How to Practice Easy Pose (Sukhasana):
One of the most basic, yet important, yoga postures is Easy Pose. This is a seated crossed-legged posture that calls for a lengthened spine, strong core, and flexible hips. Let’s take a closer look at this seated posture to understand its significance and how to practice it properly.
The Sanskrit word for Easy Pose is Sukhasana (soo-kah-sah-nah). Any level of yogi can practice this posture yet it comes with its own set of challenges. Although the name for this seated position is “easy,” it refers not to its level of difficulty, but it means to bring the body to an “eased state.” It is often practiced while meditating, but can also be a resting posture in a moving Hatha Yoga class.
Related Article: A Deeper Look: The Versatility of Hatha Yoga, What Does it Entail?
The challenges of Easy Pose are related to the body parts that are targeted while practicing this common pose: spine, back, hips, knees, and ankles.
How To:
Start in a seated position on your yoga mat with your legs extended out in front of you. Bend your right knee and draw your right foot toward your pelvis. Now bend your left knee and bring your foot toward your right knee. Your legs will be crossed at the shins.
Adjust yourself accordingly so that your left foot rests underneath your right knee. Likewise, your right foot will rest underneath your left knee.
Note: if this does not feel natural to you, you can switch your leg position for better comfort.
As you come into the pose, sit up as tall as you can. Feel the full length of your spine while keeping your shoulders relaxed. To help with maintaining this posture, engage your core muscles. You can practice Uddiyana Bandha (the abdominal lock) in order to support your seated position.
You can rest your hands on your lap or on your knees. If you are practicing meditation in Sukhasana, you can create a Mudra (a symbolic gesture often done with your hands.) Hold the pose for 10-20 breaths, longer if you are meditating.
Related Article: What is the Meaning of Pranayama: Pranayama Breathing Techniques
Use of Props
Because you are sitting with your legs crossed and a lengthened back, you are welcome to use props to help support the pose. Try sitting on a blanket for greater comfort. Doing this slightly tilts the pelvis forward so you’re able to sit up taller. It may even reduce any tension in your low back and hips.
How to Prepare for Sukhasana
To properly prepare for this seated yoga posture, you may want to focus on primary positions to strengthen your core and open your hips.
Some core strengthening yoga poses to practice are Boat Pose and Uddiyana Bandha (the abdominal lock). To open your hips, practice Happy Baby Pose, Pigeon Pose, and Bound Angle Pose.
Contraindications
Be mindful of your joints when practicing Sukhasana. Your hips, knees, and ankles are affected while in this crossed-legged position. If you have sensitive hips, knees, or ankles, find alternative seated postures. For example, if you are meditating, you may sit in a chair. If you are sitting on a yoga mat or cushion, feel free to lessen the degree of your knee bend. Further, instead of tucking your feet under your knees, extend your legs out slightly to free your ankles.
Remember, Easy Pose is about finding ease in your mind and body. Trying using this posture when you want to relieve tension, stress, and anxiety. It is a wonderful yoga posture for embodying the mindfulness practice of meditation, too.
Related Article: Positive Benefits of Daily Meditation: Let’s Take A Look!