What You Should Know Before You Do The Asana
This asana must be performed on an empty stomach. You must have your meals at least four to six hours before you practice yoga. You must also make sure that your bowels are empty. Avoid practicing this pose if you have a knee injury. If your hips are very tight, it might be difficult to cross your legs. Never force the pose. Instead, practice a modified version until your flexibility increases.
How To Do The Sukhasana : Step-by-Step Instructions
- Sit erect, with your feet stretched out in front of you.
- Now cross your legs such that your knees are wide, shins are crossed, and each foot is placed under the knee. Your knees must be bent, and your legs should be tucked into your torso.
- Your feet must be relaxed, and the outer edges must rest on the floor while the inner edges must arch on your shins. When you look down on your legs, you must see a triangle formed by your shins that are crossed and both your thighs.
- Ensure a comfortable space between your pelvis and feet. Your pelvis must be in a neutral position.
- Now that your feet are in their place, you can place your palms stacked up in your lap. Or you can also lay them on your knees palms up or palms down.
- Elongate your tailbone, and firm up your shoulders. But make sure your lower back is not arched such that it pokes the lower ribs forward.
- In yoga, they say that if you can sit in a pose for two hours and thirty-two minutes, you have mastered it. You can sit in this pose as long as you are comfortable.
- Just make sure that you alternate the crossing of the legs. You can keep your right leg over your left on even days, and the left over the right on odd days.
Keep the following information in mind when practicing this pose:
- Keep your pelvis in a neutral position, balancing equally on both sit bones. To find neutral position, gently rock forward and back, and shift your hips side-to-side once you are in the pose. Once you are neutral, your pubic bone and tail bone should both be the same distance from the floor and both sit bones should have an even distribution of weight.
- Be sure to change the cross of your legs, not favoring one side or the other. Hold the pose for the same length of time on each side.
- Let your legs cross naturally — there is no real “right” or “wrong” way for them to cross. In this regard, Sukhasana is slightly different from other seated cross-legged positions, such as Perfect Pose (Siddhasana) or Lotus Pose (Padmasana), which require a more precise foot placement. As long as there is a comfortable gap between your feet and pelvis and the pose feels “easy,” it is Easy Pose.
Sit with your back to a wall, slightly closer than the length of a yoga block, and wedge the ends of the block between the wall and your lower shoulder blades.
Modifications & Variations
Keep in mind the meaning of the name as you practice: Easy Pose. Since it’s so important to be comfortable in this position, make whatever modifications you need to feel steady, safe, and supported in the pose. Here are a few suggestions:
- Experiment with various heights of support to find the one that is most appropriate for you.
- For those with extremely tight hips, practice the pose seated in a chair. Leaving one foot flat on the floor, cross the opposite ankle over the knee of the grounded foot. Hold the pose for up to one minute, then repeat on the opposite side.
- For more back support, sit with your back against a wall. Another variation is to place a yoga block between the wall and your shoulder blades.
- If you are practicing a mudra as part of your meditation, you can bring your hands into the correct position instead of resting them on your thighs.
Benefits of Sukhasana
- It stretches and Lengthening your spine.
- Broadens your collarbones and chest.
- It calms your mind.
- Enhance your condition of peacefulness and serenity.
- Kick out anxiety, stress and mental tiredness.
- It helps in improving body posture.
- It opens your hips.
- It helps in reducing fatigue.
- It strengths your back.
- It stretches your ankles and knees.
- It gives gentle massage to your knees, calf muscles and your thighs also.
Sukhasana is a simple and basic pose to come into at any time. Whenever you need to find peace, simply bring yourself to the ground and sit quietly. As you slow your breath, your mind will begin to calm down. Regularly integrate Easy Pose into your practice and into your daily life — you may notice serenity and ease flowing through all areas of your life!