Sukasana or easy pose is sometimes decidedly not easy. In fact, it’s name is often a misnomer and holding the pose can be very challenging for anyone who has troublesome ankles, knees, or hips.
Without a block or bolster under my seat, ‘easy pose’ becomes ‘incredibly-hard-and-uncomfortable pose’ for me within a couple minutes. Knee injuries, tight hips, and internal femoral rotation come together to make sitting cross-legged a hard pose to hold when I’m not propped. Which means I’m rarely in sukasana without something tucked under my butt – even if it’s only a folded mat or sweater.
Just about everyone who’s taken a yoga class has done easy pose. It’s often where a practice begins and ends and is the most common position for meditating. If you find sukasana decidedly uneasy, try adding height under your seat – props can make a huge difference!
Why it’s good
- Stretches knee and ankle joints – and sometimes the hips as well
- Help strengthen the muscles along your spine (erector spinae) and contributes to good posture
- Helps calm your mind and manage stress when you hold the pose as part of meditation
How to do it
- Sit on your mat or the floor, with your buttocks on the edge of a cushion, block, bolster, or folded blanket
- Sitting on something tilts your pelvis forward and helps your knees come to the floor
- The higher your seat, the easier it is to relax your hips and soften your knees
- Bend your knees so they fall to the outside of your body and place one foot in front of the other
- Avoid crossing your ankles, which puts pressure on the joints
- Add padding under your ankles and/or feet if they are sensitive or if the floor is particularly hard
- If your knees aren’t resting comfortably, support them with folded blankets or blocks
Find the centre of your seat by moving back and forth and from side to side
- You should feel evenly balanced – right and left, front and back
- Straighten your spine, roll your shoulders back and down, and lift through your collar bones
- Rest your hands on your knees or thighs or in your lap; relax your hips and legs
- Feel the crown of your head float up towards the ceiling, connecting you with the sky; feel your sitting bones grow heavy, rooting you into the earth
- Bring balance to the pose by alternating sides
- If you’re holding easy pose for a few minutes, switch your front leg halfway through
- If you’re coming into easy pose multiple times in a practice, change which leg is in front each time
To come out of easy pose:
- Uncross your legs (using your arms and hands to help if you’d like) and slowly unbend your knees
- Gently bring movement back into your legs
- Straighten and bounce your legs
- Rest the soles of your feet on the mat/floor, bend your knees, and drop them side-to-side in windshield wipers
- Carry on with the rest of your practice or the rest of your day
Easy pose externally rotates the hips, so you may wish to counter it with an internally rotated pose like deer (see how to do deer pose on YinYoga.com), although many people feel no need for any counter pose at all.
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