Easy Pose Overview
Although it’s called “The Yoga Easy Pose”, Sukhasana’s simplicity can be deceptive. For many Westerners, the pose isn’t easy at all! We’re used to sitting in chairs, and we may not have the flexibility required to sit comfortably on the floor.
Also known as Sukhasana (soo-KAHS-uh-nuh) this is the basic seated posture in Yoga. To breakdown the meaning of the work Sukhasana, let’s look at the two parts: “Sukha” and “Asana”. Sukha is the term for comfortable, resting, or easy and can be loosely translated to mean “good” also. The word “asana” is simply pose. Hence, Easy. Pose.
With that in mind, it’s important to approach Sukhasana with mindfulness to avoid pain and discomfort. There’s actually a lot going on in this seemingly basic cross-legged position.
Getting Started
For many of us, the last time we sat cross-legged was in infant school! So instead of rushing into the pose, let’s take it slowly. Sit on the floor with both legs stretched out in front of you, then gently grasp one of your ankles – either one will do, but for the purposes of this guide we’ll use the right leg. Use your hands to bring your right foot in so that it rests on the floor, with the sole against the left inner thigh.
At this stage, many people will instinctively rest the top of their right foot on the ground. Instead, see if you can rest on the outer edge of your foot.
Adding the Left Leg
Now it’s time to bring in your left leg. Grasp your ankle as before and pull your leg in. It will rest on top of the right foot, with your left foot tucking underneath the right lower leg. Again, try to rest on the outer edge of your left foot.
What If My Knees Won’t Come Down?
If you aren’t used to sitting cross-legged, you may find that your hips are very tight and so your knees are sticking up in the air! This is common, so don’t beat yourself up for struggling with the pose. It’s fine just to leave your knees where they are, maintaining the pose as best you can.
However, you may find that if you take a deep breath, you can lower your knees a little on the exhale. Keep doing this and you might be surprised how much progress you make – but don’t worry if it doesn’t work for you.
If at any point you feel any sharp pain then gently come out of the pose and try again another day. With regular practice, your knees will eventually start to come down. Since the tightness is actually in your hips, you may find that doing other hip-opening yoga poses – such as One-Legged Pigeon or Cobbler’s Pose – will also help.
Maintaining a Good Posture
Many people find it hard to keep the spine straight in Sukhasana, leading to a rounding forward of the shoulders. The head should be held directly above the torso – you may need to tuck in your chin a bit to avoid having a curve in the back of the neck. Remember that the neck is a part of the spine! Don’t sit up so straight that it feels rigid or uncomfortable – the pose should feel natural and not forced.
If you find that you can’t sit up straight, sit on the edge of a book or yoga block to raise your hips above your knees. This should allow you to maintain a good posture. If you are looking for even more information on maintaining posture and form during Easy Pose, be sure to head over to Yoga Journal for even more information.
What Do I Do With My Hands?
Once you’re seated comfortably, try taking a mudra. A mudra is just a gesture you make with your hands, traditionally thought to influence your energy. Placing your palms face down on your knees can help you feel grounded, while placing them face up creates a feeling of openness.
Other options include touching your index fingers to your thumbs, bringing the palms to the heart in a prayer position, or resting one hand face up on top of the other in your lap. The latter is often used when meditating.
Yoga Easy Pose Conclusion
Sukhasana is an excellent starting point for many other poses, such as side body stretches and twists. It’s also ideal as a meditation pose. Becoming comfortable in this posture opens up so many possibilities, so take the time to learn it. Trust us, your mind and body will thank you!
