Beginnerseated

Easy Pose

सुखासन

Easy Pose is a comfortable seated posture that is often used for meditation and pranayama. It helps to calm the mind, improve posture, and open the hips.

Anatomy Involved

Benefits

Calms the mind
Improves posture
Opens the hips
Lengthens the spine
Reduces stress and anxiety
Full anatomical benefits — muscles, joints, organs →

Avoid If

Knee injury
Hip injury
Ankle injury
Sacroiliac joint pain

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed

✕Forcing the knees down — let gravity work naturally

✕Collapsing the chest and slouching forward

✕Tensing the neck and jaw

✕Rushing into the pose without proper alignment first

✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Sit on the front edge of your sitting bones
2Lengthen the spine upward on each inhalation
3Keep the chest lifted and shoulders relaxed
4Ground down through the sitting bones
5Maintain an elongated spine — avoid rounding the back
6Surrender the weight of the body to the props and the floor

Pose Details

Pose Type

restorative

Body Focus

hipsspine

Focus Areas

flexibilitybreathingrelaxation

Best For

seniorsprenatalkidsteensbeginnersdesk workersplus size

Yoga Styles

hathayinrestorativekundalini

When to Practice

warm upcool downmorningeveningrestorative

Position

seated

Target Areas

Practice Flow

This pose

About this Pose

Easy Pose is a comfortable seated posture that is often used for meditation and pranayama. It helps to calm the mind, improve posture, and open the hips.

How to Practice

1. Begin seated on the floor in Dandasana (Staff Pose), legs extended in front of you.

2. Bend your right knee and draw your right foot towards your left groin, placing the foot under your left thigh.

3. Bend your left knee and draw your left foot towards your right groin, placing the foot under your right thigh.

4. Allow your knees to relax towards the floor.

5. Sit tall, lengthening your spine.

6 more steps remaining

Already registered? Login

Frequently Asked Questions

Common questions about Easy Pose

What is Easy Pose?

Easy Pose is a comfortable seated posture that is often used for meditation and pranayama. It helps to calm the mind, improve posture, and open the hips.

What are the benefits of Easy Pose?

Calms the mind. Improves posture. Opens the hips. Lengthens the spine. Reduces stress and anxiety. Promotes relaxation.

Who should avoid Easy Pose?

Avoid this pose if you have: Knee injury, Hip injury, Ankle injury, Sacroiliac joint pain.

How many steps are in Easy Pose?

Easy Pose is practiced in 11 steps. Begin seated on the floor in Dandasana (Staff Pose), legs extended in front of you.

Is Easy Pose suitable for beginners?

Yes, Easy Pose is a beginner-friendly pose suitable for all levels.

What props are needed for Easy Pose?

You may use: blanket, block. Props make the pose more accessible and comfortable.

What poses should I do before Easy Pose?

Prepare with: Seated Tadasana, Baddha Konasana, Neck Rolls. These warm up the relevant muscles and joints.