Easy Pose - Sukhasana
Yoga is not just another form of exercise or physical therapy; it is a science that people have been practicing for centuries now, in order to improve their overall health and wellbeing.
There are numerous yoga asanas (poses), exercises and techniques in the various disciplines of yoga that can have a positive impact on your physical, mental and emotional health in several different ways.
You can also seek relief from various aches, pains and other ailments by practicing yoga regularly.
If you are new to the practice of yoga, starting with the Sukhasana or The Easy Yoga Pose may be a good idea. In fact, as a child you may have naturally sat in the Sukhasana when you were happy, relaxed or playing. However, as you get more used to sitting on chairs or sofas than on the floor, the Sukhasana may not feel as easy as before. The good news is that you can get your body used to this easy yoga pose once again, with regular practice.
Even if you are not planning to start a meditation or yoga routine, just sitting quietly in the Sukhasana can soothe your mind to a great extent.
Steps:
Sukhasana is like a relaxation pose that is mainly intended for meditative purposes. Like the name suggests, this pose is fairly easy to practice as also to master. To perform this pose, you need to –
- Take one or two thick blankets and fold them so that they form a firm, flat base that you can sit on
- Sit close to one edge of the support you formed, with your legs stretched out ahead, in front of you.
- Cross your shins and widen your knees, so that you can slip each foot, beneath the opposite knee.
- Bend your knees and fold your legs towards your torso
- Keep your feet relaxed, so that the outer edges rest on the floor and the inner arches are settled below the opposite shin. Your thighs and crossed shins should form a small triangle. There should be a gap between your pelvis and feet.
- Sit with your pelvis in a neutral position. To do this, press your hands against the floor and lift your sitting bones a bit. Try to hang in there for a breath or two and then slowly lower yourself back on to the floor.
- Balance your tail bone and pubic bone in such a way that they are equidistant from the ground.
- Place your hands on your knees, palm down and lengthen your tailbone towards the floor.
You may want to rotate the cross of your legs, especially if you practice this pose regularly. You should hold this pose for as long as you are comfortable.
Precautions:
The Sukhasana pose is quite easy to perform for most people of all ages and levels of physical fitness.
However, it is important that you avoid this pose, in case of –
- Recent or chronic knee injuries
- Hip injuries
- Inflammation in the knee or hip
- Spinal disc problems
It is also important that you practice this pose under the guidance and supervision of a certified yoga guru, at least until you master it. In case you experience any pain or discomfort while performing the Sukhasana, you should discontinue practicing the pose until you consult a doctor.
Beginner’s Tip:
You may need a little help for the first few times you try the Sukhasana, especially if you are new to the practice of yoga. Given below are a few tips that could make this pose easier for beginners –
- Use a thick cushion or a yoga block for added comfort
- Sit with your back close to a wall; make sure that the wall is a bit closer than the length of a yoga block, so that you can wedge the ends of a yoga block between your shoulder blades and the wall.
- Place a folded blanket under your hip bones or your knees
All beginners should learn the Sukhasana from a certified yoga guru. It is best to check with your yoga instructor before using any of these tips.
Benefits To Body Part:
The Sukhasana is a comfortable, sitting yoga pose that is ideal for meditation. In Sanskrit, Sukh means ease, happiness, peace or relaxation and this pose is aimed at providing all of it. There are many physical, emotional and mental benefits associated with this pose, some of which include –
- Amplifying your state of serenity and tranquility
- Broadens your collarbones and chest
- Calming your brain
- Eliminating stress, anxiety and mental exhaustion
- Improving alignment
- Lengthening your spine
- Opening your hips
- Promoting inner calm
- Reducing fatigue
- Strengthening your back
- Stretching your ankles and knees
Though there are many health benefits associated with the Sukhasana, it is advisable for you to check with a doctor before practicing it.
Therapeutic Applications:
The Sukhasana is generally recommended for those who are suffering from excessive stress. This pose soothes and relaxes your mind, thereby alleviating high levels of stress and anxiety. The Easy Pose is also good for relieving hip tension.
Variations:
The Sukhasana can be quite a challenging pose for those who are not used to sitting on the floor. However, you could make a few modifications to make this pose a bit easier. Some of the variations for The Easy Pose are –
- Sitting on a thick cushion to increase comfort, especially for your lower back and hips
- In case of knee discomfort, keeping the affected leg straight
- Placing palms down on your knees with the index finger and thumb together in the Dyana Mudra for increasing calmness
- Leaning forward, till you can feel a comfortable stretch
Preparatory Poses:
Sukhasana is a preparatory pose for many yoga poses, including the Pranayama (The Yogic Breathing Technique) and the Manibandha Naman (Wrist Bending Exercise).
Many people are advised to begin the Sukhasana, by being seated in the Staff Pose (Dandasana). Dandasana makes it easier for you to sit in the Sukhasana.
Follow Up Poses:
There is no specific pose that you need to practice after the Sukhasana. However, for best results, follow The Easy Pose up with a session of conscious breathing, such as the Anulom-Vilom (Alternate Breathing Technique) or Kapalbhati (Breath of Fire).
Some complementary Sukhasana yoga poses include –
- Cat Stretch Pose (Vajrasana)
- Standing Forward Bending (Uttanasana)
- Child Pose (Balasana)
- Bow Pose (Dhanurasana)
It is important that you consult a doctor, before practicing the Sukhasana or any other yoga pose.
