{"id":47388,"date":"2022-11-10T18:46:26","date_gmt":"2022-11-10T18:46:26","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47388"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-do-sofa-yoga","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/","title":{"rendered":"How To Do Sofa Yoga As A Beginner: Everything You Need To Know"},"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\/how-to-do-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\/how-to-do-sofa-yoga\/#What_Is_Sofa_Yoga\" >What Is 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\/how-to-do-sofa-yoga\/#Who_Can_Benefit_From_Sofa_Yoga\" >Who Can Benefit From Sofa Yoga?<\/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\/how-to-do-sofa-yoga\/#Benefits_Of_Sofa_Yoga\" >Benefits Of Sofa Yoga<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/#Better_Strength_And_Flexibility\" >Better Strength And Flexibility<\/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\/how-to-do-sofa-yoga\/#Relaxation_And_Stress_Management\" >Relaxation And Stress Management<\/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\/how-to-do-sofa-yoga\/#Pain_Relief\" >Pain Relief<\/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\/how-to-do-sofa-yoga\/#Higher_Quality_Of_Life\" >Higher Quality Of Life<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/#Beginner-Friendly_Sofa_Yoga_Poses\" >Beginner-Friendly Sofa Yoga Poses<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/#Easy_Pose_Sukhasana\" >Easy Pose (Sukhasana)<\/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\/how-to-do-sofa-yoga\/#Staff_Pose_Dandasana\" >Staff Pose (Dandasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/#Seated_Forward_Bend_Paschimottanasana\" >Seated Forward Bend (Paschimottanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/#Sphinx_Pose_Salamba_Bhujangasana\" >Sphinx Pose (Salamba Bhujangasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/#Half-Cobra_Ardha-bhujangasana\" >Half-Cobra (Ardha-bhujangasana)<\/a><\/li><\/ul><\/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\/how-to-do-sofa-yoga\/#Is_Sofa_Yoga_Safe\" >Is Sofa Yoga Safe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/#How_To_Get_Started_With_Sofa_Yoga\" >How To Get Started With Sofa Yoga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/#How_The_BetterMe_App_Helps_You_Get_Started_With_Sofa_Yoga\" >How The BetterMe App Helps You Get Started With Sofa Yoga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re like most people, you probably spend a lot of time sitting on your sofa. And while it&#8217;s comfortable, it&#8217;s not exactly good for your health. A sedentary lifestyle can lead to a host of health problems, including obesity, heart disease, and even cancer. <\/span><span style=\"font-weight: 400;\">Luckily, there&#8217;s a simple solution: yoga. Yoga is a great way to get your body moving and improve your overall health. And the best part is that you don&#8217;t need to go to a studio or spend hours practicing. Turn to Sofa Yoga instead. <\/span><span style=\"font-weight: 400;\">Sofa Yoga is a unique program that helps you get the most out of your yoga practice, whether you&#8217;re a beginner or a seasoned pro. It offers a variety of yoga poses and exercises that you can do right from the comfort of your own couch. <\/span><span style=\"font-weight: 400;\">Sofa Yoga is perfect for anyone who wants to reduce stress, increase flexibility, and get in shape without having to leave the house. And best of all, it only takes minutes a day to see results.<\/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=How_To_Do_Sofa_Yoga\" 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=How_To_Do_Sofa_Yoga\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Sofa_Yoga\"><\/span><strong>What Is Sofa Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sofa Yoga is a unique yoga program that allows you to do yoga poses and exercises right from the comfort of your own sofa. This program includes a variety of yoga poses and exercises that you can do to reduce stress, increase flexibility, and get in shape.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This form of yoga is based on the principle of Hatha Yoga, which is a type of yoga that focuses on physical and mental health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal of Hatha Yoga is to improve your overall health through doing yoga poses that stretch and strengthen your body. While doing the poses, you will also be focusing on your breath.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This focus on your breath is what allows Sofa Yoga to work its magic. When you focus on your breath, it helps to calm and center your mind. This, in turn, leads to a reduction in stress and anxiety.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Can_Benefit_From_Sofa_Yoga\"><\/span><strong>Who Can Benefit From Sofa Yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While everyone can do<a href=\"https:\/\/betterme.world\/articles\/sofa-yoga-benefits\/\"> sofa yoga<\/a>, some people may find it easier to do sofa yoga instead of traditional yoga. They include;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The elderly who have limited mobility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People who are new to yoga.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People with limited mobility due to injury, or chronic health conditions such as arthritis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Individuals looking to add movement into their daily routine.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Sofa_Yoga\"><\/span><strong>Benefits Of Sofa Yoga<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Research has shown that yoga helps increase balance, flexibility, and muscle strength. Yoga also helps ease pain, reduce inflammation, manage stress, and help you sleep better and relax (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sofa yoga has all the benefits of traditional yoga. Here are some of the benefits you will enjoy from practicing sofa yoga.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Strength_And_Flexibility\"><\/span><strong>Better Strength And Flexibility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yoga poses involve stretching different muscles in different ways. This stretching results in an increased range of motion thus increased flexibility (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/#ref5\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The slow movements and deep breathing also warm up and <a href=\"https:\/\/betterme.world\/articles\/sofa-yoga\/\">increase blood flow to muscles<\/a>. Holding a pose also helps build muscle mass resulting in increased muscular strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/#ref5\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/easy-sofa-yoga\/\"><i>Easy Sofa Yoga Routine For Flexibility<\/i><\/a><\/p>\n<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=How_To_Do_Sofa_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-47369 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639-1024x576.png\" alt=\"how to do 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=\"Relaxation_And_Stress_Management\"><\/span><strong>Relaxation And Stress Management<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yoga encourages mental and physical calmness. This can help you deal with anxiety and stress. There are many components of yoga &#8211; <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-guide\/\">poses<\/a>, breathing, mindfulness, and meditation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The poses help stretch and relax the body. Breathing and meditation on the other hand help control your body, calm the mind and promote awareness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Several studies associate yoga practice with reduced levels of stress and anxiety and increased energy and positive feelings (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9067\/4\/2\/12\/htm\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5843960\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pain_Relief\"><\/span><strong>Pain Relief<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chronic pain affects about 10% of the world\u2019s population (<\/span><a href=\"https:\/\/pubs.asahq.org\/monitor\/article-abstract\/78\/6\/24\/3059\/The-Global-Burden-Of-Chronic-Pain?redirectedFrom=fulltext\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Chronic pain results in decreased quality of life and increased medical costs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides the use of medications, alternative therapies such as exercise, yoga, acupuncture, tai-chi, and mindfulness-based stress reduction (<\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/chronic-pain-in-depth\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some studies show that yoga may be helpful in the management of pain (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29050510\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/journals.lww.com\/md-journal\/Fulltext\/2018\/08030\/Integrative_effect_of_yoga_practice_in_patients.99.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6689911\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Yoga helps to stretch, relax and ease the tension in the muscles. This may result in pain relief.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Higher_Quality_Of_Life\"><\/span><strong>Higher Quality Of Life<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Quality of life (QOL) is defined as the degree to which any individual is <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-every-day\/\">healthy<\/a>, comfortable and able to engage in and enjoy life events. It is the perceived quality of a person&#8217;s daily life (<\/span><a href=\"https:\/\/www.who.int\/toolkits\/whoqol\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). QOL is thus used to assess well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Standard indicators of <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-beginners\/\">quality of life<\/a> include wealth, employment, physical and mental health, safety, security, and freedom.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quality of life (QOL) is believed to be an indicator of longevity. Research links a better quality of life and health-related quality of life to decreased mortality risk (<\/span><a href=\"https:\/\/bmcpublichealth.biomedcentral.com\/articles\/10.1186\/s12889-020-09639-9\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that yoga positively influences the quality of life in the mental, physical and environmental spheres (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/19\/19\/12023\/htm\"><span style=\"font-weight: 400;\">9<\/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=How_To_Do_Sofa_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-47352 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810-1024x576.png\" alt=\"how to do sofa yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207810.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beginner-Friendly_Sofa_Yoga_Poses\"><\/span><strong>Beginner-Friendly Sofa Yoga Poses<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several yoga poses you can do while on the sofa. Some are more engaging than others but all are beneficial. Start with uncomplicated poses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 5 basic sofa yoga poses you can start with:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Easy_Pose_Sukhasana\"><\/span><strong>Easy Pose (Sukhasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is one of the most <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-benefits\/\">basic yoga poses<\/a>. The easy pose helps open up the hips, stretch the knees and ankles and strengthen the back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This pose is particularly helpful for pregnant women. It helps open the hips, strengthen the spine, boost mood and improve breathing (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/340731445_Benefit_of_Yoga_Poses_for_Women_during_Pregnancy\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The easy pose is contraindicated with knee injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seat on your sofa. Bend your knees and cross your legs at the shins. Slip each foot under the opposite knee and bring your shins toward the trunk.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your feet such that the lateral sides rest on the sofa and the medial aspects settle below the opposite shin. Make sure there is a comfortable space between your legs and pelvis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your pelvis in a neutral position. Don\u2019t tilt forward or back. You can rest your back on the sofa provided you keep your spine in a neutral position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lengthen your upper torso without arching your back or pushing your lower front ribs forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands in your lap or place them on your knees, palms facing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in this position for the amount of time desired. Remember to alternate the cross of your legs, so that both the right and left leg have equal time on top.<\/span><\/li>\n<\/ol>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Do_Sofa_Yoga\">BetterMe<\/a> is an excellent application for beginners who desire to integrate sofa yoga into their routine. Install the app and learn more about simple but effective body-transforming yoga exercises.<\/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=How_To_Do_Sofa_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-47353 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801-1024x576.png\" alt=\"how to do sofa yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207801.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Staff_Pose_Dandasana\"><\/span><strong>Staff Pose (Dandasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Staff pose is a <a href=\"https:\/\/betterme.world\/articles\/chair-yoga\/\">basic seated pose<\/a> that helps to improve posture by strengthening the back and stretching the shoulders and chest. This pose provides the basic alignment for other yoga poses.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the staff pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the sofa with your legs extended forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your hands next to your hips and straighten your arms. Your palms should touch the sofa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your big toes to touch each other while leaving a gap between your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your ankles and draw your toes back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press forward with your toe mounds. Rotate the inner thighs in and press down with your thigh.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your sternum from your navel and widen your clavicles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale to lengthen the back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If possible, stay for 5 deep breaths with the legs fully engaged. To exit the pose, release your arms and legs.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Forward_Bend_Paschimottanasana\"><\/span><strong>Seated Forward Bend (Paschimottanasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose entails extending the upper half of your body while sitting on the lower half. It helps stretch the entire back and increase flexibility. It also stretches the neck muscles, abductors, <a href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/\">hamstrings, and calves<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other perks of this pose include calming the mind, improving posture, and easing the symptoms of tension such as headache and post-workout muscle soreness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get into the seated forward bend:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by getting into the staff pose, sitting on the sofa legs extended, arms beside hips, and palms on the sofa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale. Keeping your torso extended, exhale, and lean forward at the hips. Lengthen your spine to bend towards your legs, without rounding your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your hands out along the side of each leg as far as they can stretch. If you can reach your feet, hold the sides with your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With every inhalation, lift and lengthen your trunk slightly, and with every exhalation, release it more fully into the forward bend. If you are holding your feet, flex your elbows outwards and raise them from the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in this pose for 1 to 3 minutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To exit the pose, release your feet then inhale and lift your torso.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Ensure you always maintain a flat back. Also, don\u2019t force yourself into the forward bend. If you have tight hamstrings, flexing your knees will make the pose easier to do. This also reduces the pressure on your diaphragm and abdomen.<\/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=How_To_Do_Sofa_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-47365 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207630-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207630.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207630-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207630.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207630-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207630.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sphinx_Pose_Salamba_Bhujangasana\"><\/span><strong>Sphinx Pose (Salamba Bhujangasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The sphinx pose helps to strengthen the back muscles, tighten the glutes, and helps to counteract the hunched posture by opening up the lower back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are pregnant or have serious back issues, don\u2019t attempt this pose.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your stomach then push your pubic bone towards the sofa. Place your elbows directly below your shoulder blades.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the top part of your feet onto the sofa and engage your kneecaps and front thigh muscles (quadriceps).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, then press firmly into your palms and forearms and lift your upper body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create space between your neck and shoulders. Keep your gaze neutral.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply and hold. Let your forearms support your upper body for about a minute. Exhale.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/yoga-for-seniors\/\"><i>Sofa Yoga For Seniors \u2013 A Safe And Effective Exercise For Older Adults<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Half-Cobra_Ardha-bhujangasana\"><\/span><strong>Half-Cobra (Ardha-bhujangasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The half-cobra pose stretches muscles in the shoulder, chest, and abdomen. It decreases stiffness in the back, helps increase flexibility, and strengthens the arms and shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, don\u2019t attempt this pose if you are pregnant or have serious abdominal issues.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this pose:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying across your sofa, face down. Place the elbows below the shoulder blade. The palms of your hand should touch the sofa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your big toes should touch one another. If you have back problems, you can spread your feet apart. This decreases pressure on the back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly press into your palms and gently arch your back. Your forearm should not be in contact with the sofa as in the sphinx pose. Your chest should face forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and stay in this pose for 15 to 30 seconds. Breathe normally. Once you master the pose, try holding it for about 2 minutes.<\/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=How_To_Do_Sofa_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-47363 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633-1024x576.png\" alt=\"how to do sofa yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207633.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Sofa_Yoga_Safe\"><\/span><strong>Is Sofa Yoga Safe?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, sofa yoga is safe. Sofa yoga can be done anytime, any day by people of all ages and gender.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before attempting any yoga asanas, you should check in with your doctor, especially if you are pregnant, have medical problems such as blood pressure, or have previous injuries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While some poses may be contraindicated for pregnant women, most poses can be done by them. In the case of a person with injury, modifications of a pose may be necessary or avoidance may be advised.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In all cases, caution is advised. This entails avoiding the use of force, not straining, and coming out of a pose if you experience numbness or feel pain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that it is okay to feel a little uncomfortable during a pose but you shouldn\u2019t experience pain. You may also feel a little sore afterward but the soreness typically lasts 1 to 2 days. If it lasts longer than that, take a break or see a doctor.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_Started_With_Sofa_Yoga\"><\/span><strong>How To Get Started With Sofa Yoga<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are tips to help you get started with sofa yoga:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start Slow:<\/b><span style=\"font-weight: 400;\"> Ease into the practice slowly. Start out with simple poses and short sessions. Your yoga sessions can be as short as 5 to 15 minutes or as long as 45 to 60 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pay attention to what your body is saying:<\/b><span style=\"font-weight: 400;\"> You should listen to how your body reacts to yoga. If a pose feels uncomfortable or painful, stop doing it. If you are experiencing numbness and discomfort, get some rest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up and cool down: <\/b><span style=\"font-weight: 400;\">Just as with any other form of physical activity you need to warm up and cool down your body. Try warm-up poses such as pelvic tilts, leg stretches, eagle arms, easy twists, and cat-cow poses. Cool-down poses you can try include happy baby, legs up the wall, supported bridge, and corpse pose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wear comfortable stretchy clothes: <\/b><span style=\"font-weight: 400;\">Wear clothes you are comfortable with that are made from stretchy and breathable material. Don\u2019t wear clothing like jeans.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breathe:<\/b><span style=\"font-weight: 400;\"> Breathing is essential in yoga practice. Inhaling and exhaling while doing a movement helps your muscles and body in general, relax.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use a stable sofa:<\/b><span style=\"font-weight: 400;\"> With this type of yoga, all you need is a sofa. Make sure it is comfortable and firm so that you can maintain your balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Relax: <\/b><span style=\"font-weight: 400;\">Yoga is about relaxation and meditation. Don\u2019t worry whether you will get it right or not. Everything takes time to master and perfect. So focus on your breath, relaxing and calming your mind.<\/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=How_To_Do_Sofa_Yoga\"><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=\"how to do 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><span class=\"ez-toc-section\" id=\"How_The_BetterMe_App_Helps_You_Get_Started_With_Sofa_Yoga\"><\/span><strong>How The BetterMe App Helps You Get Started With Sofa Yoga<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The BetterMe app is here to breathe new life into the tired old weight loss technique. It is designed to help you shed pounds regardless of whether you\u2019ve tried and failed before.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The sofa yoga workouts featured in the app only last for a few minutes are clearly demonstrated and are easy to do. But don\u2019t let the short duration fool you \u2013 these exercises are just as effective as longer workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, they are often more effective because you can do them more frequently and with greater intensity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a beginner, you&#8217;ll want to start with the basic poses and work your way up to the more advanced ones. The app will provide you with a step-by-step guide on how to do each pose as well as a brief warm-up and cool-down for a comprehensive workout.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yoga isn\u2019t supposed to be about complicated poses and flexibility but about stretching, breathing, and meditation. Sofa yoga is a great place to start if you are completely new to the practice. All you need is that sofa in your living room.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is also a great way to get more movement and exercise into your day without any hassle. Remember, yoga is for everyone, modifiable and you can make it as easy or as hard as you like. Why not give it a try?<\/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=How_To_Do_Sofa_Yoga\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re like most people, you probably spend a lot of time sitting on your sofa. And while it&#8217;s comfortable, it&#8217;s not exactly good for your health. A sedentary lifestyle can lead to a host of health problems, including obesity, heart disease, and even cancer. Luckily, there&#8217;s a simple solution: yoga. Yoga is a great [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":47389,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[123],"class_list":["post-47388","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>How To Do Sofa Yoga As A Beginner: Everything You Need To Know - BetterMe<\/title>\n<meta name=\"description\" content=\"Yoga is a great way to relax and ease tension within your muscles. But \u2605 HOW DO YOU DO YOGA FROM THE SOFA? \u27a4 Here\u2019s everything you need to know on how to do sofa yoga as a beginner.\" \/>\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\/how-to-do-sofa-yoga\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Do Sofa Yoga As A Beginner: Everything You Need To Know\" \/>\n<meta property=\"og:description\" content=\"Yoga is a great way to relax and ease tension within your muscles. But \u2605 HOW DO YOU DO YOGA FROM THE SOFA? \u27a4 Here\u2019s everything you need to know on how to do sofa yoga as a beginner.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-do-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=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1733491679-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1706\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a91e25c13b65f03eb5f222fb898409bc\"},\"headline\":\"How To Do Sofa Yoga As A Beginner: Everything You Need To Know\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/\"},\"wordCount\":2440,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-do-sofa-yoga\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1733491679-scaled.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you're like most people, you probably spend a lot of time sitting on your sofa. And while it's comfortable, it's not exactly good for your health. A sedentary lifestyle can lead to a host of health problems, including obesity, heart disease, and even cancer. <\/span><span style=\\\"font-weight: 400;\\\">Luckily, there's a simple solution: yoga. Yoga is a great way to get your body moving and improve your overall health. And the best part is that you don't need to go to a studio or spend hours practicing. Turn to Sofa Yoga instead. <\/span><span style=\\\"font-weight: 400;\\\">Sofa Yoga is a unique program that helps you get the most out of your yoga practice, whether you're a beginner or a seasoned pro. It offers a variety of yoga poses and exercises that you can do right from the comfort of your own couch. <\/span><span style=\\\"font-weight: 400;\\\">Sofa Yoga is perfect for anyone who wants to reduce stress, increase flexibility, and get in shape without having to leave the house. 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