We all know that we should stretch. It’s good for our muscles, helps prevent injuries, and just feels darn good. But sometimes it’s hard to find the time or motivation to do it. Especially after a particularly long or tiring day. That’s where sofa yoga comes in. It’s the perfect way to get a little bit of stretching in without even having to get up off the couch. And it’s perfect for lazy girls and guys (like me!) who just don’t 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. 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. So, let’s get started!
Whenever the word sofa is used in fitness 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.
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:
Read More: How To Do Sofa Yoga As A Beginner: Everything You Need To Know
Aside from making yoga more accessible, there are other benefits to doing yoga on the couch. These include:
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 (10).
Sofa yoga can help with that by stretching out your muscles and improving your flexibility. This, in turn, can help reduce pain and inflammation (7) (13).
When you’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 (11) (14).
Sofa yoga 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 (5).
We all know that yoga can help reduce stress (12). But did you know that sofa yoga can be even more effective at reducing stress than traditional yoga?
That’s because when you’re doing yoga on the couch, you don’t have to worry about balancing or falling over. This can help you relax even more and let go of all that stress.
After a tiring day, you’d expect to be able to just fall asleep. But sometimes, that’s not the case. If you have trouble sleeping, sofa yoga can help.
The deep breathing and relaxation that comes with yoga can help you fall asleep more easily. And the stretching can help relieve any muscle tension that may be keeping you awake (2) (6) (8).
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 (10).
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 (3).
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 (5) (9).
Deep breathing in yoga helps to improve lung function and increase oxygen intake. This can help improve your immunity and fight off infections (15).
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Now that you know all the benefits of sofa yoga, it’s time to get started. Here are 10 movements to get you started:
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.
How to do it:
This move stretches your entire back, from your neck down to your glutes. It also helps to relieve stress and calm the mind.
How to do it:
This move helps stretch your back and shoulders, and it also stimulates your digestive system.
How to do it:
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.
How to do it:
Read More: Easy Sofa Yoga Routine For Flexibility
This move helps to stretch your back and shoulders, and it also helps relieve stress.
How to do it:
This movement helps improve your posture, and it also strengthens your core muscles.
How to do it:
This movement helps stretch your back and shoulders, and it also helps improve your balance.
How to do it:
This is a restorative pose that helps stretch your back and shoulders, and it also calms the mind.
How to do it:
Another good pose for stretching your back, Sphinx also helps relieve stress and calm the mind.
How to do it:
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This final pose is a resting pose that helps relax the entire body. It’s also a good way to end your yoga practice.
How to do it:
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 effective as possible.
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.
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.
A mind-muscle connection is important in yoga, so it’s important to focus on your breath and your body while you’re doing your poses. If your mind starts to wander, simply bring your attention back to your breath.
It’s 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.
Like most types of exercise, yoga is most effective when it’s practiced regularly. To see the most benefits, aim to do at least 20 minutes of yoga on most days of the week.
Before you start your yoga practice, it’s 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 (1) (4).
Yoga is a great way to stretch and strengthen your body, and it can be done anywhere – even on your couch. So next time you’re 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.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!