While we’ve all heard about the bountiful benefits of regularly practising yoga, not everyone is able (or confident enough) to attend organised classes, or follow high-energy routines.
Well, with sofa yoga, you can reap these rewards in the comfort of your own home – all you need is (you guessed it) a sofa!
What’s more, sofa yoga is often easier to practise than regular yoga, which makes it an excellent low impact exercise for beginners and those with physical limitations. Not to mention it’s a great tonic for posture problems and back pain.
Fancy giving it a go? We’ve partnered with yoga expert and teacher Marisse Gaskell, founder of Marisse Yoga, who has shared her favourite sofa yoga routines, suitable for beginners and certified yogis alike.
Let’s get started!
Start with your breathing
Before we get into the poses, it’s important to take some time to yourself and practise your breathing.
Begin by taking a deep breath, inhaling through your nose and exhaling from your mouth. Breathe slowly and deeply, feeling your abdomen expand on the inhale and sink on the exhale. Repeat this breathing technique until you feel calm and relaxed.
Pose 1: Seated Cat Cow (Bitilasana Marjaryasana)
For this first pose, sit comfortably at the edge of your sofa and inhale. Slowly arch your spine, lifting your chest and tilting your pelvis backwards (this is the ‘cow’ part of the pose). On the exhale, round your spine, tucking your chin to your chest and tilting your pelvis forward (the ‘cat’ part).
Continue to flow between these two poses 5-10 times or until you feel like your spine is feeling looser and flexible. These movements can help to improve spinal mobility and flexibility, as well as reduce tension and stiffness in the neck, shoulders, and back - a great one to remember if you’ve been sitting still for a long time!
Pose 2: Eagle Arms (Garudasana)
Sit on the sofa while keeping your spine straight and feet planted onto the ground. Then, wrap your left arm over your right in front of you, crossing your elbows over each other. The idea is to bring the backs of your hands together – or your palms together, if you’re double-crossing your arms.
You can play around with raising your elbows and pressing your forearms away from your face, as well as gently twisting from side to side. Hold Eagle Arms for a few slow breaths and switch sides, enjoying both the strengthening and release of tension in your upper back, shoulders, and arms.
Pose 3: Seated Side Stretch (Parsva Sukhasana)
Sit comfortably at the edge of your sofa, with your spine straight and your feet on the ground. Put your right hand on the sofa next to your right hip (or you can anchor your hand on the arm of your sofa).
Then, lift your left arm up and over your head, reaching up towards the ceiling and over to the right side, keeping your left hip grounded on the sofa. You should feel the stretching in your left side. You can also look up toward your top hand for an extra stretch in your neck. Hold for five slow breaths, release gently, and switch sides. Repeat 5-10 times.
Seated side stretch is a great way to stretch the shoulders, neck and sides of the body, reduce stiffness and increase flexibility, especially if you’ve been scrolling for a long time and looking down.
Pose 4: Spinal Twists (Vakrasana)
Sitting comfortably with a straight spine, stretch both arms forward, and then bring your left hand to your right knee or thigh, with your right hand moving to the back of your sofa. Look over your right shoulder and gently ease your way into your twist, turning your chest toward the back of the sofa until you feel a gentle stretch.
If you want to increase the range of movement and deepen your stretch, use the back or arm of your sofa for support. Hold for a few slow breaths and switch sides. Repeat 5-10 times. Spinal Twists can help improve spinal mobility and flexibility, reducing stiffness in the neck, shoulders, and back that is often caused by sitting at desks or on sofas for long periods of time.
Pose 5: Figure of Four (Eka Pada Utkatasana)
While sitting on the sofa, cross your right ankle over your left knee, so your right knee angles out to the side and your right hip opens up.
You can deepen the stretch by using your hands to gently press down on your right knee, or stretch out your spine by bringing your chest closer to your legs. Just remember to keep your leg in position and your spine as straight as possible for maximum effect. Hold for five slow breaths, release, and switch sides. Repeat 5-10 times. This is a great pose to try while watching the telly.
Pose 6: Legs-up-the-sofa (Viparita Karani)
Lie with your back on the floor and your legs draped onto the sofa. Let your legs and feet relax, resting your arms wherever feels comfortable for you. Relax your shoulders and neck too, and perhaps place a cushion under your head.
Stay in this position for five minutes or as long as you like, practising your breathing technique. This pose can relieve stress and tension in the legs and back. It has also been known to promote relaxation and improve circulation, as well as alleviate symptoms of fatigue, insomnia, and anxiety.
Ready to incorporate these sofa yoga poses into your daily wellness routine? The next step is to ensure you have a supportive sofa to accommodate your different stretches. Take a look at our fabric and leather sofa collections to see your next upgrade today!
