sukhasana

Sukhasana, commonly translated as Easy Pose, is a simple seated posture in Hatha and Vinyasa yoga. The name comes from Sanskrit sukha meaning ease or happiness and asana meaning posture. It is traditionally used as a starting point for meditation and breath-focused practices because it encourages an upright spine and a quiet mind.

Technique: Sit on the floor with legs crossed and the feet resting beneath the opposite knees. Allow the spine to lengthen, the shoulders to relax away from the ears, and the chin to be parallel to the floor. Rest the hands on the knees or in the lap. If the hips or knees feel tight, sit on a folded blanket, pillow, or yoga block to lift the pelvis and reduce strain. Avoid forcing the knees toward the floor; with practice the legs may settle naturally. For comfort, you can switch the cross of the legs after several breaths to balance the hips.

Variations and uses: While Sukhasana is primarily a meditative pose, it serves as a stable base for pranayama and longer meditation sessions. In some traditions practitioners place one hand in each knee with Jnana Mudra (tip of thumb and index finger touching) to promote receptivity, though this is optional. It is often used as a preparatory pose before more advanced seated asanas.

Benefits and cautions: Benefits may include improved posture, mental calm, reduced anxiety, and easier awareness of breathing. It places a modest stretch on the hips and knees and supports a relaxed but upright posture. It should be avoided or modified for people with knee, hip, or lower-back injuries; discontinue if numbness, pain, or tingling occurs. Consult a qualified instructor if uncertain about suitability.