Maybe you’ve had one of those days where you just don’t have the energy to roll out your yoga mat, or perhaps you understand the benefits of chair yoga but find it much easier to stay comfy on the couch. If that sounds like you, you’re in the right place! This couch yoga practice blends the accessibility of chair yoga with the restorative benefits of seated and reclined yoga poses, all from the comfort of your couch.
The practice begins with some gentle seated poses that warm up your major joints and give your spine a nice stretch. From there, you’ll transition to some restorative stretches while lying down, allowing your body to relax and recharge. To top it off, you’ll get to enjoy a cozy, restorative version of Savasana, staying in the pose as long as you’d like to really soak in the rest and restoration your body deserves.
A 30-Minute Couch Yoga Practice
Before you get started, make sure you’re comfortable. Sometimes, couches don’t provide enough support, so it’s a good idea to check if you need extra cushioning. I recommend sitting on a folded yoga mat, blanket, or large cushion to ensure your hips and knees are about the same height. If your legs are shorter, simply place something under your feet to keep them supported.
Just like any yoga practice, remember not to force any poses. The idea is to adapt the practice to fit your body. Focus on finding that edge where you feel a gentle stretch without straining. If you’re holding your breath, that’s a sign to back off a little. Let your breath flow continuously, as it will help you maintain ease throughout the practice.
Seated Breathwork
Start by checking your posture—see if you can sit up tall, lengthening your spine. If you have trouble doing this without support, feel free to place some pillows behind your lower back for added comfort.
Now, take a few deep breaths. As you exhale, imagine yourself being grounded to the Earth, and as you inhale, feel yourself lifting upward toward the sky. You can keep your eyes open or closed, whichever feels better for you. Focus on the feeling of grounding on your exhale and expanding upwards with your inhale.
Seated Neck Stretches
Let’s start with some neck stretches. Gently tuck your chin and inhale to lengthen your spine. As you exhale, bring your right ear toward your right shoulder. You might feel a gentle stretch on the left side of your neck. If you want a deeper stretch, reach your left hand down to the couch and slide it away to create more space between your left ear and shoulder. If you’d like, you can also lift your chin slightly and see how that feels.
After a few breaths, gently release and return to center. Inhale and lengthen your spine again, then exhale as you bring your left ear toward your left shoulder, stretching the opposite side. You can repeat the same actions with your right hand to deepen the stretch if that feels good.
Finally, come back to center, inhale and squeeze your shoulders toward your ears, then exhale with a loud sigh as you release the tension in your shoulders. Repeat this two more times.
Seated Cat-Cow
Let’s move into a gentle Cat-Cow (or Kitten-Calf, as I like to call it). Start by sitting tall, and with an inhale, move your belly forward slightly, lifting your chest and chin into Cow Pose. As you exhale, round your back, and gently drop your head toward your chest, moving into Cat Pose. If you feel comfortable, you can add a little extra movement by bringing your elbows back in Cow Pose and lifting your palms. On Cat, you can stretch your arms out in front of you to feel a deeper stretch in your back and shoulders.
Repeat these movements a few more times, following your breath as you flow between these two poses.
Seated Marching
Now, let’s work on strengthening your core with some seated marching. Sit slightly forward on the couch and bring awareness to your core muscles. Start by lifting one leg at a time toward your chest, then lower it back down. You can help yourself by gently using your hands. Inhale as you lift your leg, exhale as you lower it. This helps activate your hip flexors and core muscles, including your psoas (the muscle connecting your inner thigh to your lower back). Repeat a few more times, coordinating with your breath.
Seated Crunches
For another core strengthener, let’s try some seated crunches. Place your hands lightly behind your head, or keep them gently resting on your shoulders, and as you exhale, engage your abdominal muscles and gently round your back. Inhale as you lift your chest and lengthen your spine, then exhale to engage your abs again, bringing your elbows together as you crunch. Repeat a few times, moving with your breath, and feel the activation of your core muscles.
Seated Forward Bend
Next, we’ll do a seated forward bend with wide legs. Sit comfortably with your legs apart and inhale to lengthen your spine. As you exhale, hinge forward slightly from your hips and notice how the stretch feels. Take a few breaths here, then slowly come back up.
Seated Side Bend
For a side stretch, turn your torso to the left. Inhale to lengthen your spine, then exhale as you lean to the right, bringing your right forearm to your thigh and reaching your left hand overhead. Feel the stretch along the left side of your body. You can look upward or keep your gaze neutral, whichever feels more comfortable. Take a breath, then slowly return to center.
Switch to the other side, turning your torso to the right, inhaling to lengthen your spine, and exhaling to lean to the left, extending your left arm overhead. Take a breath here, then return to center.
Seated Tree Pose
Let’s now try a seated balance pose—Seated Tree Pose. Sit forward on the couch and bring your right leg in front of you. Open your left leg to the side, placing your left toes on the floor for support. Press your body weight into the front leg, keeping your chest lifted. Bring your palms together at your chest. As you focus your eyes on a spot in front of you, raise your arms overhead or extend them outward to form a “Y” shape. If you feel steady, try gently swaying with the movement of your imaginary wind.
Switch sides, bringing your left leg forward and opening your right leg to the side. Keep your gaze steady and engage your core as you find balance.
Reclined Kicks
Now, let’s lie back on the couch for a gentle hamstring stretch. Place a pillow under your knees and head for support. Start by hugging your right knee toward your chest, holding the back of your thigh or shin. Gently rock side to side to release any tension in your hip. When you’re ready, inhale and straighten your right leg, then exhale as you lower it back down. Repeat this movement a few times, feeling the stretch in your hamstring.
Reclined Pelvic Tilts and Bridge Pose
Remove the pillows from underneath your hips and bring your feet closer to your body. We’ll do some pelvic tilts to mobilize the lower back. Inhale as you press your tailbone down into the couch, then exhale as you lift your hips slightly, engaging your glutes. Repeat this a few more times.
If it feels comfortable, you can add a gentle Bridge Pose by pressing into your feet and lifting your hips a little higher. Keep your weight evenly distributed and your neck relaxed. Repeat the movement a few times before gently lowering back down.
Reclined Inversion
For a gentle inversion, stack pillows under your lower legs, so they’re elevated higher than your body. This mimics the Legs Up the Wall pose. If you feel any pressure in your head, you can add a folded blanket behind your head for support. Stay here for a minute, allowing the blood to flow back toward your heart, which helps improve circulation and relieves tired legs.
Savasana
Finally, end with a restful Savasana. You can stay in your reclined inversion or adjust your cushions for a more traditional Savasana. Begin by tensing and releasing each part of your body, starting with your legs and moving through to your arms and face. Focus on releasing tension as you breathe deeply. Feel your body soften into the couch, and simply observe how you feel, noticing any sensations or thoughts without judgment.
You can stay here for as long as you like, resting and rejuvenating your body and mind.
Seated Meditation to Close
When you’re ready, take a deep breath and begin to wake your body gently. Stretch your fingers and toes, then roll onto your side before coming up to a seated position. Take a few more breaths, practicing some gentle pranayama (breathing exercises) and meditation to help ground yourself.
End your practice by bringing your palms together at your chest and dedicating the positive energy you cultivated during your practice to someone in your life. As you bow to yourself, you can silently wish them peace, love, and light.
This couch yoga practice is a great way to get in some gentle movement while remaining comfortable. It’s perfect for a restorative practice that doesn’t require getting up off the couch but still offers physical benefits. Enjoy!