Easy Pose or Sukhasana: Know benefits of the meditative yoga pose and how to do it

If you do yoga, you must have come across sukhasana. It is called the easy pose, but people tend to make mistakes. We tell you how to do sukhasana.
View All Images Woman doing sukhasana
Know how to do sukhasana. Image courtesy: Freepik
Natalia Ningthoujam Published: 2 Feb 2024, 06:15 pm IST
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If you decide to take up a yoga class, you are likely to be asked to begin with Easy Pose or Sukhasana. There are many heallth benefits of Sukhasana, but as its name suggests, it primarily promotes relaxation and inner peace. It is a meditative pose, which looks easy but needs effort to get it right. Some people don’t sit up straight or don’t keep their legs properly. Read on to know how to do sukhasana. To make it more fun, you can try some of the variations of the easy pose as well.

What is sukhasana?

Sukhasana, often referred to as the easy pose, is a foundational asana in the practice of yoga. Its name is derived from the Sanskrit words “Sukham” meaning happiness or delight, and “asana,” meaning posture, explains yoga and wellness coach Shivani Bajwa.

Woman doing sukhasana
Sukhasana is a foundational asana in yoga. Image courtesy: Shutterstock

How to do sukhasana?

This meditative pose is characterised by a seated posture with crossed legs. Here’s how to perform it:

1. Prepare your space

Find a quiet and comfortable space to practice sukhasana. Sit on a yoga mat or a cushion to provide support and cushioning for your seat.

2. Begin in Dandasana

Start by sitting with your legs extended straight out in front of you in Dandasana (staff pose). Ground your sitting bones into the mat and lengthen your spine.

3. Cross your legs

Bend your left leg and bring your left foot under your right thigh. Then, bend your right leg and bring your right foot under your left thigh. Let your knees gently lower towards the ground.

4. Adjust your position

Find a comfortable position for your legs and pelvis. You may need to adjust the distance between your feet and your body to find the right balance.

5. Lengthen your spine

Keeping your spine straight and shoulders relaxed, sit up tall. Engage your core muscles to support your posture.

6. Relax your arms

Place your hands on your knees or thighs with palms facing down or up. Allow your elbows to soften and your shoulders to release tension.

7. Close your eyes

Close your eyes gently and bring your attention inward. Take slow, deep breaths, focusing on the sensation of the breath moving in and out of your body.


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8. Maintain the pose

Hold the easy pose for a few minutes, allowing yourself to relax and find stillness in both body and mind.

9. Release the pose

To release the pose, gently uncross your legs and return to a comfortable seated position.

What are the benefits of Sukhasana?

If you do the easy pose properly, you can enjoy the following health benefits:

1. Improved concentration

Sukhasana has a calming effect on the mind, allowing you to focus and concentrate more effectively. This can help reduce stress and anxiety levels, promoting mental clarity and emotional well-being, the expert tells Health Shots.

2. Enhanced posture

By sitting with a straight spine in Sukhasana, you improve your posture and alignment. This helps strengthen the muscles of the back and shoulders, reducing the risk of pain and injury.

3. Spinal health

Sukhasana lengthens the spine and stretches the back muscles, promoting spinal health and flexibility. Regular practice of this pose can alleviate tension and stiffness in the spine, improving overall mobility and range of motion.

Woman having spine pain
Sukhasana is good for spinal health. Image courtesy: Adobe Stock

4. Digestive support

The seated position of sukhasana allows for improved blood flow to the abdominal organs, aiding digestion and alleviating digestive discomfort. This can help reduce bloating, gas, and indigestion, says Bajwa.

5. Ankle and knee flexibility

Sitting cross-legged in sukhasana stretches the ankles and knees, increasing flexibility and reducing the risk of injury. This is especially beneficial for people who spend long periods sitting or standing throughout the day.

6. Improved blood circulation

The seated position of sukhasana promotes healthy blood circulation throughout the body, particularly in the lower extremities. This increased circulation delivers oxygen and nutrients to the cells, revitalising the body and promoting overall vitality, says the expert.

What are the variations of sukhasana?

You can also try these variations of sukhasana:

1. Extended legs

Sit on two folded blankets with your legs extended in front of you for added support and comfort.

2. Crossed thighs

Cross your right thigh in front of your left thigh and interlock your fingers, stretching your arms overhead to deepen the stretch and open the chest.

3. Supported sukhasana

Sit against a wall for added support, particularly helpful for individuals with difficulty maintaining an upright posture or those working on improving spinal alignment.

You can choose these seated poses according to your comfort level.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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