Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years and helping yoga lovers find themselves.
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ToggleI’m glad to explain how to sit for the Easy Pose Sukhasana today. Are you a beginner or a would-be yogi? Worry not because you’ve come to the right tutorial.
Let’s dive into the beauty of this foundational pose and learn why it’s so beneficial for beginners.
What is the Meaning of an Easy Pose?
The well known Easy Pose with the Sanskrit name as Sukhasana is an easy cross legged position which is generally used in meditating and taking breathing exercises.
It is an easy yoga pose and it is a key one in designing relaxation and attentiveness. Sukhasana is used in yoga practice to bring your energy down and is a base for many complex positions.
Some of the advantages include enhancing posture, reducing stress levels, and helping enhance the level of concentration.
Warm-Up Exercises for Easy Pose
Before trying the Easy Pose, it’s essential to warm up your body:
Cat-Cow Pose
Cat-Cow movement is suitable for invigorating the spinal muscles and disengaging the back muscles preparing the sitting positions.
Seated Side Stretch
It not only works with the obliques, but also the core, and increases flexibility and balance for a correct sukhasana easy pose.
Butterfly Pose
Butterfly pose helps to increase the range of motion in the hips and inner thighs while easing you into the correct position for seated practice.
Neck Rolls
To ease the tension out of your shoulders or perhaps for a better position by sitting in positions throughout elongated mediation, you can roll your neck in gentle circles.
Seated Forward Fold
This forward stretch specifically works on the hamstrings, the back of your thighs, and also your lower back in order to achieve a perfect post-seated stretch position.
How to Perform Seated forward fold with partner.
What Is the Anatomy of an Easy Pose?
Muscles Engaged During the Easy Pose:
Primary Muscles
The main muscles that are in focus during this seated posture include the abs, the obliques as well as small stabilizing muscles on the spine. These muscles are used to hold your spine erect and your body straight during practice.
Secondary Muscles
The shoulders, glutes back and legs can also be considered as helping muscles. Both help one another in order to hold the position for as long as required, this entails that it has to be both comfortable and stable.
Expert’s suggestion:
Consequently, working the muscles in such a way provides necessary alignment and allows general strength in the foreseeable future.
Yoga Easy Pose can be very effective for any person who is determined to have a stable ground in their yoga practice.
How to Perform Easy Pose

Follow these steps for proper alignment and safety:
- Sit on a yoga mat with your legs extended forward.
- Cross your legs at the shins, bringing your feet beneath your knees.
- Rest your hands on your knees with palms facing up or down.
- Keep your back straight and your shoulders relaxed.
- Gently engage your core to maintain balance.
- Close your eyes and take slow, deep breaths.
- Hold the pose for 2-5 minutes, gradually increasing over time.
Body Parts Movement:
Body Part | Movement Type | Description |
Legs | Static | Crossed at the shins, resting comfortably beneath the knees. |
Back | Static | Straight and upright to support good posture. |
Hands | Static | Resting on the knees, palms facing up or down for relaxation or focus. |
Shoulders | Static | Relaxed and away from the ears to avoid tension. |
Core | Engaged | Slightly activated to maintain balance and alignment. |
Eyes | Static | Closed or softly gazing forward to promote concentration and inner peace. |
Common Mistakes to Avoid in Easy Pose
Slouching Your Back
Most people allow their backs to go soft, and this results in slouching like this. In every standing or walking position, try to avoid leaning your back and your chest should always be forward open.
Tightening Your Shoulders
That is why lifting or tensing your shoulders produces unnecessary force. Have them lie away from your ears in order for you to be comfortable.
Placing Uneven Weight on Your Hips
Inequality in this aspect will result in either discomfort or an imbalance. A patient should sit balanced on both hips and if she or he finds it difficult, they should use support.
Lack of attention to Discomfort in your knees or Hips
Soreness in those regions is an invitation to modify. Move credit props from unauthorized positions by cushioning them with cushions or blankets to avoid unease.
What are the sukhasana easy pose benefits?
Physical Benefits
- The modern working chairs also bring about a better posture and spinal arrangement in the body.
- Frees up motion in the hip very well as well as the knees.
- Develops and works on the natural muscles of the abdomen and back.
Mental Benefits
- Helps the body to relax and minimizes stress.
- Helps to enhance concentration and reduce the level of distraction.
- Helps in paying attention and practicing deep breathing.
Modification for Beginners
It might be difficult to sit comfortably at times, but it will be helpful if you place a yoga block or cushion beneath your hips to raise a bit. This helps you avoid pressure on your knees and thus helps to straighten your back.
To further help improve flexibility, one can try an Easy or Simple seated position with side stretch which also involves a twist.
Variations of Easy Pose
Easy Pose With Side Stretch Sukhasana Variation
Raise one arm to the height at which it is parallel to the shoulder and then tilt to the opposite side. Turn on the other side and repeat so that you get a nice stretch across the muscles.
Twisted Easy Pose
Afterward, sit with your feet on the ground, put one hand on the knee on the opposite side of your body, and then twist the upper part of your body. This variation increases the ability to move the spinal column.
Reclined Easy Pose
The well-padded cushions can be leaned back on a bolster for added support and luxury feel. Ideal for use when you want to concentrate on restorative exercises.
Expert Tips
For knee stability, an additional yoga strap is applied around the knees.
It becomes uncomfortable when practicing on a hard surface, so do this on a soft surface.
It is safer to maintain the tops of your thighs above the level of your knees.
Make sure to build up your practice time gradually to avoid getting muscle fatigue.
Don’t push it, respect it and make modifications whenever the body begins to show signs of the strain.
How to Integrate Easy Pose into Your Routine
Sukhasana poses easily as a part of the sequence.
This pose can be incorporated at the beginning or end of Vinyasa or Hatha yoga class. It is something that really helps in creating a sense of oneness and elicits the right emotion needed at a given duration.
Application of Easy Pose in Strength Training Exercises
Incorporating breathwork with the pose helps to complement improvement in the strength of the abs and flexibility. It’s convenient especially when you are finished with strength training and you need a break.
Advanced Practice
Gradually extend the time spent in the pose and add more difficult modifications of the pose, Easy Pose with Side Stretch Sukhasana Variation included.
Safety Precautions
But you should not assume this pose if you have chronic knee or hip problems.
Cued on the findings above, it is safe to recommend that, where necessary, props should always be used in order to enhance comfort.
Remember to pause or even stop if ever you feel some pain or tremendous stress.
VeryFit Life Final Words
The Easy Pose is an entry point towards experiencing your poses on a profound level.
They do wonder if it is the most incredible pose to practice in the daily routine as a yoga teacher to capture the benefits.
Regardless of the level of someone who is a novice or an expert Yogini Sukhasana can soothe from inside and give balance.
Come and enjoy the different tastes today!
FAQs
How Long Should I Hold the Easy Pose?
Begin with a duration of 2 to 5 minutes and then gradually increase the whole allotted duration to 15-20 minutes.
Can Kids Practice Easy Pose?
Of course it is, it is one of the best poses that can be adopted by children as a way of practicing mindfulness and relaxation.
Can seniors do easy poses?
Absolutely! For instance, use of cushions can be made in order to make it more convenient to use the props.
What to Do If Your Feet Go Numb?
Make sure to extend breaks and try to change the position every once in a while. By raising your hip, there is better circulation of blood so that impairments such as varicose veins can be eliminated.
Is it possible to Practice Easy Pose Daily?
Definitely, it’accursively effective for daily exercise and flexibility training.
Source:
Ningthoujam, N. (2024, February 2). Easy Pose or Sukhasana: Know benefits of the meditative yoga pose and how to do it. Healthshots.
Tjpitre, & Tjpitre. (2022, December 31). Easy pose. Yoga Journal.
EkhartYoga. (2020, November 6). Easy Pose – Ekhart Yoga. Ekhart Yoga.
Book Source:
Light on Yoga by B.K.S. Iyengar
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar