Easy Pose (Sanskrit: Sukhāsana / सुखासन)
Sukhasana (Sukhāsana) is a cross-legged seated yoga asana often used as a posture for meditations by both beginners as well as advanced level practitioners. The word ‘sukha’ means easy or comfortable in the Sanskrit language. Thus, Sukhasana means an easy pose but this name can be a little misleading since sitting in this posture for long durations of time requires a certain level of flexibility and strength in the back and shoulders. However, anyone can practice this pose and it comes with a long list of benefits.
Instructions for Doing the Easy Pose
- Sit on the floor with your back erect and feet stretched out in front of you.
- Now, bend your knees and cross your legs in such a way that your knees are pointing away from each other and your shins are crossed. Place your left foot under your right knee and right foot under your left knee. Tuck your legs into your torso.
- Make sure the outer edges of your feet are comfortably resting on the floor and your feet are not blocking your pelvis region.
- Keep your spine comfortably erect and keep your shoulders upright but relaxed. The upper part of your arms should be close to your body.
- Depending on what kind of meditation or kriya you are doing, you can place your palms facing downwards or upwards on the edge of your knees/lap.
- Keep shifting your legs while sitting for long durations. If you started with your right leg on top of your left leg, switch and place your left leg now on top of the right. This way, you won’t get tired quickly.
Benefits of Doing the Sukhasana
- This pose stretches your knees, ankles, hip joints, and back. It strengthens your spine and helps improve your body posture.
- This pose is a preferred seated posture for a number of yogic meditations, pranayamas, and kriyas because when you are sitting like this, your awareness and ability to concentrate naturally increases.
- Sukhasana calms your mind and helps you destress after a long tiring day.
- Regular practice of this asana helps you get stronger and steadier as it increases your core strength.
Precautions
- If you have a backache or a back injury, do not sit in this pose for more than 5 to 7 minutes at a stretch.
- Avoid this pose if you have arthritis in the knees.
- Also, avoid this asana if you recently had a spinal, knee, or back surgery.
- Initially, to make the pose comfortable, you could place folded blankets or cushions under your knees.