Poses >> Sukhasana

Sukhasana

Sukha(easy)

This is the basic cross-legged seated position; some even refer to it as “Indian style.”

1. Begin sitting on the floor with your legs stretched out in front of you.

2. Widen the knees and cross your shins so that the legs are folded in front of your torso.

3. Relax the feet so their outer edges rest gently on the floor and the inner arches settle just below the opposite shin. No need to flex the feet or point the toes. There should be a comfortable gap between the feet and the pelvis.

4. Try to sit so that your butt isn’t sticking out behind you, nor is your tailbone tucking underneath you. The pelvis should be neutral. There should be a natural arch in the lower back, but it shouldn’t be overarched. If this is difficult to achieve for you with the butt on the floor, then gently prop it a few inches up with a folded blanket or pillow.

5. Keep the spine long and the shoulder blades on the back. Allow the top of the head to extend up toward the ceiling. A feeling of lightness and calm should prevail.

Although very basic physically, this is one of the most advanced asanas we can perform because it is used for meditation. Meditation allows us to deepen our yoga practice. The body is limited and the mind is limitless. When this pose is held for extended periods of time (30 minutes, 1 hour, etc.), you shouldn’t worry too much about sitting tall. Allow the body to sit softly in meditation and don’t be rigid. The back muscles will strengthen and the hips will open. Relax and free your mind.

Text and Video by Featured Yogamates Teacher: Vytas Baskauskas