Sukhasana (Easy Pose)
Sukhasana
About This Pose
Sukhasana, or Easy Pose, is the quintessential seated meditation posture that creates a stable foundation for breathwork, meditation, and inner reflection. This cross-legged position promotes natural spinal alignment while grounding the body through the sitting bones. The simplicity of the pose allows practitioners to focus inward without physical distraction. Regular practice improves hip flexibility and strengthens the back muscles needed to maintain an upright posture. Sukhasana is accessible to most practitioners and can be modified with props for comfort.
Step-by-Step Instructions
- 1
Sit on the floor or a cushion
- 2
Cross legs comfortably at the shins
- 3
Place each foot beneath the opposite knee
- 4
Rest hands on knees or in lap
- 5
Lengthen spine from tailbone to crown
- 6
Relax shoulders and soften face
Alignment Cues
- Spine upright
- Shoulders relaxed
- Chin neutral
Benefits
- Creates stable meditation foundation
- Improves hip flexibility gradually
- Strengthens back muscles
- Promotes natural spinal alignment
- Calms mind and nervous system
- Accessible for most practitioners
Modifications
- Sit on a block
- Support knees
Variations
- Easy seated variation
Cautions & Contraindications
Cautions
- Sit on support if hips are tight
- Avoid slouching
Avoid this pose if you have:
- Hip injury
- Knee injury
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
120 seconds
Tags
Equipment
