Sukhasana - Easy Pose
Sukhasana or Easy Pose is an asana in hatha yoga, Buddhism, and Hinduism that is similar to any cozy, cross-legged, seated position. Also called the Decent or Pleasant Pose, it is not as simple as the name suggests if you’re accustomed to sitting in a chair. You’ll do a lot of work in the Sukhasana after bringing awareness to your intention and alignment.
In this meditative pose, easy doesn’t mean without difficulty. Instead, it means “with ease.” Therefore, in Sukhasana, you’re free to sit in any manner as long as it is with ease. The name of this pose comes from two Sanskrit words. Sukha means “pleasure” and asana means “posture,” “pose,” or “seat.”
While this seated pose looks commonplace and simple, it has lots of benefits if you do it with a clear objective. Sukhasana has the ability to draw you inside and create a meditative state. As a result, you’ll experience the immense joy that’s in your heart.
Step by Step Instructions
Sit on the floor and cross your legs, placing your feet directly below your knees.
Rest your hands on the lap or knees with your palms facing up or down. It is optional to use a mudra in the seated posture
Press your hip bones down into the ground and reach your head’s crown up to lengthen your spine.
Drop your shoulders down and back. Then, press your chest towards the room’s front
Relax your face, jaw, and belly
Rest your tongue on the mouth’s roof, just behind your front teeth
Breathe deeply through your nose and down into your belly. Hold the breath as long as you’re comfortable
Pose Type
Meditative pose
Benefits
Good position for meditation and pranayama
Opens up your hips
Lengthens the spine
Relieves exhaustion, stress, and anxiety
Stretches your knees and ankles
Strengthens the back
Calms the brain
Broadens chest and collar bones
Improves body alignment and flexibility of the lower body region, especially the waist
Good for practicing breathing exercises
Preparatory Poses
Dandasana
Follow-Up Poses
Kapalbhati
Vajrasana
Balasana
Uttanasana
Anulom-Vilom
Variations
Siddhasana (Accomplished Pose)
Easy Pose in Prayer Twist
Sukhasana Bowing Yoga Mudra (Bowing Yoga Mudra Seated)
Sukhasana Block (Easy Pose Block)
Parsva Sukhasana Partner (Easy Pose Side Bend Partner)
Adho Mukha Sukhasana (Easy Pose Forward Bend)
Namaskarasana (Salutation Seal Pose)
Modifications
Since you may find it difficult to meditate for long in this pose, it may help to put some yoga blocks, towels, pillows, or blankets under your knees for improved steadiness. This can prevent forward slumping
To relieve pain in the knees, roll up socks and place them behind your knees’ backs before crossing the shins. Alternatively, use blankets to support the outer shins.
To ease the lower back, support it against a pillow on a wall
If your shoulders are tight, interlace the fingers and stretch your arms overhead. Repeat this several times. This releases tension in the shoulders and neck
Beginner’s Tips
As a beginner, sitting erect for a long time on the floor might be difficult for you. Sit with the back to a wall, moderately closer than a yoga block’s length. Wedge the block’s end between the wall and the lower shoulder blades.
