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
- Hold
- 1–20 minutes
- Focus
- Upright spine and steady breath
- Steps
- 7 cues · ~1 min
- Lift from the crown, not the chest
- Sitting bones heavy, spine light
- Shoulders wide and soft
Step by step
How to do Easy Seat
StartSit on the front edge of a folded blanket so your hips are higher than your knees.
- 1
Sit on a folded blanket or cushion, legs extended.
- 2
Bend your knees and cross your shins, sliding each foot beneath the opposite knee.
- 3
Let your knees drop toward the floor; support them with blocks if they float high.
- 4
Rock gently side to side to find both sitting bones, then root them evenly.
- 5
Lengthen up through the crown of the head and let the shoulders soften away from the ears.
- 6
Rest your hands on your thighs, palms down to ground or palms up to open.
- 7
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 & common mistakes
Aim for 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”
Watch out for
Collapsing the lower back, sitting on the floor without height, and forcing the knees down.
Make it yours
Easier, harder, supported
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.
- Sit with back against a wall for support
- Burmese seat: both shins on the floor, one in front of the other
- Folded blanket or cushion
- Blocks under knees (optional)
In a sequence
Where it fits in a flow
BeforeBound Angle Pose
BeforeGentle Seated Twist
This poseEasy Seat- AfterGentle Seated Twist
AfterStaff Pose
Good to know
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.
Listed among seated postures in hatha yoga texts as a comfortable alternative to Padmasana (Lotus) for meditation.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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