SUKHASANA

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SUKHASANA (EASY POSE):-

SUKHASANA is a very simple sitting pose. This is best pose for meditation and can be performed by any age groups. It came from Sanskrit word sukh means esay, happy, etc, and asana means pose.

Sukhasana Steps:



  1. Sit on the ground or the mat with legs stretched out in front of you and keep the spine straight. Place the hands on the thighs with elbows bent. Take a few breaths here and connect the breath with the body.
  2. Inhale and fold the legs. Fold the right foot under the left thigh. And fold the left foot under the right thigh.
  3. Cross the legs at the mid shins, and not at your ankles. Your pubic bone and the cross of your shins should be in one line.
  4. Keep your ankles flexed a little so that your feet are on their outside edges, perpendicular to the floor.
  5. The soles of your feet face to the sides and your toes should face forward.
  6. Keep the head, neck and back straight. Draw your abdomen softly inward and upward.
  7. Place the hands on the knees in any mudra depending on the pranayama at practice, or if this posture is only to relax then one could place the palms one over the other close to the navel.
  8. Stay here focusing from the center of the body, which is the navel and raising the back and the spine upwards and belly inwards and upwards. Remain for as long as the pranayama practice demands or as per the comfort of the body.
  9. Slowly relax the back and bring the legs stretched out in front of you and come in Dandasana and relax for a few breaths if required
Sukhasana Benefits:


  • Meditation: Sukhasana yoga posture facilitates meditation and pranayama.
  • Awareness of Spine: Sukhasana (Easy Pose) improves awareness regarding the body’s posture and keeps the spine in an ideal position.
  • Calms Mind and Body: If you are mentally stressed or had a tiring day, this posture will offer peace and mental calm.
  • Enhances Flow of Prana: This pose is the standard meditative pose and is important to line up the energetic channels within the body to help the flow of prana.
  • Improves Flexibility: This posture gives room for improving the flexibility of the waist and the lower region of the body.
Sukhasana Contraindications:
  • Backache: Individuals who are experiencing backache shouldn’t stay in this position for more than 5 mins.
  • Arthritis in Knees: Someone with severe arthritis would find it difficult to sit on the floor as there would be too much pressure at the knees. In such cases, this pose can be avoided or try modifications.
  • Knee Surgery: Sukhasana should be avoided by individuals who have undergone knee replacement surgery. They should take the advice of their doctors before doing so with this practice.
  • Spine Issues: Any issues related to the spine or spinal disc problems.
  • Sciatica: Someone who suffers from sciatica related to the sciatic nerves should avoid Easy Pose (Sukhasana) as the sciatica nerve can get pinched.
  • Migraine / Anxiety: This pose is practiced with the eyes closed and for longer periods, hence those suffering from severe migraine or have anxiety issues may find it difficult to remain in this pose with eyes closed. It is best to master other simpler yoga poses for relieving migraine and anxiety related health issues before attempting to practice Sukhasana.
  • Weak Digestion: Someone suffering from a weak digestive system may also find it challenging to close eyes in Easy Pose. It is advisable to practice other yoga poses to relieve weak digestion before attempting Easy Pose with eyes closed.

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