Easy Pose (Sukhasana)

Step-by-Step Instructions

1. Sit on the floor. For those with tight hips, sit on top of a block, bolster, or folded towel.
2. Cross one shin in front of the other, bringing each foot underneath the opposite knee.
3. Relax your feet with the pinky toe edge resting on the floor.
4. Sit with your pelvis in a neutral position
5. On an inhale, roll your shoulders up to your ears and on an exhale, roll your shoulders down your back. This straightens your spine and improves posture.
6. Bring your head over your pelvis, creating one long line of energy up and down your body. Imagine that a string is pulling the crown of your head towards the ceiling.
7. Elongate your neck. Bring your chin parallel to the floor and gaze gently in front of you.
8. Release every muscle in your face, including your forehead, scalp, and tongue. Fully relax your face while keeping the rest of your body active.
9. Place your hands on top of your knees. Palms can be facing the down or facing the sky with the option of taking a mudra position.

Benefits

• Improves posture
• Strengthens the back
• Improves concentration and focus
• Promotes relaxation

Precautions

• Knee and hip injury

Modifications and Variations

• To modify: If you have issues with your knees, sit on top of a block or bolster. If you are a beginner and meditating for longer periods, sit with your back against a wall for support. If standing is not possible, meditate while seated in a chair.

Preparatory Poses and Follow up Poses

• Child’s Pose | Balasana (Preparatory)
• Sun Salutation | Surya Namaskar (Preparatory)
• Butterfly Pose | Badhakonasana (Follow-Up)
• Lotus Pose | Padmasana  (Follow-up)
• Seated Meditation (Follow-up)

Browse our entire yoga poses library and learn more about each yoga pose in detail.

While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at programs@us.artofliving.org to find a Sri Sri Yoga course at an Art of Living Center near you.

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