx Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#10_Corpse_Pose\" >10. Corpse Pose<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#How_To_Ensure_Your_Sofa_Yoga_Session_Is_Effective\" >How To Ensure Your Sofa Yoga Session Is Effective<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#Make_Sure_Your_Couch_Is_Firm\" >Make Sure Your Couch Is Firm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#Be_Present\" >Be Present<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#Prioritize_Form_Over_Depth\" >Prioritize Form Over Depth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#Be_Consistent\" >Be Consistent<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#Warm_Up_and_Cool_Down\" >Warm Up and Cool Down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We all know that we should stretch. It\u2019s good for our muscles, helps prevent injuries, and just feels darn good. But sometimes it\u2019s hard to find the time or motivation to do it. Especially after a particularly long or tiring day. <\/span><span style=\"font-weight: 400;\">That\u2019s where sofa yoga comes in. It\u2019s the perfect way to get a little bit of stretching in without even having to get up off the couch.\u00a0<\/span><span style=\"font-weight: 400;\">And it\u2019s perfect for lazy girls and guys (like me!) who just don\u2019t feel like doing a full-blown yoga session. You&#8217;ll be impressed at how much better you feel after just a few minutes of sofa yoga. <\/span><span style=\"font-weight: 400;\">In this article, we&#8217;ll cover some basic sofa yoga stretches that you can do to loosen up your muscles, improve your flexibility, and just feel darn good. We&#8217;ll also list the benefits of this assisted stretching and why it&#8217;s perfect for lazy yogis. <\/span><span style=\"font-weight: 400;\">So, let&#8217;s get started!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sofa_Yoga\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sofa_Yoga\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Sofa_Yoga\"><\/span><strong>Why Sofa Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Whenever the word sofa is used in <a href=\"https:\/\/betterme.world\/articles\/yoga-for-seniors\/\">fitness<\/a> circles, it&#8217;s usually in relation to bad habits like sitting on the couch all day watching TV. But sofa yoga is different. This type of yoga uses the furniture in your home as props to help you stretch in a variety of ways.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sofa yoga is perfect for lazy yogis because it doesn&#8217;t require you to get up and down off the floor. You can do it right from the comfort of your couch or favorite chair. Please note, it&#8217;s not just for lazy people. Sofa yoga is for you if:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You have limited mobility &#8211;<\/b><span style=\"font-weight: 400;\"> whether you&#8217;re recovering from an injury or just have some stiffness, sofa yoga can help.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You don&#8217;t have a lot of time &#8211;<\/b><span style=\"font-weight: 400;\"> if you only have a few minutes, you can still get in a good stretch with sofa yoga.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You don&#8217;t have a lot of space &#8211; <\/b><span style=\"font-weight: 400;\">if your home is small or you just don&#8217;t have a lot of room to move around, sofa yoga is perfect.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You&#8217;re new to yoga &#8211;<\/b><span style=\"font-weight: 400;\"> if you&#8217;re just starting, sofa yoga is a great way to ease into things.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You&#8217;re a senior citizen &#8211;<\/b><span style=\"font-weight: 400;\"> as we age, it&#8217;s important to stay flexible. Sofa yoga can help with that.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/\"><i>How To Do Sofa Yoga As A Beginner: Everything You Need To Know<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_Of_Sofa_Yoga\"><\/span><strong>The Benefits Of Sofa Yoga<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Aside from making yoga more <a href=\"https:\/\/betterme.world\/articles\/sofa-yoga-benefits\/\">accessible<\/a>, there are other benefits to doing yoga on the couch. These include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Flexibility\"><\/span><strong>Better Flexibility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most of us go through life with very tight muscles. We sit at desks, in cars, and on couches for hours on end with bad posture. This can lead to a lot of muscle tightness, which can then lead to pain and inflammation (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Posture\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sofa yoga can help with that by stretching out your muscles and improving your flexibility. This, in turn, can help reduce pain and inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4728955\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25042310\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Circulation\"><\/span><strong>Improved Circulation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you&#8217;re sitting or standing for long periods, your blood flow can become restricted. This can lead to all sorts of problems like fatigue, varicose veins, and even blood clots (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2966881\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279247\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/\">Sofa yoga<\/a> can help improve your circulation by getting your blood moving again. This can help reduce fatigue, improve brain function, and even prevent varicose veins and blood clots (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lower_Stress_Levels\"><\/span><strong>Lower Stress Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We all know that yoga can help reduce stress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5843960\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). But did you know that sofa yoga can be even more effective at reducing stress than traditional yoga?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s because when you&#8217;re doing yoga on the couch, you don&#8217;t have to worry about balancing or falling over. This can help you relax even more and let go of all that stress.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sofa_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-47361 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207635-1024x576.png\" alt=\"sofa yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207635.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207635-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207635.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207635-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207635.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Sleep\"><\/span><strong>Better Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After a tiring day, you&#8217;d expect to be able to just fall asleep. But sometimes, that&#8217;s not the case. If you have trouble sleeping, sofa yoga can help.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The deep breathing and relaxation that comes with yoga can help you fall asleep more <a href=\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/\">easily<\/a>. And the stretching can help relieve any muscle tension that may be keeping you awake (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s12144-020-01042-2\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/physical-activity\/yoga-and-sleep\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3667430\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Posture\"><\/span><strong>Better Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most of us have terrible posture. We slouch when we sit and hunch over when we stand. This can lead to all sorts of problems like back pain, neck pain, and headaches (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Posture\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sofa yoga can help improve your posture by stretching out your muscles and lengthening your spine. This can help reduce pain and improve your overall health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4339138\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Digestion\"><\/span><strong>Better Digestion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you suffer from digestive issues like constipation, bloating, or gas, sofa yoga can help. The deep breathing and gentle twisting movements help stimulate the digestive system and get things moving again (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9067\/4\/2\/12\/htm\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Immunity\"><\/span><strong>Improved Immunity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Deep breathing in yoga helps to improve lung function and increase oxygen intake. This can help improve your immunity and fight off infections (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29429046\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sofa_Yoga\">change your life for the better<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10_Sofa_Yoga_Moves_To_Get_You_Started\"><\/span><strong>10 Sofa Yoga Moves To Get You Started<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know all the benefits of sofa yoga, it&#8217;s time to <a href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/\">get started<\/a>. Here are 10 movements to get you started:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Seated_Pigeon\"><\/span><strong>1. Seated Pigeon<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Relieve tension in your hips, glutes, and lower back with this move. It targets the iliotibial (IT) band, a long strip of connective tissue that runs down the outside of your leg from your hip to your knee.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of your couch with your legs extended in front of you. Both feet should be flexed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your right leg over your left, so that your right ankle is resting on your left knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your left hand to grab your right ankle, and pull your leg in closer to your body. You should feel a stretch in your right hip and buttock.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds, then switch sides.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"2_Seated_Forward_Bend\"><\/span><strong>2. Seated Forward Bend<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move stretches your entire back, from your neck down to your glutes. It also helps to relieve stress and calm the mind.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of your couch with your legs extended in front of you and your spine straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend forward at the hips, keeping your spine straight. You can grab your ankles, shins, or knees with your hands to help you get a deeper stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds, then slowly sit back up.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sofa_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-47363 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633-1024x576.png\" alt=\"sofa yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Seated_Twist\"><\/span><strong>3. Seated Twist<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move helps stretch your back and shoulders, and it also stimulates your digestive system.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of your couch with your legs extended in front of you and your spine straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your right leg over your left, so that your right ankle is resting on your left knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your left hand on the outside of your right knee, and your right hand behind you on the couch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twist your torso to the right, looking over your right shoulder. Hold for 30 seconds, then switch sides.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"4_Seated_Hip_Flexor_Stretch\"><\/span><strong>4. Seated Hip Flexor Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tight hips can lead to all sorts of problems like lower back pain, knee pain, and hip bursitis. This stretch helps loosen up your hips and relieve pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel in front of your couch, with your left knee resting on a pillow or blanket.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right foot in front of you, and bend your right knee so that your thigh is parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean forward, keeping your back straight. You should feel a stretch in your left hip. Hold for 30 seconds, then switch sides.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/easy-sofa-yoga\/\"><i>Easy Sofa Yoga Routine For Flexibility<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Seated_Cat-Cow_Pose\"><\/span><strong>5. Seated Cat-Cow Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move helps to stretch your back and shoulders, and it also helps relieve stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees on the sofa, with your hands aligned under your shoulders and your knees aligned under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, arch your back and look up at the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, round your back and tuck your chin to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"6_Seated_Mountain_Pose\"><\/span><strong>6. Seated Mountain Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This movement helps <a href=\"https:\/\/betterme.world\/articles\/yoga-for-seniors-poses\/\">improve your posture<\/a>, and it also strengthens your core muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of your couch with your legs extended in front of you and your spine straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your knees, and press down to lengthen your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles, and breathe deeply for 30 seconds.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sofa_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-47370 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Seated_Crescent_Moon_Pose\"><\/span><strong>7. Seated Crescent Moon Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This movement helps stretch your back and shoulders, and it also helps improve your balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of your couch with your legs extended in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the couch beside you, and press down to lift your hips off the couch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your left leg behind you, and point your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your left arm up overhead, and look up at your hand. Hold for 5 breaths, then switch sides.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"8_Childs_Pose\"><\/span><strong>8. Child\u2019s Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a restorative pose that helps <a href=\"https:\/\/betterme.world\/articles\/yoga-for-knee-strength\/\">stretch<\/a> your back and shoulders, and it also calms the mind.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees on the couch, with your hands aligned under your shoulders and your knees aligned under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, sit back on your heels and lower your forehead to the couch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms in front of you, and rest your forehead on your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"9_Sphinx_Pose\"><\/span><strong>9. Sphinx Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another good pose for stretching your back, Sphinx also helps relieve stress and calm the mind.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach on the couch, with your legs extended behind you and your arms resting at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, prop yourself up on your elbows and look straight ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5 breaths, then lower back down.<\/span><\/li>\n<\/ol>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sofa_Yoga\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sofa_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-47369 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639-1024x576.png\" alt=\"sofa yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Corpse_Pose\"><\/span><strong>10. Corpse Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This final pose is a resting pose that helps <a href=\"https:\/\/betterme.world\/articles\/senior-strength-exercises\/\">relax the entire body<\/a>. It\u2019s also a good way to end your yoga practice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on the couch, with your legs extended and your arms resting at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your whole body to relax, and breathe deeply for 5 minutes.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Ensure_Your_Sofa_Yoga_Session_Is_Effective\"><\/span><strong>How To Ensure Your Sofa Yoga Session Is Effective<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Lazy as we might feel while sprawled out on the sofa, there are a few key things to keep in mind to make sure your at-home yoga practice is as <a href=\"https:\/\/betterme.world\/articles\/dancing-workouts-for-fun\/\">effective<\/a> as possible.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_Sure_Your_Couch_Is_Firm\"><\/span><strong>Make Sure Your Couch Is Firm<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A firm surface is important for yoga since it helps ensure that you can maintain proper alignment in your poses. If your couch is too soft, you might find yourself sinking into it, which can make it difficult to maintain balance and form.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your couch is on the softer side, consider using a bed with a firm mattress, or placing a folded blanket on top of your couch to make it more stable.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Be_Present\"><\/span><strong>Be Present<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A mind-muscle connection is important in yoga, so it\u2019s important to focus on your breath and your body while you\u2019re doing your poses. If your mind starts to wander, simply bring your attention back to your breath.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prioritize_Form_Over_Depth\"><\/span><strong>Prioritize Form Over Depth<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s important to focus on maintaining proper form in your poses, rather than trying to go as deep into the pose as possible. If you have any pain in your joints or muscles, back out of the pose until the pain subsides.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Be_Consistent\"><\/span><strong>Be Consistent<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like most types of exercise, yoga is most effective when it\u2019s practiced regularly. To see the most benefits, aim to do at least 20 minutes of yoga on most days of the week.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up_and_Cool_Down\"><\/span><strong>Warm Up and Cool Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you start your yoga practice, it\u2019s a good idea to do some gentle stretching or light cardio to warm up your muscles. After your yoga session, take some time to do some more stretching or relaxation exercises. This will help prevent stiffness and soreness (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-018-0916-2\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/01000\/effects_of_warming_up_on_physical_performance__a.21.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yoga is a great way to stretch and strengthen your body, and it can be done anywhere \u2013 even on your couch. So next time you\u2019re feeling lazy, consider doing some sofa yoga instead. Remember to focus on your breath and form, and be consistent with your practice to see the most benefits.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=929&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sofa_Yoga\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>We all know that we should stretch. It\u2019s good for our muscles, helps prevent injuries, and just feels darn good. But sometimes it\u2019s hard to find the time or motivation to do it. Especially after a particularly long or tiring day. That\u2019s where sofa yoga comes in. It\u2019s the perfect way to get a little [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":47612,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[123],"class_list":["post-47611","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sofa Yoga: The Lazy Girls And Guys\u2019 Guide To Stretching - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a lazy way to do yoga? \u2605 SOFA YOGA \u27a4 is the perfect solution! Learn about the benefits of couch yoga and how to do it effectively. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sofa Yoga: The Lazy Girls And Guys\u2019 Guide To Stretching\" \/>\n<meta property=\"og:description\" content=\"Looking for a lazy way to do yoga? \u2605 SOFA YOGA \u27a4 is the perfect solution! Learn about the benefits of couch yoga and how to do it effectively. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1807545265-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"Sofa Yoga: The Lazy Girls And Guys\u2019 Guide To Stretching\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/\"},\"wordCount\":2141,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1807545265-scaled.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">We all know that we should stretch. It\u2019s good for our muscles, helps prevent injuries, and just feels darn good. But sometimes it\u2019s hard to find the time or motivation to do it. Especially after a particularly long or tiring day. <\/span><span style=\\\"font-weight: 400;\\\">That\u2019s where sofa yoga comes in. It\u2019s the perfect way to get a little bit of stretching in without even having to get up off the couch.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">And it\u2019s perfect for lazy girls and guys (like me!) who just don\u2019t feel like doing a full-blown yoga session. You'll be impressed at how much better you feel after just a few minutes of sofa yoga. <\/span><span style=\\\"font-weight: 400;\\\">In this article, we'll cover some basic sofa yoga stretches that you can do to loosen up your muscles, improve your flexibility, and just feel darn good. We'll also list the benefits of this assisted stretching and why it's perfect for lazy yogis. <\/span><span style=\\\"font-weight: 400;\\\">So, let's get started!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Why Sofa Yoga?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Whenever the word sofa is used in <a href=\\\"https:\/\/betterme.world\/articles\/yoga-for-seniors\/\\\">fitness<\/a> circles, it's usually in relation to bad habits like sitting on the couch all day watching TV. But sofa yoga is different. This type of yoga uses the furniture in your home as props to help you stretch in a variety of ways.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Sofa yoga is perfect for lazy yogis because it doesn't require you to get up and down off the floor. You can do it right from the comfort of your couch or favorite chair. Please note, it's not just for lazy people. Sofa yoga is for you if:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>You have limited mobility -<\/b><span style=\\\"font-weight: 400;\\\"> whether you're recovering from an injury or just have some stiffness, sofa yoga can help.<\/span><\/li>\\r\\n \\t<li st ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/\",\"name\":\"Sofa Yoga: The Lazy Girls And Guys\u2019 Guide To Stretching - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/sofa-yoga-guide\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1807545265-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for a lazy way to do yoga? \u2605 SOFA YOGA \u27a4 is the perfect solution! 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It\u2019s good for our muscles, helps prevent injuries, and just feels darn good. But sometimes it\u2019s hard to find the time or motivation to do it. Especially after a particularly long or tiring day. <\/span><span style=\"font-weight: 400;\">That\u2019s where sofa yoga comes in. It\u2019s the perfect way to get a little bit of stretching in without even having to get up off the couch.\u00a0<\/span><span style=\"font-weight: 400;\">And it\u2019s perfect for lazy girls and guys (like me!) who just don\u2019t feel like doing a full-blown yoga session. You'll be impressed at how much better you feel after just a few minutes of sofa yoga. <\/span><span style=\"font-weight: 400;\">In this article, we'll cover some basic sofa yoga stretches that you can do to loosen up your muscles, improve your flexibility, and just feel darn good. 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