AKA Sukhasana (soo-KAHS-uh-nuh)
“Sukha” — meaning ‘easy’
“Asana” — meaning ‘pose’
The easy seated pose is a basic seated yoga posture, sometimes referred to as Simple Cross-Legged Pose. It looks easy and is intended to be comfortable and calming. It is a very common pose for practising breathing techniques (pranayama) and meditation purposes, and being in this pose is a beautiful way to start or finish the day. Sit comfortably, unwind and think completely relaxing and nourishing thoughts.
Sitting on the floor provides a position of stability, which helps to open so much of the body, but it’s not suitable for everyone. If you find it difficult to sit up straight, check out the variations listed and choose a prop to help you, especially with comfort levels and keeping your knees in an ideal position.
It can be! As a child, sitting in this position is second nature but as we get older, we are more attuned to sitting on a chair, or the couch, rather than on the floor. Thus we develop tight hips.
The easy seated pose is a preparatory posture for alternative or even more advanced yoga poses. We all start somewhere with our practice, so why not begin somewhere basic and go from there.
Benefits of Easy Seated Pose:
- Creates mobility through knees and ankles
- Strengthens back muscles
- Helps alleviate tight hips
- Increases energy
- Creates better breathing
- Improves digestion
- Enhances moods
How to get there:
- Start in Staff Pose to lengthen and strengthen your body
- Maintain a straight spine
- Cross your legs, place each foot beneath the opposite knee
- Slightly activate the core – draw belly button to spine
- Place your hands on your knees, with palms facing down
- Ensure you have even distribution of weight on either side of your body
- Try to avoid leaning forward or back — find a neutral point and hold
- Look straight ahead and find a Drishti point – a focal point — something to stare at and focus on
- Hold this pose for as long as you like — it’s so nice to just ‘stop’ and let go
- Allow your breathing to be nice and even, breathe in through your nose, and mentally count to 4 or 5, breathe out through your nose and mentally count to the same number
To exit the pose:
- Keep slight core activation
- Uncross your legs
- Stretch your legs and then straighten them out in Staff Pose
- Relax out of the pose.
If you would like a counterpose, Bridge Pose is fantastic.
Variations
If sitting up straight is uncomfortable for your spine or your knees are up too high, you may need some assistance via props.
Grab a cushion, folded blanket, yoga block or a bolster to sit on and make yourself comfortable.
Precautions:
Avoid crossing your legs if you have knee discomfort.
If you have any lower back discomfort, use a prop.
Enjoy this pose!
Always be kind to yourself, move with ease and grace. You are the most important person in your life.
Namaste
(Feature image credit: Verywell Fit)
