Sukhasana or Easy Pose is an asana in hatha yoga, Buddhism, and Hinduism that is similar to any cozy, cross-legged, seated position. Also called the Decent or Pleasant Pose, it is not as simple as the name suggests if you’re accustomed to sitting in a chair. You’ll do a lot of work in the Sukhasana after bringing awareness to your intention and alignment.
In this meditative pose, easy doesn’t mean without difficulty. Instead, it means “with ease.” Therefore, in Sukhasana, you’re free to sit in any manner as long as it is with ease. The name of this pose comes from two Sanskrit words. Sukha means “pleasure” and asana means “posture,” “pose,” or “seat.”
While this seated pose looks commonplace and simple, it has lots of benefits if you do it with a clear objective. Sukhasana has the ability to draw you inside and create a meditative state. As a result, you’ll experience the immense joy that’s in your heart.
Step by Step Instructions
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Sit on the floor and cross your legs, placing your feet directly below your knees.
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Rest your hands on the lap or knees with your palms facing up or down. It is optional to use a mudra in the seated posture
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Press your hip bones down into the ground and reach your head’s crown up to lengthen your spine.
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Drop your shoulders down and back. Then, press your chest towards the room’s front
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Relax your face, jaw, and belly
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Rest your tongue on the mouth’s roof, just behind your front teeth
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Breathe deeply through your nose and down into your belly. Hold the breath as long as you’re comfortable
Pose Type
Benefits
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Good position for meditation and pranayama
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Opens up your hips
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Lengthens the spine
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Relieves exhaustion, stress, and anxiety
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Stretches your knees and ankles
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Strengthens the back
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Calms the brain
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Broadens chest and collar bones
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Improves body alignment and flexibility of the lower body region, especially the waist
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Good for practicing breathing exercises
Preparatory Poses
Follow-Up Poses
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Kapalbhati
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Vajrasana
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Balasana
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Dhanurasana
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Uttanasana
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Anulom-Vilom
Variations
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Siddhasana (Accomplished Pose)
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Easy Pose in Prayer Twist
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Sukhasana Bowing Yoga Mudra (Bowing Yoga Mudra Seated)
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Sukhasana Block (Easy Pose Block)
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Parsva Sukhasana Partner (Easy Pose Side Bend Partner)
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Adho Mukha Sukhasana (Easy Pose Forward Bend)
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Namaskarasana (Salutation Seal Pose)
Modifications
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Since you may find it difficult to meditate for long in this pose, it may help to put some yoga blocks, towels, pillows, or blankets under your knees for improved steadiness. This can prevent forward slumping
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To relieve pain in the knees, roll up socks and place them behind your knees’ backs before crossing the shins. Alternatively, use blankets to support the outer shins.
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To ease the lower back, support it against a pillow on a wall
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If your shoulders are tight, interlace the fingers and stretch your arms overhead. Repeat this several times. This releases tension in the shoulders and neck
Beginner’s Tips
As a beginner, sitting erect for a long time on the floor might be difficult for you. Sit with the back to a wall, moderately closer than a yoga block’s length. Wedge the block’s end between the wall and the lower shoulder blades.
सुखासन : ध्यान के लिए सुखासन महत्वपूर्ण आसन है। पद्मासन के लिए यह आसन विकल्प हैं।
आसन के लाभ
सुखासन करने से साधक या रोगी का चित्त शांत होता है। पद्मासन के लिए यह आसन विकल्प हैं। इससे चित्त एकाग्र होता है। चित्त की एकाग्रता से धारणा सिद्ध होती है। सुखासन से पैरों का रक्त-संचार कम हो जाता है और अतिरिक्त रक्त अन्य अंगों की ओर संचारित होने लगता है जिससे उनमें क्रियाशीलता बढ़ती है। यह तनाव हटाकर चित्त को एकाग्र कर सकारात्मक ऊर्जा को बढ़ाता है। छाती और पैर मजबूत बनते हैं। वीर्य रक्षा में भी मदद मिलती है।
सावधानी
पैरों में किसी भी प्रकार का अत्यधिक कष्ट हो तो यह आसन न करें। साइटिका अथवा रीढ़ के निचले भाग के आसपास किसी प्रकार का दर्द हो या घुटने की गंभीर बीमारी में इसका अभ्यास न करें।
