How to Do Sukhasana or the Easy Pose and its Benefits
Understanding the Sukhasana or the Easy Pose!
Sukhasana is one of the meditative Yoga Poses. But as the name suggests, Sukhasana or The Easy Pose is not very easy to hold for longer period of time. Since time immemorial people have been sitting on the ground in cross legged positions. But the modern lifestyle has made us very lazy where in we keep sitting on the chairs and we do not have the habit of sitting on the ground with the legs folded in any of the asanas.
To become active and efficient in this modern time, we must learn to do and hold asanas like Sukhasana or The Easy Pose.
The name Sukhasana is derived from Sanskrit like other Yogasanas where "Sukha" means "Happiness" or "Easy" or "Joy" and "Asana" means "Pose" or "Posture."
In the final pose, the body feels comfortable and relaxed and hence the name "The Easy Pose." Sukhasana or The Easy Pose can be done by people of all age groups. It is a trend to sit in The Easy Pose on the ground while eating in many countries like ours.
Sukhasana or The Easy Pose is the simplest of the sitting postures in yoga. It is easy to perform and can be done even by elderly people. But, people with serious knee or hip injuries should avoid practicing it.
Sukhasana or The Easy Pose should be integrated in daily yoga practice.
How to Do Sukhasana or the Easy Pose?
- To practice Sukhasana or The Easy Pose, sit erect, with your feet stretched out in front of you on the floor or on the yoga mat.
- Now cross your legs in such a way that your knees are wide, and each foot is placed under the knee to get into Sukhasana or The Easy Pose.
- In this position your shins must be crossed.
- To practice Sukhasana or The Easy Pose, you must bend your knees, and your legs should be tucked into your torso.
- You must not put strain on your feet in this pose and they must be relaxed.
- The outer edges of your feet must rest on the floor while the inner edges must arch on your shins.
- While in Sukhasana, you must see a triangle formed by your shins both your thighs.
- Ensure a comfortable space between your pelvis and feet. Your pelvis must be in a neutral position while practicing The Easy Pose.
- Your back must be balanced and spine must be straight while in Sukhasana or The Easy Pose.
- Now that your feet are in their place, you can place your palms stacked up in your lap. Or you can also lay them on your knees palms up or palms down.
- While practicing Sukhasana or The Easy Pose, elongate your tailbone, and firm up your shoulders.
- Make sure that your arms remain relaxed while practicing Sukhasana or The Easy Pose. Do not strain them by trying to straighten them.
- Your hands should be placed on the knees in chin or jnana mudra.
- Keep the head, neck and back upright and straight, but without strain while you are in Sukhasana or The Easy Pose.
- Close the eyes and focus on the eye center while being in Sukhasana.
- This is the final Sukhasana or The Easy Pose. You can sit in this pose as long as you are comfortable.
- To release the pose, straighten your legs to make them lie straight on the floor.
- Make sure that you alternate the crossing of the legs while practicing Sukhasana or The Easy Pose to avoid discomfort.
Breathing Pattern to Be Followed While Practicing Sukhasana or the Easy Pose
- Inhale deeply while crossing your legs with each other while getting in Sukhasana or The Easy Pose.
- Maintain a constant breath while you are in The Easy Pose. Keep inhaling and exhaling deeply while being in it.
- Exhale deeply once or twice after releasing the pose.
Preparatory and Follow Up Poses to Be Practiced With Sukhasana or the Easy Pose
- Preparatory Poses: The various preparatory poses to be practiced before Sukhasana or The Easy Pose are Dandasana or The Staff Pose.
- Follow Up Poses: The various follow up poses or Pranayamas to be practiced after Sukhasana or The Easy Pose are Anulom Vilom or The Alternate Nostril Breathing, Kapalbhati Pranayama, Vajrasana or The Diamond pose, Uttanasana or The Standing Forward Bend Pose, Balasana or The Child Pose and Dhanurasana or The Bow Pose.
Benefits of Practicing Sukhasana or the Easy Pose
- Sukhasana or The Easy Pose is the easiest and most comfortable of the meditation postures. It can be utilized without ill effect by persons who are unable to sit in the more difficult meditation postures.
- It facilitates mental and physical balance without causing strain or pain.
- Sukhasana is good for practice of meditation and pranayama.
- The Easy Pose is the easiest alternative for those who have tight hips and cannot sit in advanced postures like Padmasana.
- Sukhasana or The Easy Pose brings a sense of calm and peace through your mind and body.
- It helps in relaxing your brain.
- Your back becomes stronger and steadier with regular practice of Sukhasana or The Easy Pose.
- It gives your knees and ankles a good stretch.
- Sukhasana or The Easy Pose helps in broadening of chest and collar bones
- Your body alignment is improved with regular practice of Sukhasana.
- Practicing The Easy Pose helps elongate your spine.
- While practicing this pose, you will feel the stress, tension and anxiety melting from your body.
- Sukhasana or The Easy Pose helps in balancing the mind, increases the power of concentration, and induces physical and mental relaxation quickly. The thinking process becomes very clear and precise with regular practice of Matsya kridasana or The Flapping Fish Pose.
- It refreshes and rejuvenates you and also relieves you of stress and mild depression.
- Sukhasana or The Easy Pose helps in increasing flexibility during difficult situations.
Precautions and Contraindications While Practicing Sukhasana or the Easy Pose
- Avoid practicing Sukhasana or The Easy Pose if you have hip and knee injuries, or if they are both inflamed.
- People with slipped disc problem should practice Sukhasana very carefully.
- You can use cushioning to make yourself comfortable while practicing The Easy Pose.
- Do not practice this pose if you do not feel comfortable during the practice.
- Do not over do The Easy Pose if you feel pain in your body.
- Start the practice mildly and then increase the repetitions as per your capacity.
- If you have any doubts about your condition, consult a physician before practicing Sukhasana or The Easy Pose and always practice asana under the supervision of a trained yoga expert.
- Do not over exert yourself while practicing The Easy Pose. Do not push yourself beyond the limits. Go only as far as your body allows.
- It is most beneficial when you stay aware of the stretches while practicing Sukhasana or The Easy Pose.
Tips While Practicing Sukhasana or the Easy Pose
- Sukhasana or The Easy Pose is a relaxing posture which may be practiced after extended periods of sitting in it.
- Although Sukhasana is said to be the simplest meditation posture, it is difficult to hold it for long periods of time unless the knees are close to the ground or on the ground. If your knees do not touch the ground, most of the body weight is supported by the buttocks and backache develops. So, you must try to touch your knees on the ground while practicing Sukhasana or The Easy Pose.
- Beginners can are not able to perform Sukhasana or The Easy pose can practice the same by sitting cross legged with a belt or cloth tied around the knees and lower back.
- Make sure that you hold the spine upright while practicing The Easy pose.
- Concentrate on the eye center and try to equalize the weight on the right and left side of the body while practicing Sukhasana.
- While holding The Easy pose, place the hands on the knees in Chin or Jnana mudra to derive maximum benefits from the asana.
- You can experiment with various heights of support to find the most appropriate position for you to hold Sukhasana or The Easy pose for a longer duration.
- Beginners or aged people or people with very tight hips can practice the pose seated in a chair. Leaving one foot flat on the floor, cross the opposite ankle over the knee of the grounded foot. Hold the pose for up to one minute and then repeat on the opposite side.
- You can also sit with your back against a wall for the back support initially while practicing Sukhasana or The Easy pose.
- You can also place a yoga block between the wall and your shoulder blades to support you back and to hold the pose in the right posture while practicing The Easy pose.
- Whenever you feel tense and frustrated, just get into Sukhasana or The Easy pose to find peace. Get on to the ground and sit quietly. As you slow and deepen your breath, you will feel the frustration leaving your body slowly.