सुखासन
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.
- Hold
- 1–20 minutes
- Level
- Beginner
- Family
- Seated, seated
- Focus
- Upright spine and steady breath
- Works
- Hips
- Lower back
- Spine
- You’ll need
- Folded blanket or cushion, Blocks under knees (optional)
- Found in
- Hatha, Gentle
- “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.
- Out
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.
Go deeper
Easy Seat: what to know
Sit higher than you think
The most useful thing you can do in Sukhasana is lift the hips. Sitting flat on the floor tips the pelvis back and rounds the lower back for most adults, which makes sitting tiring. Sit on the front edge of a folded blanket, a cushion or a bolster so the knees are level with or below the hips. The spine can then rise with little effort, which is the point of the pose.
How to sit in Easy Pose
- Sit on a cushion or folded blanket and cross the legs at the shins, each foot under the opposite knee
- Let the knees drop towards the floor without forcing them; place cushions under them if they float high
- Rest the hands on the thighs or knees, palms down for steadiness or up for openness
- Lengthen the spine upward, relax the shoulders and let the chin drop slightly
- Breathe through the nose and soften the face and belly
Props and alternatives
- Blocks or cushions under the knees if they are well above the floor or the hips ache
- Sit against a wall for back support during longer sits
- A kneeling bench or Vajrasana if crossing the legs bothers the knees
- A chair, feet flat and spine tall, is a fully valid meditation seat
How long to sit
Start with five minutes and build up gradually. Switch which shin is in front each time you practise, as one side usually feels different. If the feet or legs go numb, uncross the legs and stretch them out before standing. Comfort lets you keep your attention on the breath or meditation rather than on aching knees.
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
What is Sukhasana good for?
It gives a simple, comfortable seat for meditation and breathwork, and gently opens the hips.
Why does my back hurt in Easy Pose?
Usually because you are sitting too low and the lower back rounds. Sit on a cushion or folded blanket so the hips are higher than the knees.
What if my knees are high off the floor?
Sit higher and place cushions or blocks under the knees. Never press them down.
How long should I sit in Sukhasana?
Start with 5 minutes and build up to 10 to 20 minutes as it becomes comfortable.
Is Easy Pose the same as sitting cross-legged?
Yes. Sukhasana is the yoga name for a simple cross-legged seat, usually with a cushion under the hips.
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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