Consistency is more important than perfection! That is why it is better to do a little bit every day instead of a lot but only once a month. What I mean by this is that I recommend that you get on your mat daily. Even if it is only for a few minutes.
I put together 6 sofa yoga poses you can do while watching TV (I know that is not very ‘yogic-like’ but it works).
Seated Sofa Yoga Stretch
Find a comfortable seat on your sofa, interlace the fingers but extend your index fingers out. Inhale, reach your arms overhead and relax your shoulders down. With your exhale, lean over to the right – your index finger should point to the right. Make sure to open your chest and roll your shoulders down and back. Try to keep your arms right next to your ears.
Inhale, come back to the center. Exhale, lean over to the left. Repeat 3-5 times.
Easy Sofa Yoga Twist
Stay in your comfortable position. Bring your right hand to the outside of your left knee and your left hand behind you but don’t put so much weight on it. Inhale and lengthen your spine, exhale twist over to the left. Stay here for 3-5 deep breaths then repeat on the other side.
Stay in your comfortable seat. Stretch your arms straight forward, parallel to the floor, and spread your scapulars wide across the back of your torso. Cross your arms in front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. Hold for 5 breaths and switch sides.
Sit a the edge of your sofa and bring the feet down on the floor. Lift your right leg up and bring the right ankle on your right thigh (just above the knee). Let your right knee sink down so it is almost on the same hight as the left knee. You can stay here if you already feel a nice stretch in your hips. If you want to go deeper, start to gently lean your torso forward. Stay here for 5 breaths and switch sides.
Stay at the edge of your sofa but extend your legs in front of you by bringing your heels on the floor. Activate your feet by pulling your toes in the direction of your belly. Straighten your spine and reach the crown of your head up high. You can rest your hands on your thighs. Stay here or slowly start to walk your hands down your legs. It is ok to round your back here. Take a deep breath into the backside of your torso. Stay for min. 10 deep breaths.
Sofasana (Sofa + Savasana)
Come to a comfortable seat and lean back on your sofa so that your spine an head is supported. Choose whatever leg modification works for you (crossed legs or feet down on the floor). Bring one hand to your belly and one to your heart. Close your eyes. Take one deep breath into your belly, hold it for 3 seconds, open your mouth and release (feel free to make a sound here). Relax every single muscle in your face. Stay here for as long as you want.
You might also like our Self-Love Yoga Poses!