SeatedBeginner
Relaxed Seated Pose
Sukhasana
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About This Pose
Relaxed Seated Pose (Sukhasana) is a simple cross-legged posture that forms the foundation for meditation and breathwork practices. This accessible pose promotes natural spinal alignment while grounding the body and calming the mind. The relaxed nature of the pose allows practitioners to focus on breath awareness without physical strain. Regular practice improves hip flexibility, strengthens postural muscles, and cultivates inner stillness.
Step-by-Step Instructions
- 1
Sit on floor or cushion for elevation
- 2
Cross legs comfortably at the shins
- 3
Rest each foot beneath opposite knee
- 4
Place hands on knees or in lap
- 5
Lengthen spine from base to crown
- 6
Relax shoulders and soften face
Alignment Cues
- Allow spine to round
- Release muscular holding
- Rest hands comfortably
- Let breath be effortless
Benefits
- Creates stable meditation foundation
- Promotes natural spinal alignment
- Calms mind and nervous system
- Improves hip flexibility gradually
- Strengthens postural muscles
- Cultivates inner stillness
Modifications
- Sit on block
Variations
- Easy seated pose
Cautions & Contraindications
Cautions
- Avoid slouching
- Support hips if needed
Avoid this pose if you have:
- Hip discomfort
- Knee pain
Quick Facts
Primary Focus
full bodySecondary Focus
spinebreath
Suggested Hold
30 seconds
Tags
seatedrestorativegrounding
Equipment
yoga mat
