{"id":47372,"date":"2022-11-10T12:42:02","date_gmt":"2022-11-10T12:42:02","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47372"},"modified":"2026-03-05T11:53:56","modified_gmt":"2026-03-05T11:53:56","slug":"sofa-yoga","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/sofa-yoga\/","title":{"rendered":"Sofa Yoga: The Easy Routine For Back Pain Relief"},"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\/#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\/#Who_Needs_Sofa_Yoga\" >Who Needs 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:\/\/betterme.world\/articles\/sofa-yoga\/#Is_Sofa_Yoga_Effective\" >Is Sofa Yoga Effective?<\/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:\/\/betterme.world\/articles\/sofa-yoga\/#Increased_Flexibility\" >Increased 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:\/\/betterme.world\/articles\/sofa-yoga\/#Improved_Posture\" >Improved Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/#Back_Comfort_and_Tension_Relief\" >Back Comfort and Tension Relief<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/#Reduced_Stress_Levels\" >Reduced Stress Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/#Improved_Digestion\" >Improved Digestion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/#Reduced_Risk_of_Strain\" >Reduced Risk of Strain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/#Supports_Cardiovascular_Wellbeing\" >Supports Cardiovascular Wellbeing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/#Supports_Emotional_Wellbeing\" >Supports Emotional Wellbeing<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/#Will_Sofa_Yoga_Help_You_Lose_Weight\" >Will Sofa Yoga Help You Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/#Can_You_Do_Sofa_Yoga_Every_Day\" >Can You Do Sofa Yoga Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/#What_Do_You_Need_To_Do_Sofa_Yoga\" >What Do You Need To Do Sofa Yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/#Which_Sofa_Yoga_Routine_Is_Best_for_Back_Comfort\" >Which Sofa Yoga Routine Is Best for Back Comfort?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/#Sofa_Cat-Cow_Stretch\" >Sofa Cat-Cow Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/#Sofa_Cobra_Pose\" >Sofa Cobra 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:\/\/betterme.world\/articles\/sofa-yoga\/#Sofa_Childs_Pose\" >Sofa Child&#8217;s 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:\/\/betterme.world\/articles\/sofa-yoga\/#Supported_Bridge_Pose\" >Supported Bridge Pose<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p data-start=\"1159\" data-end=\"1495\">Hours spent hunched over laptops, driving in cars, and sitting at desks can take a toll on posture and contribute to back discomfort. But there\u2019s an easy option to add more gentle movement to your day: yoga. Just a few minutes of yoga each day may help support better posture, release tension, and improve flexibility and range of motion.<\/p>\n<p data-start=\"1497\" data-end=\"2060\">But when you\u2019re too tired or too busy to make it to a yoga class, don\u2019t worry\u2014you can still enjoy many of the everyday benefits of yoga with this easy sofa yoga routine. All you need is a sofa and a few minutes to yourself. Sofa yoga can work well for busy schedules and for people who prefer extra support while moving. Seniors and those who want a gentler option may especially enjoy the slow stretching and strengthening. If you\u2019re pregnant or have any ongoing concerns, it\u2019s best to check with a healthcare professional before starting a new exercise routine<span style=\"font-weight: 400;\">.<\/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_Guide\" 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_Guide\" 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<p><span style=\"font-weight: 400;\">Here&#8217;s everything you need to know to get started with sofa <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-beginners\/\">yoga<\/a>:<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Needs_Sofa_Yoga\"><\/span><strong>Who Needs Sofa Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Truthfully, many people can benefit from doing some form of yoga on a regular basis. However, there are certain groups of people who may find sofa yoga particularly helpful.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This includes people who:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Sit for long periods of time (e.g., office workers, truck drivers)<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Experience back discomfort or general body tension<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Are pregnant or recently gave birth <em data-start=\"1104\" data-end=\"1187\">(it\u2019s best to check with a healthcare professional before starting a new routine)<\/em><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Have limited mobility due to age or prefer extra support while moving<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Want a low-impact form of exercise<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Want to learn basic yoga poses before moving on to a more advanced practice<\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/\"><i>The Ultimate Chair Yoga Guide For Beginners<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Sofa_Yoga_Effective\"><\/span><strong>Is Sofa Yoga Effective?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sofa yoga can offer benefits similar to traditional yoga, with the added benefit of being more accessible for many people. It can be a good way to ease into a yoga practice, or to maintain your routine when you can\u2019t make it to a class. With time, some people may notice:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Flexibility\"><\/span><strong>Increased Flexibility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you think that bending, twisting, and stretching are best left to contortionists who can tie themselves into pretzels, think again. These movements are actually part of the basic human repertoire and are important for maintaining the range of motion as we age.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yoga may help stretch and lengthen muscles, which can support flexibility (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Improved flexibility may support a more active lifestyle by making everyday movements feel more comfortable.<\/span><\/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_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-47371 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1024x576.png\" alt=\"sofa yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Posture\"><\/span><strong>Improved Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s no secret that our <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-benefits\/\">modern lifestyles<\/a> involve a lot of sitting. Whether it\u2019s at a desk, in the car, or on the couch, all this sitting can contribute to poor posture and back discomfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yoga may help counterbalance long periods of sitting by opening the chest and shoulders and encouraging a longer, more upright posture (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Over time, some people may notice improvements in posture as they build strength, mobility, and body awareness.<\/span><\/p>\n<h3 data-start=\"1431\" data-end=\"1466\"><span class=\"ez-toc-section\" id=\"Back_Comfort_and_Tension_Relief\"><\/span>Back Comfort and Tension Relief<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some sources suggest that exercise and gentle movement can be helpful for ongoing lower-back discomfort (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34580864\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yoga, in particular, may help support back comfort by strengthening the muscles that support the spine and improving range of motion (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/9-benefits-of-yoga\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The gentle movements of sofa yoga can be a good option because they\u2019re low-impact and controlled compared to more intense forms of exercise.<\/span><\/p>\n<p><strong>When it comes to different types of yoga, <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_Guide\">the BetterMe platform<\/a> offers a variety of routines you can try. Support back comfort and overall wellbeing with more sofa yoga exercises in the app.<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Stress_Levels\"><\/span><strong>Reduced Stress Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In our fast-paced, always-on world, stress is unfortunately common. Over time, persistent stress can affect how we feel day to day, including our mood,<a href=\"https:\/\/betterme.world\/articles\/chair-yoga\/\"> stress levels<\/a>, energy, and overall wellbeing. Yoga may help reduce stress for some people by encouraging deep breathing. In turn, deep breathing can support relaxation and a sense of calm (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/9-benefits-of-yoga\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Digestion\"><\/span><strong>Improved Digestion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some people notice that stress can affect their digestion and overall comfort. The good news is that mindful breathing and gentle twists in yoga may help support digestive comfort for some people. In particular, twists can encourage gentle movement through the midsection and help you feel more relaxed during and after your practice (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4438173\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/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_Guide\"><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=\"sofa yoga\" 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 data-start=\"895\" data-end=\"921\"><span class=\"ez-toc-section\" id=\"Reduced_Risk_of_Strain\"><\/span>Reduced Risk of Strain<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Even the most advanced athletes take time off their sport to stretch and strengthen their muscles. That\u2019s because taking care of our bodies can help<a href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/\">\u00a0reduce the risk of strain<\/a> both on and off the playing field. The same is true for yoga. By building strength and flexibility, we can support more comfortable movement in everyday life (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 data-start=\"1265\" data-end=\"1302\"><span class=\"ez-toc-section\" id=\"Supports_Cardiovascular_Wellbeing\"><\/span>Supports Cardiovascular Wellbeing<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yoga may also support overall wellbeing, including cardiovascular wellbeing, for some people (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/9-benefits-of-yoga\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Some research suggests that regular yoga practice can be associated with improvements in everyday markers of wellbeing over time. Individual results can vary.\u00a0<\/span><\/p>\n<h3 data-start=\"1561\" data-end=\"1593\"><span class=\"ez-toc-section\" id=\"Supports_Emotional_Wellbeing\"><\/span>Supports Emotional Wellbeing<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Inner peace may seem like a lofty goal, but <a href=\"https:\/\/betterme.world\/articles\/yoga-inversions-benefits\/\">yoga<\/a> may help support emotional wellbeing. Some people find that yoga helps them feel calmer, improves mood, and supports focus and mental clarity. What\u2019s more, yoga may help build body awareness and a more positive relationship with movement (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_Sofa_Yoga_Help_You_Lose_Weight\"><\/span><strong>Will Sofa Yoga Help You Lose Weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In general, yoga isn\u2019t a particularly strenuous form of exercise, so you may not burn many calories doing yoga on the couch. However, sofa yoga can help support your mental and physical readiness for more strenuous exercise, which may support weight-management efforts over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, sofa yoga may:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Support joint mobility:<\/b><span style=\"font-weight: 400;\"> you may move more comfortably and feel more prepared for other activities.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Support core strength:<\/b><span style=\"font-weight: 400;\"> core engagement is part of many movements and workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Help manage stress:<\/b><span style=\"font-weight: 400;\"> stress can influence habits and motivation, so relaxation practices may be helpful for some people.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Support mood:<\/b><span style=\"font-weight: 400;\"> a positive mindset can make it easier to stick with healthy routines.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Support sleep habits:<\/b><span style=\"font-weight: 400;\"> good sleep can play a role in overall wellbeing and weight-management efforts.<\/span><\/li>\n<\/ul>\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_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-47368 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207631-1024x576.png\" alt=\"sofa yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207631.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207631-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207631.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207631-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207631.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_Sofa_Yoga_Every_Day\"><\/span><strong>Can You Do Sofa Yoga Every Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many people can include sofa yoga in their<a href=\"https:\/\/betterme.world\/articles\/yin-yoga-poses\/\">\u00a0routine<\/a>\u00a0daily, especially if they keep the movements gentle and controlled. In fact, practicing regularly may help you get more comfortable with the poses over time. However, if you\u2019re new to yoga, it\u2019s best to start slowly and build up gradually. For example, you might start with 10 minutes of sofa yoga per day and then increase your practice time as you feel ready.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-every-day\/\"><i>Should You Do Chair Yoga Every Day?<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_You_Need_To_Do_Sofa_Yoga\"><\/span><strong>What Do You Need To Do Sofa Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">All you need for sofa yoga is a comfortable spot on your couch (or another sturdy piece of furniture) and some loose-fitting clothing. You might also want to have a blanket or towel handy to use as props. If you\u2019re new to yoga, it can be helpful to practice in front of a mirror so you can check your alignment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll need a guide to lead you through the routine. This can be an online video, a book, or a smartphone app. The BetterMe app, for example, offers sofa yoga content with illustrated pose guides.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve found a guide, simply follow along and practice at your own pace. Focus on your breath and listen to your body. If a particular pose feels uncomfortable, try a modification or skip it altogether. The most important thing is that you feel relaxed and comfortable during <a href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/\">your practice<\/a>.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Sofa_Yoga_Routine_Is_Best_for_Back_Comfort\"><\/span>Which Sofa Yoga Routine Is Best for Back Comfort?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for a sofa yoga routine that may support back comfort and help release tension, there are a few poses that many people find helpful. The sofa yoga routine in the BetterMe app includes some of these poses, along with others that can support flexibility.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sofa_Cat-Cow_Stretch\"><\/span><strong>Sofa Cat-Cow Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The cat-cow stretch is a simple pose that may help release tension and support mobility through gentle movement. It works areas like the back, neck, and shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the cat-cow stretch:<\/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 wrists under your shoulders and your knees 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 tilt your head up to the ceiling, letting your belly sink toward the floor. This is the cow pose.<\/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, drawing your belly up toward your spine. This is the cat pose.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating between the cow and cat poses for 10-20 breaths.<\/span><\/li>\n<\/ol>\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_Guide\"><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=\"Sofa_Cobra_Pose\"><\/span><strong>Sofa Cobra Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The cobra pose is a great stretch for areas like the back, neck, and shoulders. It can also help open up the chest and support posture awareness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the cobra pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach on the sofa with your legs straight behind you and your hands on the floor next to your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, press down into your hands and lift your head, chest, and upper back off the floor. Keep your lower back pressed into the sofa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the pose for a few breaths, then exhale and release back down to the starting position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Sofa_Childs_Pose\"><\/span><strong>Sofa Child&#8217;s Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Child\u2019s pose is a restorative pose that may help release tension through the back and shoulders. It can also be a nice option if you\u2019re feeling tense and want to slow down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do child&#8217;s pose:<\/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 wrists under your shoulders and your knees under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, sink your hips back toward your heels and stretch your arms out in front of you, resting your forehead on the sofa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the pose for a few breaths, then inhale and press back up to the starting position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Supported_Bridge_Pose\"><\/span><strong>Supported Bridge Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The supported bridge pose is a <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-runners\/\">great way<\/a> to stretch areas like the back, glutes, and thighs. It may also help release tension and support back comfort when performed with good form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the supported bridge pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your back against the sofa and your feet flat on the floor in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, press down into your feet and lift your hips off the floor. The goal is to create a straight line from your knees to your chest. If your hips are not high enough, place a pillow or blanket under your glutes for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the pose for a few breaths, then exhale and release back down to the starting position.<\/span><\/li>\n<\/ol>\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;\">If you\u2019re looking for an easy, low-impact way to support back comfort and release tension, sofa yoga can be a great option. The poses in this article are just a few of the many that can help you move more comfortably and improve flexibility over time. For more ideas, check out the sofa yoga content in the BetterMe app.<\/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_Guide\" 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>Hours spent hunched over laptops, driving in cars, and sitting at desks can take a toll on posture and contribute to back discomfort. But there\u2019s an easy option to add more gentle movement to your day: yoga. Just a few minutes of yoga each day may help support better posture, release tension, and improve flexibility [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":47373,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[122],"class_list":["post-47372","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 Easy Routine For Back Pain Relief - BetterMe<\/title>\n<meta name=\"description\" content=\"Chronic back pain got you down? Try gentle stretches with \u2605 SOFA YOGA! \u27a4 This easy routine can help to relieve back pain and improve your overall flexibility. Just keep reading for more!\" \/>\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\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sofa Yoga: The Easy Routine For Back Pain Relief\" \/>\n<meta property=\"og:description\" content=\"Chronic back pain got you down? Try gentle stretches with \u2605 SOFA YOGA! \u27a4 This easy routine can help to relieve back pain and improve your overall flexibility. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/sofa-yoga\/\" \/>\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:modified_time\" content=\"2026-03-05T11:53:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2044399901-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=\"Jeremy Mukhwana\" \/>\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=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 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\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/sofa-yoga\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd30eda0b91e9b7e18e090e04c27229d\"},\"headline\":\"Sofa Yoga: The Easy Routine For Back Pain Relief\",\"dateModified\":\"2026-03-05T11:53:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/sofa-yoga\/\"},\"wordCount\":1874,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/sofa-yoga\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2044399901-scaled.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<p data-start=\\\"1159\\\" data-end=\\\"1495\\\">Hours spent hunched over laptops, driving in cars, and sitting at desks can take a toll on posture and contribute to back discomfort. But there\u2019s an easy option to add more gentle movement to your day: yoga. Just a few minutes of yoga each day may help support better posture, release tension, and improve flexibility and range of motion.<\/p>\\r\\n<p data-start=\\\"1497\\\" data-end=\\\"2060\\\">But when you\u2019re too tired or too busy to make it to a yoga class, don\u2019t worry\u2014you can still enjoy many of the everyday benefits of yoga with this easy sofa yoga routine. All you need is a sofa and a few minutes to yourself. Sofa yoga can work well for busy schedules and for people who prefer extra support while moving. Seniors and those who want a gentler option may especially enjoy the slow stretching and strengthening. If you\u2019re pregnant or have any ongoing concerns, it\u2019s best to check with a healthcare professional before starting a new exercise routine<span style=\\\"font-weight: 400;\\\">.<\/span><\/p>\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's everything you need to know to get started with sofa <a href=\\\"https:\/\/betterme.world\/articles\/chair-yoga-for-beginners\/\\\">yoga<\/a>:<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Who Needs Sofa Yoga?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Truthfully, many people can benefit from doing some form of yoga on a regular basis. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Sofa Yoga: The Easy Routine For Back Pain Relief - BetterMe","description":"Chronic back pain got you down? Try gentle stretches with \u2605 SOFA YOGA! \u27a4 This easy routine can help to relieve back pain and improve your overall flexibility. Just keep reading for more!","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\/","og_locale":"en_US","og_type":"article","og_title":"Sofa Yoga: The Easy Routine For Back Pain Relief","og_description":"Chronic back pain got you down? Try gentle stretches with \u2605 SOFA YOGA! \u27a4 This easy routine can help to relieve back pain and improve your overall flexibility. Just keep reading for more!","og_url":"https:\/\/betterme.world\/articles\/sofa-yoga\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-03-05T11:53:56+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2044399901-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/sofa-yoga\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/sofa-yoga\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd30eda0b91e9b7e18e090e04c27229d"},"headline":"Sofa Yoga: The Easy Routine For Back Pain Relief","dateModified":"2026-03-05T11:53:56+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/sofa-yoga\/"},"wordCount":1874,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/sofa-yoga\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2044399901-scaled.jpg","articleSection":["Yoga"],"inLanguage":"en-US","articleBody":"<p data-start=\"1159\" data-end=\"1495\">Hours spent hunched over laptops, driving in cars, and sitting at desks can take a toll on posture and contribute to back discomfort. But there\u2019s an easy option to add more gentle movement to your day: yoga. Just a few minutes of yoga each day may help support better posture, release tension, and improve flexibility and range of motion.<\/p>\r\n<p data-start=\"1497\" data-end=\"2060\">But when you\u2019re too tired or too busy to make it to a yoga class, don\u2019t worry\u2014you can still enjoy many of the everyday benefits of yoga with this easy sofa yoga routine. All you need is a sofa and a few minutes to yourself. Sofa yoga can work well for busy schedules and for people who prefer extra support while moving. Seniors and those who want a gentler option may especially enjoy the slow stretching and strengthening. If you\u2019re pregnant or have any ongoing concerns, it\u2019s best to check with a healthcare professional before starting a new exercise routine<span style=\"font-weight: 400;\">.<\/span><\/p>\r\n\r\n\r\n<span style=\"font-weight: 400;\">Here's everything you need to know to get started with sofa <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-beginners\/\">yoga<\/a>:<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Who Needs Sofa Yoga?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Truthfully, many people can benefit from doing some form of yoga on a regular basis. However, there are certain groups of people who may find sofa yoga particularly helpful.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This includes people who:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\">Sit for long periods of time (e.g., office workers, truck drivers)<\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\">Experience back discomfort or general body tension<\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\">Are pregnant or recently gave birth <em data-start=\"1104\" data-end=\"1187\">(it\u2019s best to check with a healthcare professional before starting a  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/sofa-yoga\/","url":"https:\/\/betterme.world\/articles\/sofa-yoga\/","name":"Sofa Yoga: The Easy Routine For Back Pain Relief - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/sofa-yoga\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/sofa-yoga\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_2044399901-scaled.jpg","dateModified":"2026-03-05T11:53:56+00:00","description":"Chronic back pain got you down? 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. 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