Yoga Poses How to Do Easy Pose (Sukhasana) in Yoga Proper Form, Variations, and Common Mistakes By Ann Pizer, RYT Ann Pizer, RYT LinkedIn Twitter Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. Learn about our editorial process Updated on July 23, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Sara Clark Reviewed by Sara Clark Facebook Sara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer. Learn about our Review Board Print Table of Contents View All Table of Contents Benefits Step-by-Step Instructions Common Mistakes Modifications and Variations Safety and Precautions Verywell / Ben Goldstein Targets: Back, knee, ankle Level: Beginner Easy Pose (Sukhasana) is the name for any comfortable, cross-legged, seated position, and one of the most basic poses used in yoga practice and meditation. In this case, however, easy doesn't mean the opposite of difficult. It means "with ease." So, sitting in Sukhasana is actually sitting any way you can with ease. For some people, using props such as blankets, towels, and yoga blocks can help you feel as comfortable as possible in this pose. Benefits Easy Pose is a hip-opening pose that stretches the knees and ankles and strengthens the back. It is also a calming pose and it is one commonly used for meditation and practicing breathing exercises. While children often sit in this position, adults get used to sitting in chairs and develop tight hips. Easy Pose can help open up tight hips. Sukhasana offers a variety of benefits for people who are pregnant. In addition to opening the hips, it helps stretch the spine, increases energy, uplifts mood, improves digestion, and betters breathing. Step-by-Step Instructions Arrange supportive padding (blanket, block, or bolster) under your sit bones so your hips will be higher than your knees when you come into the pose. Come to sit on your padding in a comfortable, cross-legged position. Shift the flesh of your butt to each side with your hands so that your sit bones have a firm foundation. Lean back and forth and side to side with your torso a few times to make sure your shoulders are aligned directly over your hips. Slide the shoulder blades down your back so your shoulders move away from your ears. The crown of your head should rise towards the ceiling. Your hands can rest in your lap or on the tops of your thighs. Turn your palms up to be receptive or down to feel grounded. On your inhalations, feel your spine grow long. On your exhalations, root down through your seat. Common Mistakes Sukhasana is a pretty straightforward pose, but it involves several parts of the body. In order to get the most benefits from the pose and avoid discomfort and possible injuries, try these tips for fine-tuning the position. Upper Back and Neck Slouching or allowing your chin to jut forward while in Easy Pose can strain your neck or upper back. Tips: Lift the breastbone and think in terms of your shoulders broadening away from each other (but not too far back).Draw your chin in toward the front of your neck and imagine the back of your neck being gently pulled upwards. Lumbar Spine In this position, you may have a tendency to allow your lower back to curve inwards (as in a backbend) or outwards (arching your back). Both can put pressure on the spine. Tips: If your back is curving inward, imagine your tailbone sinking down toward the floor. This will allow your pelvis to tilt back slightly and the lumbar spine to straighten.If your back is curving outward, try to gently tilt the pelvic girdle forward. Putting a blanket or blocks under the buttocks so that the hips are raised a little can, for some people, make it easier to sit with the pelvis tilted forward sufficiently. Legs Sitting in Sukhasana can, in some cases, restrict circulation in the legs. This is something to be especially aware of if you already have a condition that compromises circulation, such as varicose veins or edema, or if you are pregnant. Signs of restricted circulation include numbness or a pins-and-needles sensation in the legs and feet. Tips: Don't pull your feet in too close to your pelvis. Placing them farther away will keep your knees from bending too much. Sitting on some padding can also keep your knees from bending excessively. Don't stay in the position for too long. Consider an alternative pose, such as Staff Pose (Dandasana). Hips If your hips are not that flexible, you may not be able to place your knees close to the ground. This can affect the posture and strain your spine. Tips: Place yoga blocks or a blanket under your buttocks.Placing some padding under your knees can also give you more stability and help you feel more grounded in this position. Feet and Ankles If the knees are high off the ground, this can cause a significant degree of sideways flexion in your ankles, which can be uncomfortable. Or the outside of your ankles may be uncomfortable because they are touching the ground. Tips: Place soft padding underneath the ankles or use two yoga mats. Tuck each foot under the opposite shin in a traditional cross-legged position. Bring one heel in toward your groin. The other foot may rest on the floor in front of you so your heels will line up. This configuration opens your legs a little wider. Modifications and Variations Need a Modification? If you take a yoga class, ask your instructor to help you modify this position so that you can get the most out of it and avoid risking injury. The use of padding under the ankles or seat can relieve many points of pressure. Safety and Precautions This pose should be avoided if you have a knee injury. If you are pregnant, always talk to your doctor before doing this pose or any other yoga pose. Try It Out Incorporate this move and similar ones, like Siddhasana, into one of these popular workouts: Warmup Yoga Poses Cool Down Yoga Poses Hip Opening Yoga Poses 9 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Sharma D. Light on concept of meditative postures in yoga. Int J Yogic Human Movement Sports Sci. 2018;3(1):443-44. Costello N. Sukhasana isn't all easy. Yoga Journal. Singh C, Reddy TO, Singh V. Benefit of yoga poses for women during pregnancy. Int J Movement Educ Sports Sci. 2019;Vol VII, No 1:19-22. Yoga Alignment Guide. Sukhasana – Easy Pose. Jung KS, Jung JH, In TS. The effects of cross-legged sitting on the trunk and pelvic angles and gluteal pressure in people with and without low back pain. Int J Environ Res Public Health. 2020;17(13):4621. doi:10.3390/ijerph17134621 Namkoong S, Shim J, Kim S, Shim J. Effects of different sitting positions on skin temperature of the lower extremity. J Phys Ther Sci. 2015;27(8):2637-40. doi:10.1589/jpts.27.2637 U.S. National Library of Medicine. Numbness and tingling. Ruas CV, Vieira A. Do muscle strength imbalances and low flexibility levels lead to low back pain? A brief review. J Funct Morphol Kinesiol. 2017;2(3):29. doi:10.3390/jfmk2030029 Yoga Journal. For knee injury. By Ann Pizer, RYT Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit