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Easy pose (Sukhasana) steps, benefits and precautions

The Easy pose, also referred to as Sukhasana, is a seating asana where the practitioner sits in a cross-legged position. It is one of the most basic poses of modern yoga that is practiced regularly during meditation sessions as well. 

Easy pose steps, benefits and precautions

Sukhasana meaning

The name ‘Sukhasana’ is derived from two Sanskrit words.

  • ‘Sukha’ meaning happiness
  • ‘Asana’ meaning pose

That is why the Sanskrit name of this asana does not translate directly to the English name.

Easy pose (Sukhasana) steps, benefits and precautions

The name does not mean an asana which can be done without any discomfort or difficulty. It means a pose where the practitioner is ‘At ease’. For people who are not comfortable sitting in a cross-legged position, use of yoga accessories like yoga blocks, yoga bolsters or yoga blankets can be done for support.

How to do the easy pose?

Here is a step by step guide on how to do Sukhasana.

Step one

Sit on the floor or a yoga mat. If you are someone who feels discomfort if you have to sit on the ground for a longer period of time, it is advisable to use yoga props like blankets or yoga bolsters.

In this step, cross your legs and bring your right knee under your left foot and vice versa.

Step two

Relax your feet and sit with your torso in a neutral position. Ensure that your shoulders are aligned in line with your hips.

Rest both your hands either on your laps or on your thighs. You can keep your palms in either upward or downward direction depending on how you feel comfortable. 

Step three

Take a deep breath, sit straight and expand your shoulders. Keep your neck straight with your chin parallel to the ground and look in the forward direction.

Step four

Hold the pose from half a minute to a minute and keep breath normally. After this switch your legs and hold the pose again for the same duration of time.

Benefits of Sukhasana

  1. Sukhasana strengthens your back muscles and helps in improving your overall posture.
  2. It helps in improving your ability to concentrate.
  3. The pose helps to open up your chest and opens up your hips as well.
  4. Sukhasana improves the flexibility of your knees & ankles and strengthens it as well.
  5. This pose is a calming pose that allows you to practice meditation and improves relaxation.

Precautions and contraindications

  1. People who are suffering from a hip or knee injury should avoid practicing this asana as it will put additional pressure on your legs.
  2. For people who have recently suffered from a back injury or neck injury in recently, it’s advisable to avoid this yoga pose to avoid any aggravation.
  3. Individuals who suffer from blood pressure issues like high/low blood pressure should practice this asana under the guidance of an experienced practitioner.
  4. People suffering from sleep problems like insomnia should not practice Sukhasana.
  5. If you are someone who has non-flexible hips or thighs, you might need to take help of yoga props and accessories to practice this asana without discomfort or injury.

Related yoga poses to sukhasana

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