All asanas
Photo: Joseph RENGER · CC BY-SA 3.0 · Source
Free poseGentleSeated
Easy Pose
Sukhasana
A simple cross-legged seat used for breathing practice and meditation. It gently opens the hips and teaches upright posture.
Recommended hold: 1 min
How to do it
- 1
Sit on your mat, or on a folded blanket or cushion so your hips are slightly higher than your knees.
- 2
Cross your shins and let each foot rest below the opposite knee.
- 3
Place your hands on your knees or thighs, palms down or up.
- 4
Sit tall: imagine a string gently lifting the top of your head.
- 5
Relax your shoulders and soften your face. Close your eyes if that feels comfortable.
Breathing
Breathe in and out through your nose. Try counting to four on each inhale and four on each exhale.
Common mistakes
- Slumping the lower back.
- Forcing the knees down toward the floor.
Beginner modifications
- Sit on a higher cushion or a chair if your knees are well above your hips.
- Place rolled blankets under your knees for support.
- Swap which shin is in front halfway through.
Safety precautions
- If you have knee pain, sit on a chair with feet flat on the floor instead.