Yoga · Beginner
Easy pose
Sukhasana
Also called Cross legged pose, Easy seat
Easy pose is a simple cross legged seat used for breathing practice, meditation, and the start or end of many yoga classes. The shape looks simple, but sitting tall for more than a minute or two can be hard on tight hips and a tired back. A little height under your hips usually makes the biggest difference.
How to do Easy pose
- 1Sit on the front edge of a folded blanket or cushion so your hips are higher than your knees.
- 2Cross your shins and slide each foot under the opposite knee.
- 3Let your knees relax toward the floor, and rest your hands on your thighs or knees.
- 4Rock gently from side to side and settle your weight evenly onto both sit bones.
- 5Stack your ribs over your pelvis and lengthen up through the crown of your head.
- 6Relax your shoulders down and soften your jaw and face.
- 7Breathe slowly for one to five minutes, and switch the cross of your legs halfway through.
Common mistakes and how to fix them
The lower back slumps and rounds.
Raise your seat with a folded blanket or cushion until your pelvis can tip forward a little and your spine lifts on its own.
The knees float high above the hips.
Sit higher and place a block or cushion under each knee so your legs can relax.
The body leans to one side.
Rock gently from side to side, then settle where your weight feels even on both sit bones.
The chest lifts by arching the lower back.
Soften your front ribs down and let the length come from the crown of your head instead.
Modifications
- Sit with your back against a wall for support.
- Place blocks or cushions under your knees.
- Sit on a chair with your feet flat on the floor if sitting on the mat is uncomfortable.
- Cross your legs more loosely, with your feet farther forward, if your knees feel strained.
Benefits
- Gives you a steady seat for breathing and meditation.
- Gently opens the hips and outer thighs.
- Builds awareness of an upright, relaxed posture.
- Offers a calm place to start or end a practice.
Breath
Breathe slowly through the nose and let your belly soften as you inhale. Try letting each exhale run a little longer than the inhale.
Take care
Take care with knee or hip injuries, and sit higher or use a chair if crossing your legs strains your knees. Shift position if your legs start to tingle, and stop if you feel sharp pain.
Easy pose questions
Why is easy pose so hard for me?
Easy pose can feel hard when tight hips pull the knees up and the lower back rounds. Sitting on a folded blanket or cushion lifts your hips and usually makes the seat feel much easier.
How long should I sit in Sukhasana?
Start with one to three minutes and build up as it feels comfortable. Switch the cross of your legs so both sides get equal time.
Is easy pose good for meditation?
Easy pose is one of the most common seats for meditation and breathing practice. Use whatever props let you sit tall without strain, or sit on a chair instead.
