Easy Pose

Sukhasana Pose

by Steve Johansen, Hummingbird Pilates and Yoga

 

Sanskrit words often have several meanings, and the meaning is derived from the context, and Sukhasana (sook-HAHS-ah-nah) is no different, Sukha translates as ease, bliss or happiness, and the word Asana is often associated with the word pose, but it can also mean seat or seated. Therefore, it’s easy to see why Sukhasana is called easy pose in English.  It is a comfortable cross legged seated position, where you can find bliss or happiness, especially beneficial as we ease into meditation.

 

Although, Sukhasana sounds like it should be an easy pose to achieve, often in reality, is not always so easy, especially if we spend a lot of time sitting at a desk. For this reason, I find myself in easy pose almost every time I settle on my mat.  I sometimes use it at the beginning of a practice, to help to quieten my mind and prepare myself for my physical practice. Other times, I use it at the end, having found focus in my mindful practice. Often I use it in my opening and closing “chapters” of my daily practice.

 

Where to start

Start by sitting on your mat in Dandasana (dun-DAHS-anna) or staff pose, with your arms by your sides and your legs extended out in front of you.

On your next inhalation, draw one leg in and cross the other leg in front, with the shins one in front of the other, the knees wide, drawing each foot beneath the opposite knee, into a cross legged position.

Tip: Often, when you sit cross-legged, we tend to lean forward slightly, instead lean back a little, straightening your back, sitting taller -this will help you to find your weight evenly distributed on your sit bones.

 

Lift the shoulders up and roll them back down your spine drawing the shoulder blades towards each other, helping you to open up through the chest, allowing you to deepen your breathe. Relax your arms, and place your hands on your knees, palms can face down, or palms up, with the pad of your thumb and index finger gently touching.

 

Soften the neck, tucking your chin backwards slightly, to stack the weight of your head over your shoulders and sit bones. Find your Dristi, an unfocused gaze, on a point at eye height, and introduce a long slow steady breath.

 

Despite its name, it isn’t universally easy, especially if you have tight hips and hamstrings, often your knees will be quite high, and your hips roll backwards, causing you arch your spine backwards, and your shoulders protract forwards to compensate. However, there are a number of props you can use, to raise your hips higher up and ensure that you can sit more comfortably such as: sitting on a yoga block, a bolster, folded blanket or even a cushion off the sofa.

 

Once you are sitting comfortably, on each inhalation sit a little taller and find a little ease on each exhalation. You can hold the pose for a minute or two finding a soft breath, or you can focus on beginning to establish a basic Pranayama or 3-part breath, a long even steady breath. Breathing in and out through the nose, filling the belly, the ribs, to the very top of the lungs, then breathing out in the reverse order, making the inhalation and exhalation the same length of time, then adding a little pause at the top and the bottom of your breath. This will help you to introduce mindfulness into your practice through mind, body, and breath.

  

Then repeat the process, on the other side by re-crossing the legs in the opposite position.

 

Sukhasana is a great pose especially if your new to yoga. That will help you to introduce a little mindfulness into your day, by sitting quietly and focusing on ourselves for a few minutes, mind, body, and spirit.

 

 

For those of you who would benefit from seeing Easy Pose taught in action, you can find a video on our at Hummingbird Pilates & Yoga Facebook page both pinned to the top and as one of our reels. Alternatively, book now and join me at the studio using this free pass code HPYFREECLASS. My gift to you.