Sukhasana is a simple sitting yoga asana in hatha yoga. This asana is one of the basic meditation poses and is suitable for people of any age. The name Sukhasana is taken from Sanskrit and in English, it is known as The Easy Pose ( Sukha= Pleasure/comfort; Asana= Pose).
Sukhasana is used for a long period of meditation. This asana may look similar to Padmasana or Siddhasana but the posture is more comfortable than others.
Physically Sukhasana is very simple to perform but mentally it is quite challenging. It is not an easy task, you have to focus and meditate as long as possible. During meditation, your mind may get distracted, but you have to concentrate and bring your focus back on the track.
Since Sukhasana is a meditative pose, you may experience calmness, joyfulness, more awareness. By regular practice, your body condition starts to improve day by day. It also stimulates your chakra centers and helps to release Kundalini Energy.
- Dandasana (The Staff Pose)
- Anulom-Vilom (Alternating Breathing Exercise)
- Kapalbhati (Skull Shining Breath)
- Vajrasana (Thunderbolt or Diamond Pose)
- Uttanasana ( Standing Forward Bend )
- Balasana (The Child Pose)
- Dhanurasana (The Bow Pose)
Benefits Of Sukhasana (Easy Pose)
- It calms your mind and body.
- Helpful in Reducing your stress, anxiety, and fears.
- Relax your overactive brain functions and improve your concentration.
- Regular practice helps you to get over from ANT (Automatic Negative Thought) and fill you with positivity.
- Enhance your consciousness, which helps you to stay present.
- Provide strength to your back muscles and improve your posture.
- Release any kind of tension in your muscles.
- Also, it increases the flexibility of your hip knee and ankles joints.
- Like every other meditation poses Sukhasana also beneficial for your mental and physical balance.
- Makes your chest and collarbones broadened.
- Increase the energy level of your body by awakening kundalini.
- Make you feel relaxed, joyful and energetic.
Steps for Sukhasana (Easy Pose)
The procedure of doing Sukhasana is very simple.
- First, you have to sit on the floor comfortably and stretch out your both legs in front of you.
- Now bend your right leg from the knee and place the right foot under your left thigh. then bend your left leg and place the left feet it under your right shin or knee.
- Make yourself comfortable in this position, your feet shouldn’t hold the pressure or any stress.
- Once you adjust your position according to your comfort, erect your spine, neck, and head without any strain.
- Keep your back straight and place your hand on your knees in Jnana mudra or Chin mudra.
- Now close your eyes and relax your body.
- Focus on your breath. Inhale deeply and exhale slowly.
- Practice this asana for at least 20- 30 minutes. (You can sit in this position as long as you can).
- Interchange your legs position after few minutes.
Tips and Precautions
Here are a few tips and precautions which you should know if you are planning to start Sukhasana. The following points may help you especially if you are a beginner: –
- There is no fixed time for performing this asana, but most of the experts recommend to do breathing exercises in the morning. Because they believe morning air is fresh and less polluted than the rest of the day and your mind also more focused and calm which is most important for any exercise.
- Find a less noisy and peaceful place for meditation.
- Don’t perform Sukhasana after the meal. Take some rest for a few hours (3-5 hours) then start the exercise.
- If you are suffering from hip, ankle and knee injuries then please avoid this asana until you recover from that problem.
- Focus on your breath and release any kind of tension in your body.
- Keep your back and head straight.
- Inhale deeply, feel your breath to the diaphragm, just like a baby breathes and exhales slowly.
- Give little rest to your legs if they are getting numb due to sitting in this pose for a long period of time. You may face this problem if you are a beginner.