Sukhasana - Easy Pose


Info


If you are new to the practice of yoga, starting with the Sukhasana or The Easy Yoga Pose may be a good idea. In fact, as a child you may have naturally sat in the Sukhasana when you were happy, relaxed or playing. However, as you get more used to sitting on chairs or sofas than on the floor, the Sukhasana may not feel as easy as before. The good news is that you can get your body used to this easy yoga pose once again, with regular practice. Even if you are not planning to start a meditation or yoga routine, just sitting quietly in the Sukhasana can soothe your mind to a great extent.

 

Steps


  1. Take one or two thick blankets and fold them so that they form a firm, flat base that you can sit on 
  2. Sit close to one edge of the support you formed, with your legs stretched out ahead, in front of you. 
  3. Cross your shins and widen your knees, so that you can slip each foot, beneath the opposite knee.
  4. Bend your knees and fold your legs towards your torso 
  5. Keep your feet relaxed, so that the outer edges rest on the floor and the inner arches are settled below the opposite shin. Your thighs and crossed shins should form a small triangle. There should be a gap between your pelvis and feet. 
  6. Sit with your pelvis in a neutral position. To do this, press your hands against the floor and lift your sitting bones a bit. Try to hang in there for a breath or two and then slowly lower yourself back on to the floor. 
  7. Balance your tail bone and pubic bone in such a way that they are equidistant from the ground.
  8. Place your hands on your knees, palm down and lengthen your tailbone towards the floor. 
  9. You may want to rotate the cross of your legs, especially if you practice this pose regularly. You should hold this pose for as long as you are comfortable.

Tips


  1. Use a thick cushion or a yoga block for added comfort 
  2. Sit with your back close to a wall; make sure that the wall is a bit closer than the length of a yoga block, so that you can wedge the ends of a yoga block between your shoulder blades and the wall. 
  3. Place a folded blanket under your hip bones or your knees

Don't(s)


  1. Avoide if you suffer from chronic knee injuries, Hip injuries, Inflammation in the knee or hip, Spinal disc problems

Contradictions


Target Muscles


Additional Muscles