{"id":45714,"date":"2022-08-17T00:30:40","date_gmt":"2022-08-17T00:30:40","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45714"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"sofa-yoga-for-seniors","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/","title":{"rendered":"Sofa Yoga For Seniors Who Have Limited Mobility"},"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 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/#Pose_1_Seated_Forward_Bend_Paschimottanasana\" >Pose 1: Seated Forward Bend (Paschimottanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/#Pose_2_Single-Leg_Stretch_Janu_Sirsasana\" >Pose 2: Single-Leg Stretch (Janu Sirsasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/#Pose_3_Seated_Triangle_Pose\" >Pose 3: Seated Triangle Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/#Pose_4_Seated_Twist_Pose\" >Pose 4: Seated Twist Pose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/#Pose_5_Seated_Mountain\" >Pose 5: Seated Mountain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/#How_To_Perform_Sofa_Yoga_Exercises_Safely\" >How To Perform Sofa Yoga Exercises Safely<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Yoga is a highly beneficial practice. It can increase flexibility, build strength, perfect posture, and calm the mind (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, for seniors who have limited mobility, getting down on the floor to do traditional yoga poses can be difficult or even impossible. <\/span><span style=\"font-weight: 400;\">That\u2019s where sofa yoga comes in! This type of yoga uses a sofa (or other piece of furniture) as a support to help seniors maintain balance and perform yoga poses with ease.\u00a0<\/span><span style=\"font-weight: 400;\">Sofa yoga exercises are also ideal for seniors who are new to yoga or who have chronic pain or conditions such as arthritis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5177482\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">If you\u2019re a senior and looking for a way to start practicing yoga, give sofa yoga a try! Below are five easy sofa yoga poses to get you started.<\/span><\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"Pose_1_Seated_Forward_Bend_Paschimottanasana\"><\/span><strong>Pose 1: Seated Forward Bend (Paschimottanasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your hamstrings and lengthen your spine with this simple seated forward bend.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a seated mountain pose\u2014sit up tall on the edge of the sofa with your spine straight and your legs extended in front of you. Place your hands on your thighs for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, lengthen your spine. As you exhale, slowly lean forward from your hips, until your torso reaches your thighs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take 5 deep breaths in this pose, then slowly return to seated mountain <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses-to-de-stress\/\">pose to release<\/a>.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Pose_2_Single-Leg_Stretch_Janu_Sirsasana\"><\/span><strong>Pose 2: Single-Leg Stretch (Janu Sirsasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This pose is great for lengthening your hamstrings and strengthening your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a seated position on the edge of the sofa, with your right leg extended straight in front of you and your left leg bent at a 90 degree angle and left foot flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your left hand on your left thigh for support before reaching your right hand to your right ankle. Inhale and lengthen your spine. Exhale as you twist your torso to the right, looking over your right shoulder.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5 deep breaths before returning to center and repeating on the other side.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\">Chair Yoga For Seniors: 10 Poses to Improve Strength, Flexibility, And Balance<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sofa_Yoga_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-38786 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5706-1024x576.png\" alt=\"sofa yoga for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5706.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5706-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5706.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5706.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Pose_3_Seated_Triangle_Pose\"><\/span><strong>Pose 3: Seated Triangle Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The triangle pose is a great way to improve your <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\">balance and flexibility<\/a>. It can also help relieve pain in the lower back, hips, and knees.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the triangle pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of a chair or sofa with your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on either side of your body, about shoulder-height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly exhale and lean your torso to the right, sliding your right hand down your leg as you do.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Pose_4_Seated_Twist_Pose\"><\/span><strong>Pose 4: Seated Twist Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The seated twist pose is another great way to improve your <a href=\"https:\/\/betterme.world\/articles\/yoga-blocks-use\/\">flexibility and mobility<\/a>. It targets the spine, shoulders, and hips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the seated twist pose on the <a href=\"https:\/\/betterme.world\/articles\/office-yoga\/\">sofa<\/a>:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of the sofa 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 right hand on the back of the sofa, and twist your torso to the left.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your left hand to hold onto your right knee, and pull it towards your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the pose for 30 seconds, and then repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sofa_Yoga_For_Seniors\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sofa_Yoga_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-38775 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5780-1024x576.png\" alt=\"sofa yoga for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5780.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5780-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5780.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5780.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Pose_5_Seated_Mountain\"><\/span><strong>Pose 5: Seated Mountain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This basic pose will engage <a href=\"https:\/\/betterme.world\/articles\/yoga-levels\/\">your core<\/a>, improve your posture and encourage deep breathing. Deep breathing has numerous benefits, including reducing stress and improving circulation.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by sitting on the front edge of your sofa with your feet flat on the floor. You can place a pillow behind your lower back for support if needed.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath in and as you exhale, engage your abs and press your spine straight. Imagine there is a string attached to the top of your head, pulling you tall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your hands on your knees with your palms up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take 5-10 deep breaths in this position. Relax your shoulders and jaw as you breathe.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Perform_Sofa_Yoga_Exercises_Safely\"><\/span><strong>How To Perform Sofa Yoga Exercises Safely<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When performing sofa <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-to-avoid\/\">yoga exercises<\/a>, seniors should observe the following safety guidelines:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a firm, stable sofa. Avoid using a soft or plush sofa, as it may be difficult to maintain your balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose simple poses to start with. As you become more comfortable with the practice, you can try more challenging poses.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Listen to your body and avoid pain. If you feel pain while performing a pose, stop and rest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use props if needed. If you have limited mobility, props can help you perform the poses safely. For example, you may use a pillow to support your back in the mountain pose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid holding your breath. Remember to breathe deeply and slowly as you perform each pose.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/\">Bikram Yoga Poses: The 26 Asanas Explained<\/a><\/span><\/i><\/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;\">When performed safely and with proper guidance, sofa yoga can be a great way for seniors to improve their flexibility, <a href=\"https:\/\/betterme.world\/articles\/hatha-yoga-vs-vinyasa\/\">mobility<\/a>, and overall health. If you\u2019re interested in trying <a href=\"https:\/\/betterme.world\/articles\/yoga-for-athletes\/\">sofa yoga<\/a>, be sure to consult with your doctor or a certified yoga instructor first.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sofa_Yoga_For_Seniors\" 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>Yoga is a highly beneficial practice. It can increase flexibility, build strength, perfect posture, and calm the mind (1). However, for seniors who have limited mobility, getting down on the floor to do traditional yoga poses can be difficult or even impossible. That\u2019s where sofa yoga comes in! This type of yoga uses a sofa [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":45715,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[117],"class_list":["post-45714","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 v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Sofa Yoga For Seniors Who Have Limited Mobility - BetterMe<\/title>\n<meta name=\"description\" content=\"Sofa yoga is a great way for seniors to improve their flexibility and mobility. Learn about some of the best \u2605 SOFA YOGA POSES FOR SENIORS, \u27a4 and find out how to perform them safely.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sofa Yoga For Seniors Who Have Limited Mobility\" \/>\n<meta property=\"og:description\" content=\"Sofa yoga is a great way for seniors to improve their flexibility and mobility. Learn about some of the best \u2605 SOFA YOGA POSES FOR SENIORS, \u27a4 and find out how to perform them safely.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/\" \/>\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:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2163604787-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\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=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/sofa-yoga-for-seniors\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/sofa-yoga-for-seniors\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/74f188142c76283a57d990c7a3ef00af\"},\"headline\":\"Sofa Yoga For Seniors Who Have Limited Mobility\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/sofa-yoga-for-seniors\\\/\"},\"wordCount\":923,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/sofa-yoga-for-seniors\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2022\\\/08\\\/shutterstock_2163604787-scaled.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Yoga is a highly beneficial practice. It can increase flexibility, build strength, perfect posture, and calm the mind (<\\\/span><a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/pmc\\\/articles\\\/PMC3193654\\\/\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">). However, for seniors who have limited mobility, getting down on the floor to do traditional yoga poses can be difficult or even impossible. <\\\/span><span style=\\\"font-weight: 400;\\\">That\u2019s where sofa yoga comes in! This type of yoga uses a sofa (or other piece of furniture) as a support to help seniors maintain balance and perform yoga poses with ease.\u00a0<\\\/span><span style=\\\"font-weight: 400;\\\">Sofa yoga exercises are also ideal for seniors who are new to yoga or who have chronic pain or conditions such as arthritis (<\\\/span><a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/pmc\\\/articles\\\/PMC5177482\\\/\\\"><span style=\\\"font-weight: 400;\\\">2<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">). <\\\/span><span style=\\\"font-weight: 400;\\\">If you\u2019re a senior and looking for a way to start practicing yoga, give sofa yoga a try! Below are five easy sofa yoga poses to get you started.<\\\/span>\\r\\n\\r\\n\\r\\n<h2><strong>Pose 1: Seated Forward Bend (Paschimottanasana)<\\\/strong><\\\/h2>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Stretch your hamstrings and lengthen your spine with this simple seated forward bend.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Start in a seated mountain pose\u2014sit up tall on the edge of the sofa with your spine straight and your legs extended in front of you. Place your hands on your thighs for support.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">As you inhale, lengthen your spine. As you exhale, slowly lean forward from your hips, until your torso reaches your thighs.\u00a0<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Tak ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/sofa-yoga-for-seniors\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/sofa-yoga-for-seniors\\\/\",\"name\":\"Sofa Yoga For Seniors Who Have Limited Mobility - BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/sofa-yoga-for-seniors\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/sofa-yoga-for-seniors\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2022\\\/08\\\/shutterstock_2163604787-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Sofa yoga is a great way for seniors to improve their flexibility and mobility. Learn about some of the best \u2605 SOFA YOGA POSES FOR SENIORS, \u27a4 and find out how to perform them safely.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/sofa-yoga-for-seniors\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/betterme.world\\\/articles\\\/sofa-yoga-for-seniors\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/sofa-yoga-for-seniors\\\/#primaryimage\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2022\\\/08\\\/shutterstock_2163604787-scaled.jpg\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2022\\\/08\\\/shutterstock_2163604787-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/sofa-yoga-for-seniors\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Mental Health\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mental-health\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Yoga\",\"item\":\"https:\\\/\\\/betterme.world\\\/articles\\\/mental-health\\\/yoga\\\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Sofa Yoga For Seniors Who Have Limited Mobility\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/betterme.world\\\/articles\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2023\\\/07\\\/BetterMe.png\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2023\\\/07\\\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/betterme.health.coaching\",\"https:\\\/\\\/x.com\\\/betterme\",\"https:\\\/\\\/www.instagram.com\\\/betterme\\\/\",\"https:\\\/\\\/www.linkedin.com\\\/company\\\/betterme-apps\",\"https:\\\/\\\/www.pinterest.com\\\/bettermetips\\\/\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\\\/\\\/www.tiktok.com\\\/@betterme.health.coaching\",\"https:\\\/\\\/apps.apple.com\\\/app\\\/betterme-health-coaching\\\/id1264546236\",\"https:\\\/\\\/play.google.com\\\/store\\\/apps\\\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\\\/\\\/www.wikidata.org\\\/wiki\\\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/74f188142c76283a57d990c7a3ef00af\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/Frame-6-150x150.pngf8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/Frame-6-150x150.png\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/11\\\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/author\\\/bttrm-admin\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Sofa Yoga For Seniors Who Have Limited Mobility - BetterMe","description":"Sofa yoga is a great way for seniors to improve their flexibility and mobility. Learn about some of the best \u2605 SOFA YOGA POSES FOR SENIORS, \u27a4 and find out how to perform them safely.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/","og_locale":"en_US","og_type":"article","og_title":"Sofa Yoga For Seniors Who Have Limited Mobility","og_description":"Sofa yoga is a great way for seniors to improve their flexibility and mobility. Learn about some of the best \u2605 SOFA YOGA POSES FOR SENIORS, \u27a4 and find out how to perform them safely.","og_url":"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2163604787-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/74f188142c76283a57d990c7a3ef00af"},"headline":"Sofa Yoga For Seniors Who Have Limited Mobility","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/"},"wordCount":923,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2163604787-scaled.jpg","articleSection":["Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Yoga is a highly beneficial practice. It can increase flexibility, build strength, perfect posture, and calm the mind (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, for seniors who have limited mobility, getting down on the floor to do traditional yoga poses can be difficult or even impossible. <\/span><span style=\"font-weight: 400;\">That\u2019s where sofa yoga comes in! This type of yoga uses a sofa (or other piece of furniture) as a support to help seniors maintain balance and perform yoga poses with ease.\u00a0<\/span><span style=\"font-weight: 400;\">Sofa yoga exercises are also ideal for seniors who are new to yoga or who have chronic pain or conditions such as arthritis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5177482\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">If you\u2019re a senior and looking for a way to start practicing yoga, give sofa yoga a try! Below are five easy sofa yoga poses to get you started.<\/span>\r\n\r\n\r\n<h2><strong>Pose 1: Seated Forward Bend (Paschimottanasana)<\/strong><\/h2>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your hamstrings and lengthen your spine with this simple seated forward bend.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a seated mountain pose\u2014sit up tall on the edge of the sofa with your spine straight and your legs extended in front of you. Place your hands on your thighs for support.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, lengthen your spine. As you exhale, slowly lean forward from your hips, until your torso reaches your thighs.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tak ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/","url":"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/","name":"Sofa Yoga For Seniors Who Have Limited Mobility - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2163604787-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Sofa yoga is a great way for seniors to improve their flexibility and mobility. Learn about some of the best \u2605 SOFA YOGA POSES FOR SENIORS, \u27a4 and find out how to perform them safely.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2163604787-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_2163604787-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Yoga","item":"https:\/\/betterme.world\/articles\/mental-health\/yoga\/"},{"@type":"ListItem","position":4,"name":"Sofa Yoga For Seniors Who Have Limited Mobility"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/74f188142c76283a57d990c7a3ef00af","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.pngf8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45714","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=45714"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45714\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/45715"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=45714"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=45714"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=45714"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=45714"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}