{"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 ' ><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:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/#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:\/\/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-3\" 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-4\" 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-5\" 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-6\" 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-7\" 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-8\" 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    <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-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sofa_Yoga_For_Seniors\" class=\"btn-ad btn-green\">Lose weight<\/a>\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\" 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:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\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 v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\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\/0bbf5e41f952f095a5669633cf0d6718\"},\"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. 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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\/0bbf5e41f952f095a5669633cf0d6718"},"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. 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