Sofa Yoga with Satinder

We teamed up with Satinder Suprai, a District Practice Manager at Carbon Health and yoga enthusiast, to share some yoga poses you can do right from your sofa. These poses were curated for people working from home and hunching over a computer for hours, which can lead to strain on your spine and negatively affect your posture.

Give Satinder’s moves a try every day to add flexibility for a happy, healthy spine. They’re easy to do and you can even do them while you’re binge-watching your new favorite show!

POSE 1:

First, warm up the spine with some side-to-side movements. Stretch your right arm over your head then switch sides. Repeat as necessary and really feel that deep stretch through your side body.

POSE 2:

Take your left arm and stretch it out to your side as far as it feels comfortable. Reach your right arm high over your head and extend toward the left side. Take a deep breath then switch sides as many times as necessary.

POSE 3:

We’re now going to add to the previous pose. Take your left arm and place it on the outside of your right knee. Bring your right arm over and look over your left shoulder if that feels comfortable. Repeat on the opposite side. Do as many as you want but make sure it’s balanced on both sides.

POSE 4:

Now we’re going to do a heart opener that is also great for the spine. Put your arms up in a goal post position then turn side-to-side. Only turn as far as is comfortable for you and your spine.

POSE 5:

Our last pose is the “Victory Pose.” Put your arms up over your head in a ‘V’ position, then fall down to your knees for a deep stretch. Try to grab the bottom of your feet if you can. Take two full breaths then come back up and repeat.

Repeat all the poses as many times as you’d like. Just be sure to keep it balanced on both sides.

Happy sofa stretching! Namaste!

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