Easy Seat
Sukhasana means 'pleasant' or 'easeful seat'. It is the classic posture for pranayama and meditation, and the starting point of many classes. The goal is not flexibility but a spine that can rise without strain.
- Level
- Beginner
- Family
- Seated
- Hold
- 1–20 minutes
- Works
- Hips, lower back, spine
- Lift from the crown, not the chest
- Sitting bones heavy, spine light
- Shoulders wide and soft
Step by step
How to do Easy Seat
Begin Sit on the front edge of a folded blanket so your hips are higher than your knees.
- 01
Sit on a folded blanket or cushion, legs extended.
- 02
Bend your knees and cross your shins, sliding each foot beneath the opposite knee.
- 03
Let your knees drop toward the floor; support them with blocks if they float high.
- 04
Rock gently side to side to find both sitting bones, then root them evenly.
- 05
Lengthen up through the crown of the head and let the shoulders soften away from the ears.
- 06
Rest your hands on your thighs, palms down to ground or palms up to open.
- 07
Soften the jaw and face and breathe slowly through the nose.
- ↩
Coming out. Uncross your legs, extend them forward and shake them out gently. Switch the cross of your shins next time you sit.
Breath
Breathe naturally through the nose. Let the belly and lower ribs widen on the inhale and soften on the exhale.
Focus
Upright spine and steady breath
Why practise it
Traditionally used to settle the mind for meditation. Practically, it gently opens the hips and encourages postural awareness.
Alignment & cues
Hips above knees, pelvis neutral rather than tucked, ribs stacked over the pelvis, chin slightly drawn in so the back of the neck is long.
Teacher’s cues
- “Lift from the crown, not the chest”
- “Sitting bones heavy, spine light”
- “Shoulders wide and soft”
Common mistakes
Collapsing the lower back, sitting on the floor without height, and forcing the knees down.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Sit higher (two blankets or a bolster) if your lower back rounds. Sit on a chair with feet flat if floor sitting is uncomfortable for knees or hips.
Variations
- Sit with back against a wall for support
- Burmese seat: both shins on the floor, one in front of the other
Props
- Folded blanket or cushion
- Blocks under knees (optional)
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Avoid or support if you have knee injuries; use a chair. Change the cross of the legs regularly and come out if feet go numb.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Listed among seated postures in hatha yoga texts as a comfortable alternative to Padmasana (Lotus) for meditation.
Questions
Why does my back hurt in Easy Pose?
Usually the hips are lower than the knees, which rounds the lower back. Sit higher on a blanket or cushion.
How long should I sit in Sukhasana?
Start with 3–5 minutes and build gradually. Comfort matters more than duration.