Yoga on the couch: 5 gentle exercises to relax your back and hips in five minutes
After a long day at work or a restless night, the body accumulates tension. Yet there’s a simple way to release it: a five-minute yoga routine, achievable from the comfort of your sofa. Sarah, a teacher followed on Instagram under the account @aime_et_respire, proposes gentle exercises to mobilize the spine, hips and sides of the body.
A yoga routine accessible to all, without equipment
No need for mats or special equipment for this session. The sofa is all you need. So this routine fits in with any busy schedule.
These exercises can be done in the morning, when you wake up, to gently wake up your body. They can also be performed at the end of the day, before watching a film or series. In this way, the back and hips are gradually released.
The session lasts just five minutes. As a result, it can be easily integrated into everyday life, even for people in a hurry.
“These gentle, easy-to-perform exercises aim to mobilize the spine, hips and sides of the body.”
The five detailed movements of the routine
The first exercise is designed to mobilize the spine. Sitting cross-legged, place your hands behind your head, arms bent. Then open and close your elbows, accompanying the movement with your back.
The second movement is a lateral stretch. Still cross-legged, you raise one arm above your head to reach the opposite side. Your head follows the movement, then you alternate on each side.
- Exercise 1: spinal mobilization, sitting cross-legged
- Exercise 2: Lateral stretch with one arm raised
- Exercise 3: Spinal rotation with arms stretched out in front of you
- Exercise 4: Sitting pancake to loosen the hips
- Exercise 5: “Sitting pigeon” for a deep hip stretch
How to perform the last three yoga exercises
The third exercise works the rotation of the spine. Arms outstretched in front of you, hands touching. Then open your arms to the sides, turning your head in the direction of the open arm. Return to the center before changing sides.
The fourth movement, called “seated pancake”, is performed on the edge of the sofa. The feet remain on the floor and the legs are spread. Hands behind the head, tilt the torso forward and straighten. This exercise helps to loosen the hips.
The final exercise is the “seated pigeon”. One leg remains on the ground while the other is bent, with the ankle resting on the opposite knee. With your arms at your sides, gently tilt your torso forward and then back up. This movement deeply stretches the hip.
Simple gestures for immediate effect
Each posture remains accessible, even for beginners. What’s more, no particular flexibility is required at the outset. The body gradually becomes more supple with regular practice.
These yoga movements target areas often contracted after a sedentary day. Back, hips and shoulders regain their natural mobility.
The benefits of stretching for the body
According to Inserm, the main purpose of stretching is to improve joint flexibility and mobility. Greater flexibility helps maintain a good range of motion in everyday life.
These regular exercises help limit the risk of pain or injury during physical activity. They are therefore an ideal complement to any sporting activity.
Sarah’s routine addresses this need for muscular relaxation. In just five minutes, the body unlocks and regains comfort. This gentle approach to yoga is suitable for all levels and ages.
