Pose Type: Seated
Easy Pose may look easy, but for many people it simply isn’t. The Sukhasana pose shows us how accustomed we’ve become to sitting in chairs and sinking back into them. Our abdominal and back muscles become weak and we become prone to tight hips and lower-back pain. Approaching Easy Pose with proper support is essential for many who may need a little extra elevation to the pelvis with a folded blanket in order for the hips to open and release.
To achieve full length of the spine in Sukhasana, you must first master the balance at the core of the posture. Notice the position of your pelvis. Does it sink backward or tilt forward? Position the pelvis so that the sacrum moves in and the abdomen lifts up and inward. Once the steadiness of the pose is enabled, you can focus your attention on the upper body. Although this pose is called ‘easy’, it is intended to bring out the happy joy in the heart through real effort.
This pose is often practiced at the beginning or end of a yoga flow sequence and it is an excellent way to ground the body while tapping into the joyful expression waiting in the heart:
- Start from a seated position with the legs crossed.
- Arrange the padding under your sitz bones so that your hips come above the knees.
- Bring one heel toward the groin and the other may rest on your lap.
- Root the sitz bones down into the earth allowing your spine to rise out of the pelvic area.
- Position the shoulders over the hips and slide the shoulder blades down your back to open the chest.
- Place your hands on your lap or on your knees with the palms facing up in an open and receiving position. Prayer position is also fine.
- Keep the crown of the head rising toward the ceiling. Keep the back long and not rounded.
Releasing from the pose is done by allowing the back to round as the legs are uncrossed. If you sit in this position for a long time, remember to switch the legs.
Benefits of Easy Pose
The benefits of this pose include:
- Calms the mind and relieves stress
- Builds strength in the back muscles
- Opens the hips
Sukhasana looks simple but when practiced with clear intention is has the power to draw the yogi deep inside, leading them toward a meditative state and revealing the immense joy in the heart.