Easy Pose / Sukhasana
Step by step
- Begin sitting on the mat with the sit-bones on the front edge of a firm cushion or folded blanket.
- Cross your shins parallel to the mat, bringing each foot beneath the opposite knee. Try to bring your feet in line with the knees.
- Lengthen your spine keeping the natural arches in the spine, push the sitbones into the floor to root down and create length through the crown of your head. Firm your shoulder blades in.
- Place your hands on your lap or knees with palms up (more open), or palms down (calming).
- Try to switch the cross of your legs when you next come into the pose.
- You will know if you have the basic leg fold when you can see a triangle created by your thighs and the crossed shins.
- If you overstrech your ankles, use padding to support them.
- If your knees don't rest on your feet, you can use padding to support.
- Check your lower back, if it's rounding out sit up on extra blocks or blankets until you can feel the natural arch of your lower back return.
- Use as many props as you need especially if you are holding the pose for a long time.
- You can practice the pose with your back against a wall for extra support.
- Calms the mind
- Strengthens the back
- Opens your hips
- Good preparation for meditation or for Pranayama
Watch out for
- If you have a knee injury and you feel restriction or sensitivity in this pose, it's best to avoid this pose for the time being. Sit with your legs outstretched as an alternative.
- Overstretching your ankle joint, if it does, use padding underneath to support your ankle especially if you are staying in the pose for a few minutes or more.
- Rounding your lower back, sit up on something higher pressing the sitbones actively down.
- To get more of a feel for your posture, sit with your back to a wall. Wedge a block between the wall and your lower shoulder blades to feel what it is like to sit up straight.
- Add seated Cat Cows, forward folds, side stretches and twists to the pose as a warm up for the spine.
- You can also sit directly onto the mat instead of on blocks if you can maintain an upright spine and if your knees are resting on your feet.
- Complementary poses