How To Do: Easy Pose (Sukhasana)

Easy Pose (Sukhasana) is a foundational and very common beginner yoga pose practiced in all yoga styles. This seated yoga pose helps to stretch your legs, open your hips, and align your spine. It also gives you an opportunity to practice your breathing exercises (Pranayama).

The name of the pose is quite deceptive as it might not be so easy for everyone, our sedentary lifestyles has caused our hips and backs to become tight, and our joints are no longer accustomed to the required rotation and flexibility needed. This will make the pose challenging for some.

But there are many modifications and variations that will make the pose accessible everyone.

Easy Pose counters all the tension and tightness that builds up when you sit for extended periods every day.

Because breathing is an essential element of Easy Pose it is good opportunity to relieve some stress and tension. It will give your mind a rest and help you to relax.

Easy Pose (Sukhasana)is a gentle alternative to Lotus Pose which for most beginners will be very challenging.

1. Start by sitting on the floor in Staff Pose (Dandasana), with your legs extended in front of you and your hands by your sides. Sit on the edge of a firm blanket/bolster if you have tight hips.
2. From here move your legs into a comfortable cross-legged position. Your feet below your knees.
3. Keep your pelvis in a neutral position not tilting forward or back.
4. Align your shoulders directly over your hips. Roll your shoulders back and your shoulder blades down your back to move them away from your ears.
5. Extend the crown of your head towards the ceiling.
6. Make sure your head neck and spine are aligned with your neck relaxed.
7. Place your palms on your thighs or knees.
8. Distribute your weight evenly between both hips.
9. Pull your belly button in to engage your core.
10. Gently lengthen your spine on each inhale.
11. Inhale deeply through your nose and exhale through your mouth after three seconds. Repeat this process for the duration of the pose.
12. Stay in the pose for 60 seconds and repeat the pose changing the cross of your legs.

Modifications for Easy Pose (Sukhasana):

• Place some sort of padding under your hips or ankles if you experience any discomfort.
• If you have very tight hips, elevate yourself by sitting on a folded blanket or yoga bolster. Sit high enough so your hips are above your knees. This will also relieve the stress the pose puts on your back and knees.
• By elevating your hips, you make it easier to correctly align your spine.
• For more back support and to make sure you are sitting up straight with your spine correctly aligned you can place a yoga block between your shoulder’s blades and a wall. In this modification keep your core engaged and maintain the natural curve in your spine.
• If your knees are lifted and you feel pressure in your hips and knees you can support them with yoga blocks or folded blankets.

Variations of Easy Pose (Sukhasana):

• Easy Pose using a chair:

If your hips are extremely tight you can practice the pose while sitting on a suitable chair. Sit on the edge of the seat with your back straight. Keep one foot flat on the floor and place your opposite ankle on your knee. Hold here for 30 seconds and then repeat on the other side.

• Easy Pose with a forward fold:

While in Easy Pose gently fold forward for a hip opening stretch. Stay folded for 30 seconds, cross your legs to the other side and repeat.

• Easy Pose with arms overhead:

While in Easy Pose, interlace your fingers and extend your arms overhead stretching the sides of your body and lifting your spine.

• Easy Pose with your hands on blocks:

While in Easy Pose fold over your legs and stretch your arms fully forward placing them on yoga blocks. Keep your whole body relaxed, from your legs and hips to your head.

• Revolved Easy Pose:

Sit in Easy Pose. Twist to the right placing your left hand on your right knee. Place you right hand on the floor behind you. Twist as you exhale, lengthen your spine as you inhale. Repeat on the other side crossing your legs the opposite way.

Tips For Beginners Practicing Easy Pose (Sukhasana):

• Lift your chest to broaden your shoulders.
• Keep your pelvis neutral distributing your weight evenly between both sit bones.
• Let your legs cross naturally, there is no wrong way for them to cross in Easy Pose.
• Make sure to engage your abdominal muscles to protect your back.
• If you have issues with circulation in your legs, keep your feet further away from your pelvis and don’t stay in the pose for too long.

Common Beginner Mistakes for Easy Pose (Sukhasana):

• Don’t push your chin out forward. This will strain your neck and upper back.
• Make sure to change the cross of your legs and do the other side for the same amount of time.
• The head and neck should align with your spine. Keep your spine lengthened.

Benefits of Easy Pose (Sukhasana):

• Easy Pose stretches the knees, ankles and spine and hips.
• It also strengthens your back and core and improves your posture through better spinal alignment.
• You will experience better breathing if you practice the pose regularly
• It improves digestion
• Easy Pose calms your mind and relieves stress and anxiety through deep breathing and focusing during the pose
• Regular practicing Easy Pose can help lower or regulate blood pressure.
• It’s an excellent pose for practicing Pranayama.

Caution When Practicing Easy Pose (Sukhasana):

• Avoid the pose if you have a recent hip or knee injury.
• Never force the pose. Always work within your bodies range and limitations.
• If you suffer from sciatica, knee or hip pain try one of the modified versions of the pose.
• Make sure your core is fully engaged to relieve any pressure in your lower back.

Preparatory Poses:

•     Staff Pose (Dandasana)

•     Cat-Cow Pose (Marjaryasana-Bitilasana)

Counter Poses:

•     Child’s Pose (Balasana)

•     Corpse Pose Savasana)

Follow-up Poses:

•     Butterfly Pose (Badhakonasana)

•     Lotus Pose (Padmasana)