Flow Study: Easy Pose
Easy pose, or sukhasana, is also sometimes called “pleasant pose.” (In elementary school classrooms, you might hear it called “criss-cross applesauce!”) It is a traditional meditative sitting posture.
While the phrase “easy pose” indicates a posture that’s relaxing and simple to get in and out of, sukhasana isn’t “easy” for everyone. Sitting cross-legged can be uncomfortable for people who experience tightness in their hips; in this case, elevating the hips with a block, bolster, or pillow may be helpful or necessary.
Also, as a meditative posture, sukhasana is a wonderful way to begin and end your physical asana practice, as it can help to “bridge your thinking mind to your feeling body” (in the words of Leah Cullis, author of Power Yoga).
Easy pose encourages a health posture as it strengthens and tones the muscles around the spine.
How to Do Sukhasana:
Sit on the floor or your mat. If it doesn’t feel comfortable to sit directly on the floor, elevate the hips by sitting on a block, blanket, or bolster.
Cross your shins in front of you and position each foot beneath the opposite knee.
Press down through your seat (your “sit bones”) and notice how the action of pressing down through the seat lengthens your spine.
Hands can rest palm down or palm up on the knees or thighs. Or, you can take a mudra (hand position) like anjali mudra (prayer hands) or jnana mudra (index finger and thumb touch).
Sukhasana Pose Tips
Here are some things to consider when practicing sukhasana pose:
Use a block, bolster, pillow, or blanket beneath the hips if you experience discomfort in the hips.
If you experience discomfort in the back, try sitting with your back against a wall. In Power Yoga, Leah Cullis suggests sliding a block between your shoulder blades and the wall to provide additional support.
Journal Prompts for Practicing Sukhasana:
How do I experience stillness? What thoughts or sensations come up when I try to sit still?
What particular thoughts, worries, or habits prevent me from settling into stillness?
How can I cultivate more stillness and calm in my day-to-day life?
