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Guide For Sukhasana (Easy Yoga Pose), Benefits And Tips For Beginners

Easy Pose (Sukhasana) refers to any comfortable, cross-legged, seated position and is one of the most fundamental poses used in yoga practice and meditation. However, in this case, easy does not imply the inverse of difficult. It translates as “with ease.”

So, sitting in Sukhasana is actually sitting in any position that is comfortable for you. Props such as blankets, towels, and yoga blocks can help some people feel as comfortable as possible in this pose.

How To Do Sukhasana

Instructions

1. Take a seat on the floor. Sit on top of a block, bolster, or folded towel if you have tight hips.
2. Cross one shin over the other, bringing each foot beneath the opposite knee.
3. Relax your feet by resting the pinky toe edge on the floor.
4. Place your pelvis in a neutral position and sit.
5. Roll your shoulders up to your ears on the inhale and down your back on the exhale. This helps to straighten your spine and improves your posture.
6. Bring your head over your pelvis, forming a long line of energy that runs up and down your body. Consider a string pulling the crown of your head towards the ceiling.
7. Extend your neck. Bring your chin parallel to the floor and cast a gentle gaze forward.
8. Every muscle in your face, including your forehead, scalp, and tongue, should be relaxed. Relax your face completely while keeping the rest of your body active.
9. Put your hands on the tops of your knees. Palms can be facing down or up, with the option of assuming a mudra position.

Step By Step Video Tutorial: Sukhasana

Follow Up Poses

• Easy Pose Variation Side Bend
• Easy Pose Forward Bend
• Bowing Yoga Mudra Seated
• Ardha Padmasana
• Agnistambhasana
• Cradle Pose
• Baddha Konasana

Common Mistakes

Sukhasana is a simple pose, but it involves several parts of the body. Try these fine-tuning tips for the pose to get the most out of it while avoiding discomfort and potential injuries.

Upper Back and Neck

Slouching or allowing your chin to jut forward in Easy Pose can put a strain on your neck and upper back.

Tips:

• Lift your breastbone and imagine your shoulders broadening away from each other (but not too far back).
• Draw your chin in toward the front of your neck and imagine gently pulling the back of your neck upwards.

Lumbar Spine

In this position, you may find yourself allowing your lower back to curve inwards (as in a backbend) or outwards (as in a forward bend) (arching your back). Both can put a strain on the spine.

Tips:

• Imagine your tailbone sinking toward the floor if your back is curving inward. This will allow your pelvis to slightly tilt back and your lumbar spine to straighten.
• If your back curves outward, try gently tilting the pelvic girdle forward. Putting a blanket or blocks under the buttocks to raise the hips slightly can make it easier for some people to sit with the pelvis tilted forward sufficiently.

Legs

In some cases, sitting in Sukhasana can impair circulation in the legs. 6 This is especially important if you have a condition that impairs circulation, such as varicose veins or edema, or if you are pregnant.

Numbness or a pins-and-needles sensation in the legs and feet are symptoms of poor circulation.

Tips:

• Do not bring your feet too close to your pelvis. Moving them further apart will prevent your knees from bending excessively. Sitting on some padding can also help keep your knees from bending too far.
• Don’t linger too long in the position.
• Consider a different pose, such as the Staff Pose (Dandasana).

Hips

If your hips aren’t very flexible, you might have trouble getting your knees close to the ground. This can have an impact on your posture and strain your spine.

Tips:

• Underneath your buttocks, place yoga blocks or a blanket.
• Placing some padding under your knees can also help you feel more stable and grounded in this position.

Feet and Ankles

If your knees are elevated above the ground, you may experience significant sideways flexion in your ankles, which can be painful. Alternatively, the outside of your ankles may be uncomfortable because they are in contact with the ground.

Tips:

• Use two yoga mats or soft padding beneath the ankles.
• In a traditional cross-legged position, tuck each foot under the opposite shin.
• Bring one of your heels in towards your groin. So that your heels line up, place the other foot on the floor in front of you. This position allows you to spread your legs a little wider.

Modifications & Variations

As you practice, keep the name’s meaning in mind: Easy Pose. Because it is critical to be comfortable in this position, make any necessary adjustments to feel steady, safe, and supported in the pose. Here are a couple of ideas:

• Do not sit flat on the floor if your hips are tight! Support your body with a blanket, two blankets, a bolster, a block, or a meditation pillow. Lifting your hips above your knees will significantly reduce stress and discomfort in your hips, knees, and back. It will also open your groins even more and bring your spine into proper alignment, allowing you to stay in the position for much longer periods of time.
• Experiment with different levels of support to find the one that is best for you.
• Practice the pose while seated in a chair if your hips are extremely tight. Cross the opposite ankle over the knee of the grounded foot, leaving one foot flat on the floor. Hold the pose for up to one minute, then switch sides and repeat.
• Sit with your back against a wall for added back support. Another option is to place a yoga block between your shoulder blades and the wall.
• If you’re doing a mudra as part of your meditation, you can bring your hands into the proper position rather than resting them on your thighs.

Precautions

• Backache: People who have back pain should not stay in this position for more than 5 minutes.
• Knee Arthritis: Someone with severe arthritis would find it difficult to sit on the floor because the knees would be under too much pressure. In such cases, avoid this pose or experiment with modifications.
• Surgery: Sukhasana should be avoided by individuals who have had knee replacement surgery. Before engaging in this practice, they should seek the advice of their doctors.
• Spine Problems: Any problems with the spine or spinal discs.
• Sciatica: Anyone suffering from sciatica should avoid Easy Pose (Sukhasana), as the sciatic nerve can become pinched.
• Migraine and Anxiety: Because this pose is practiced with the eyes closed and for longer periods of time, those suffering from severe migraine or anxiety may find it difficult to remain in this pose with the eyes closed. Before attempting Sukhasana, it is best to master other simpler yoga poses for relieving migraine and anxiety-related health issues.
• Weak Digestive System: People who have a weak digestive system may find it difficult to close their eyes in Easy Pose. Before attempting Easy Pose with eyes closed, it is recommended that you practice other yoga poses to help with your digestion.

Benefits Of Sukhasana

1.Stillness And Tranquility

Reduce anxiety by using this pose as a claimant during every practice or simply when life becomes difficult. Add a breathing technique or repeat a mantra that is appropriate for your situation, and you will have a lovely meditation practice going on.

2. Stretch The External Aspect Of The Knees

This crisscross seat promotes open knees, which can be a source of discomfort for many people, especially if you drive frequently or sit at a desk for long periods of time each day.

3. Open Your Ankles

This posture gradually but steadily opens the ankles. If Child’s Pose hurts your ankles or you feel a strain in your ankle joint when sitting cross-legged, you have tight ankles.

Sit on a cushion or block to relieve some of the strain on the ankles as they open. With time, your ankles will begin to open, allowing you to sit more deeply.

4. Improve Grounded-Ness

In this shape, inhale to reach your chest up to the sky and exhale to the ground through the sitting bones will help you feel more grounded and less stressed.

5. Unlock Your Hips

Sit in this posture for 5-10 minutes daily to open the hips, switching the feet over halfway to even out the stretch capacity. If your hips are extremely tight, place blocks under each knee and gradually reduce the height of the blocks to allow gravity to open your hips for you.

6. Lengthen Your Spine And Back Muscles

Sitting tall and spreading your collar bones apart to lift your heart will improve your overall posture. Anchor through your seat to open your spine and broaden your low back muscles.

If you have a history of severe knee or back injuries, sit over a folded blanket or use a bolster to lower your knees below your hips and relieve the strain. You could also try leaning back against a wall, or see if it feels better to lean slightly forward.

Sitting on the floor in this manner is expected and commonplace in most eastern cultures, so the hips, ankles, and back are accustomed to it. This seated position can be difficult in our culture. This also means that the numerous benefits of Sukhasana are multiplied for us, cash-strapped individuals.

Bottom Line

Sukhasana is a simple and basic pose that can be practiced at any time. Simply bring yourself to the ground and sit quietly whenever you need to find peace. Your mind will begin to calm down as you slow your breathing. Regularly incorporate Easy Pose into your practice and daily life — you may notice a sense of serenity and ease pervading all aspects of your life!

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