Sukasana, or easy pose, is a classic seated yoga pose that helps establish a foundation for seated meditation practice. It makes the spine and back muscles flexible while relaxing the mind and body. To perform it comfortably, one should sit up straight with legs folded and feet placed underneath thighs. Hands should rest gently on knees with shoulders relaxed. Deep, slow breathing is encouraged while sitting to feel the breath moving in and out of the body. Sukasana provides benefits like improved posture, stress relief, and flexibility if held for 1-2 minutes while alternating legs. It should be avoided by those with knee, hip, or back injuries.

1. Introduction to Yoga Pose
Classic Seated Pose (Sukasana)

2. Sukasana
The classic seated pose with legs crossed and a straight crest isn’t always
easy to do. Most yoga classes will start off in Easy pose, so it is crucial to
know how to make this beginner pose as comfortable as feasible. As Yoga
Teacher and Yoga Therapist Donna F. Brown tells us, “Easy pose is often
difficult to do as most people do not know how to sit still for even 5 minutes in
our muddled, fast-moving society! This pose helps starting students to
establish a seated foundation for their practice, is a common pose for learning
the art of meditation, and enables stretching and proper alignment of the
spine. Sukasana also is very relaxing for the mind and body, and enables
concentration.” To make Easy pose comfortable, try sitting up on a cushion,
folded blankets, or even a yoga block. If your knees feel achy, support them
with blankets or blocks.

3. Steps to Practice Sukasana
1.Sit straight with the portions stretched out in front of the body.
2.Bend the left leg and place the left foot under right thigh.
3.Similarly, turn the right leg and place the right foot under left thigh.
4.Relax the outer edge of your feet on the base.
5.Adjust the body and legs to get relaxed in the pose.
6.The head, neck and spine must be upright (without strain).
7.Position the palms on the knees or thighs.
8.Maintain the shoulder loose and elbows a bit bent.
9.Close your eyes and calm the full body, take slow and deep breaths.
10.Feel separately and every breath proceeding in and out of the body.
11.Rehearse for a minute or less if you feel desperation.
12.Rehearse twice by interchanging the position of the legs.

4. Benefits
•Gradually bolsters muscles of the back and improves body posture.
•Being a reflective pose it has relaxing effects on mind and body.
•Works as a preliminary pose for more difficult meditative poses.
•Builds physical and mental symmetry.
•Helpful in relieving stress and anxiety.
•Excellent for people having a inflexible body.
•Concocts flexibility in ankle, knee and hip joints.
•Improves attention for achieving an effective meditation practice.
Stay healthy stay robust and get the best out of life.

5. Sukasana Precautions
The contraindications and cautions of sukhasana are being given below
•It shouldn’t be practice in case of a knee injury.
•Avoid in case of sciatica.
•It also shouldn’t be practiced in sacral ailments.
•It must not be practiced in case of a slipped disc.

6. Thank You