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Couch Time: Stretch For Your Back and Abs

Sick of just sitting on the couch? Looking to increase flexibility in your spine? Then try this move the next time you find yourself becoming one with your couch. It's a great stretch and it will help you with the yoga pose Scorpion, a variation of Forearm Stand. Doing this pose on a couch is similar to doing it on a ball, only easier. The couch allows you to do the pose without much arm strength or balance, and it feels more relaxing on a couch since the cushions are so supportive.

Here's how to get into the stretch:

  • Maneuver your body so that your belly is on the seat of the couch with your thighs resting on the back of the couch.
  • Use your hands to push your hips as close to the back of the couch as possible.
  • Now bend your knees and bring your feet as close to your head as you can. Remember to keep your back muscles and glutes relaxed.
  • Stay like this for as long as you want, breathing deeply and allowing gravity to pull your feet closer to your head.

Want to see how to make this stretch even more challenging? Then


  • Press your hands into the couch to lift your chest and head off the cushion. You'll feel this in your lower back and your abs.
  • When you've had enough, lower your torso back down to the couch, unbend your knees, and roll out as gracefully as you can. Then sit on the couch with your bum on the edge and your feet on the floor. Reach for your feet, taking a forward bend to release your lower back.

Why be a couch potato when you can be a couch scorpion?

Join The Conversation
aimeeb aimeeb 9 years
spacebear spacebear 9 years
looks super hard. i'll have to try...
ncharden ncharden 9 years
love this! it felt great for my whole middle- the perfect remedy for sitting at a desk all day. but my roomate walked in on me going into this and thought i was going nuts!
geenbean geenbean 9 years
HAHA i nearly feel on my face trying this. I suck, and my couch I think is too narrow. Nah, I just suck...
Tiny-Bubble Tiny-Bubble 9 years
I am still at work. If only I have time to sit on a couch, I will definitely try this!
Beaner Beaner 9 years
I remember doing this as a kid!
amariexxo amariexxo 9 years
Either I'm doing this wrong or...i'm just horrible inflexible.
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