Sukhasana / Easy Pose

Easy Pose

  • Sukhasana

Sukhasana, also known as Easy Pose, is a simple seated posture that is regularly used during seated meditation. This asana relaxes, grounds, opens the hips, lengthens the spine, and aligns the body. The buttocks and Muladhara Chakra (root center) are in contact with the earth due to the seated posture. Sukhasana is therefore an excellent grounding and supporting pose. Sukhasana can aid in the regulation of Apana Vayu, which controls the downward flow of energy within our bodies, thus making the process of elimination easier. The sukhasana is a posture that suits all the body types.

Steps to do Easy Pose / Sukhasana

  • Sit on the mat with your legs stretched out in front of you.
  • Take your right leg towards your left thigh and then your left leg towards the right thigh to come into a cross legged position.
  • Place your hands into whatever position feels naturally right.
  • Feel the ease between your feet, thighs, shin, legs and buttocks on the floor.
  • As you breathe, lengthen the spine, keep your chin parallel to the mat.
  • Roll your shoulders to expand your chest.
  • Close your eyes and allow yourself to draw inward, into the present moment.

Tips for beginners

  • Roll one or two blankets under your hips or knees to support yourself. 
  • You can take the  support of the wall to place your back with ease, so that your spine is aligned.
  • If your knees do not rest on the mat, try to adjust the position by taking your feet closer to the pelvis.
  • You can also place a blanket on the bony part of your ankles for comfort.


  • Calms the mind instantly.
  • Helps to align the spine and body posture.
  • Increases blood supply to digestive and reproductive organs.
  • Prepares the mind for meditation.

Watch out for

  • If you have undergone any abdominal surgeries, hip surgery or  suffering from acute pain in joints, it is better to sit with your leg straight after consulting your doctor. 
  • If you have a slip disc issue or spine related injury, try to take the support of a pillow or blanket. 
  • If you suffer from sciatica, avoid this asana as the sciatica nerve can get triggered.


  • You can support your back with the wall, keep blankets under your buttocks or use blocks under the thighs until you perfect the posture.
  • You can choose sukhasana for doing your warm-ups like joint rotations. Stretches, lateral bends, twists and chest openers. 
  • You can practise your Ujjayi breathing and Nadi shodhana in this asana. This will help you with meditation too.