Yoga combines physical movement, breath control, and mindfulness to support holistic well-being. Among its many postures, Sukhasana, or the Easy Pose, is one of the most accessible and grounding seated positions. Though simple in appearance, it can offer notable benefits for both body and mind, particularly when used as a base for meditation or breathing exercises.
What is Sukhasana (The Easy Pose)?
Sukhasana, also called the Easy Pose or “Pleasant Pose,” is a basic seated position in yoga. This beginner-friendly asana entails crossing your shins, maintaining an upright spine, aligning the shoulders precisely over the glutes, and evenly distributing your body weight over your sitting bones.
This pose is highly beneficial for those who spend extended periods sitting in a chair, as the Sukhasana practice helps release tension from the lower body and enhances posture. Derived from Sanskrit, Sukhasana means ‘ease’ or ‘comfort,’ symbolising inner fulfilment and leisure. It is a common sitting posture for meditation and pranayama (breathing exercises) [1]. It is generally recommended to practice yoga on an empty stomach, although Sukhasana can often be held comfortably after a light meal [2]. Practising it in the morning might be more beneficial as it aids in deep meditative and breathing practices.
Sukhasana is more than just a simple sitting position; it’s a launch pad for a journey towards improved concentration, better posture, and heightened self-awareness. Let’s explore the wondrous benefits and learn how to practice it step by step.
How to Perform Sukhasana Step-by-Step
Sukhasana, also known as the Easy Pose, is a common seated position in yoga. Here’s a simple procedure to perform Sukhasana:
- Sit on the floor with your legs stretched out in front of you in Dandasana (Staff Pose).
- Bend your left leg and gently tuck your left foot under your right thigh or knee.
- Bend your right leg and gently tuck your right foot under your left thigh or knee, crossing the shins.
- Adjust your legs and pelvis to find a comfortable seated position. Ensure both sitting bones are equally grounded.
- Sit tall with an engaged core and relaxed shoulders. Keep your neck, head, and spine aligned.
- Place your hands on your knees or thighs with palms facing down (grounding) or up (receiving).
- Close your eyes gently and take slow, deep breaths.
- Focus, concentrate, and remain in the posture for a few minutes.
The serene, calming nature of this pose makes it ideal for integrating meditation and breathing exercises.
Important Note: Those with knee or hip injuries should modify or avoid the pose as needed and consult a professional. This pose is an excellent starting point for those new to yoga and can be integrated into daily routines for improved health and mindfulness.
Key Benefits of Regular Sukhasana Practice
Sukhasana is more than just a comfortable seating position. Its regular practice can offer several physical and mental benefits:
- Calms the Mind and Reduces Stress: The relaxed posture and focused breathing in Sukhasana help in promoting mental clarity and can activate the parasympathetic nervous system, inducing relaxation [3].
- Improves Posture and Spinal Alignment: It encourages proper alignment of the spine, thus strengthening the back and shoulder muscles and increasing awareness of body posture [2].
- Stretches and Alleviates Stiffness: This pose gently stretches the ankles, knees, and lower back, reducing tension and stiffness, particularly from prolonged sitting.
- Promotes Healthy Blood Circulation: The steady, focused breathing pattern during the pose aids in healthy blood flow throughout the body.
- Increases Focus and Concentration: The calmness induced by remaining still and focusing on the breath in Sukhasana can improve cognitive functions like focus and attention.
- May Aid in Digestion: Sitting upright with a straight spine can create space in the abdominal area, which may help improve blood flow to digestive organs [2].
- Potential for Lung Function Improvement: Sitting with an erect spine allows for deeper breathing, which may help enhance lung capacity [4].
- Potential Relief for Mild Lower Back Pain: By strengthening the back muscles and promoting better posture, it may decrease mild, non-structural lower back discomfort.
- Assists in Emotional Stability: Deep focus during the pose can foster emotional stability and build resilience against stressors.
3 Breathing Techniques to Enhance Your Sukhasana
Incorporating certain breathing techniques (Pranayama) while practising Sukhasana can deepen your relaxation and enhance the overall experience.
- Deep Abdominal/Diaphragmatic Breathing: Sit comfortably in Sukhasana, close your eyes, and take slow, deep breaths. Inhale through the nose, allowing your abdomen to expand gently, and exhale through the nose, letting your abdomen fall. This technique promotes deep relaxation, helps reduce stress, and increases oxygen flow in the body.
- Alternate Nostril Breathing (Nadi Shodhana): This balances the body’s energy and promotes mental clarity [2]. Use your right thumb to close your right nostril, inhale deeply through the left nostril. Close the left nostril with your ring finger, release the right nostril, and exhale through the right. Inhale through the right, close with the thumb, release the left, and exhale through the left. This completes one round.
- Counted Breathing (Sama Vritti): Inhale for a count of four, hold the breath briefly for a count of four, exhale for a count of four, and hold again for a count of four. Counted breathing helps regulate breath, calms the mind, and reduces anxiety. Beginners should focus only on equal inhale and exhale counts (e.g., 4:4) before attempting holds.
Precautions and Modifications for Sukhasana
While Sukhasana is mostly safe for all practitioners, certain precautions should be observed. This balance of risk versus benefit is key to safe practice.
- Avoid with Severe Injuries: Individuals with severe or acute hip, knee, or spine injuries should avoid this pose or only practise with the explicit clearance and under the guidance of a physician or physical therapist [5].
- Use Support (Modification): For beginners, or those with back or hip discomfort, sitting on a firm cushion, folded blanket, or yoga block to elevate the hips can provide added comfort and allow the spine to lengthen properly.
- Listen to Your Body: If you experience any sharp or persistent discomfort or pain in the knees or hips, make immediate adjustments or come out of the pose altogether. Pain is a signal to stop.
- Practise in a Quiet Environment: To enhance focus and meditation, you should practise Sukhasana in a calm and quiet space.
- Change Position of Your Legs: Crucially, ensure you alternate which shin is in front each time you practice. This helps prevent imbalances and stiffness, promoting hip flexibility on both sides.
5 Common Mistakes to Avoid in Sukhasana
Being mindful of common misalignments can enhance your experience and allow you to fully enjoy the benefits of Sukhasana.
- Poor Posture (Slouching): Ensure that your back is straight, shoulders relaxed, and head aligned with the spine instead of slouching or leaning back. Imagine a string pulling the crown of your head towards the ceiling.
- Incorrect Leg Position: Make sure your feet are tucked comfortably under the opposite thighs/knees, allowing your knees to be close to the ground, which promotes stability and comfort. Do not force the knees down.
- Being Tense: Focus on releasing tension in areas such as the shoulders, neck, or face to allow your body to fully relax into the pose.
- Ignoring Your Breathing: Remember to breathe deeply and maintain an even rhythm as this enhances relaxation and focus. The breath is the primary tool in this pose.
- Practising on an Uncomfortable Surface: Sitting directly on a hard or uneven surface can cause discomfort to the sitting bones and tailbone. Use a cushion, folded blanket, or yoga block for support.
Essential Considerations for Sukhasana Practice
As you prepare to experience the benefits of Sukhasana, a few factors can influence your comfort and effectiveness.
Appropriate Attire
Choosing the right attire can significantly influence your comfort level:
- Comfortable Fit: Opt for loose-fitting clothing which allows easy movement and doesn’t restrict your ability to sit comfortably in the Sukhasana pose.
- Breathable Fabrics: Cotton or moisture-wicking fabrics can help regulate your body temperature and keep you comfortable during your yoga practice.
- Stretchable Material: Clothes with some stretch, like yoga pants or leggings, are advisable as they accommodate various movements and postures.
- Layering Options: If you’re practising in a cooler environment, consider wearing layers. A light long-sleeve top or shawl can provide the warmth needed during a seated meditation.
- Avoid Accessories: Remove any jewellery or accessories that might be uncomfortable while sitting cross-legged in Sukhasana to avoid distractions.
Frequently Asked Questions (FAQs)
How much time must I practice Sukhasana?
Practising Sukhasana for 3-5 minutes daily is a good starting point to gradually build up to 10 minutes, which can help harness benefits like stress and anxiety alleviation.
Can I eat after performing Sukhasana?
It is recommended to wait for at least 30 minutes after any deep yoga practice, including Sukhasana with pranayama, before eating to allow the body to settle and optimize digestive function.
Who should avoid performing Sukhasana?
People with acute or severe knee or hip injuries, or sciatica, should avoid Sukhasana or practice under expert guidance. Always consult your doctor before beginning any new yoga regimen.
Is Sukhasana suitable for beginners?
Absolutely! Sukhasana, also known as Easy Pose, is ideal for beginners due to its simplicity and numerous benefits, serving as a foundational pose for seated work.
Can Sukhasana help alleviate stress and anxiety?
Certainly, one of the key benefits of practising Sukhasana is its ability to induce tranquillity and promote a state of rest, thereby reducing stress and anxiety levels effectively [3].
Can Sukhasana be practised during pregnancy?
Sukhasana can often be safely practised during pregnancy, as it is a non-strenuous seated pose. However, always seek your doctor’s approval and consider using props (like a high cushion) for comfort and stability, particularly as the pregnancy progresses [6].
References
[1] Swami Saradananda. The essential guide to yoga: A beginner’s course in 20 simple lessons. Watkins Publishing, 2016. Available at: https://watkinspublishing.com/book_author/swami-saradananda/
[2] Central Board of Secondary Education (CBSE). Yoga: For senior secondary students (Class XII). n.d. Retrieved October 29, 2025, from https://cbseacademic.nic.in/web_material/Curriculum21/publication/srsec/YogaXII.pdf
[3] Lindasari, N., Suhariyanti, E., & Margowati, S. “Yoga pranayama dhiirga swasam with sukhasana position on reducing blood pressure in the elderly.” Proceedings of the 1st Borobudur International Symposium on Humanities, Economics and Social Sciences (BIS-HESS 2019), 2020. Available at: https://www.researchgate.net/publication/341363259_Yoga_Pranayama_Dhiirga_Swasam_with_Sukhasana_Position_on_Reducing_Blood_Pressure_in_the_Elderly
[4] Singh, C., Onima Reddy, T., & Singh, V. “Benefit of yoga poses for women during pregnancy.” International Journal of Medical and Scientific Research, vol. 3, no. 2, pp. 29–34, 2020. http://dx.doi.org/10.37505/ijmsr.2020.3204
[5] Fishman, L., Saltonstall, E., & Genis, S. “Understanding and preventing yoga injuries.” International Journal of Yoga Therapy, vol. 19, no. 1, pp. 47–53, 2009. https://doi.org/10.17761/ijyt.19.1.922087896t1h2180
[6] Williams, L. Pregnancy, yoga and the baby’s first years. Simon and Schuster, 2019. Available at: https://www.simonandschuster.com/books/Pregnancy-Yoga-and-the-Babys-First-Years/Lynne-Williams/9781844096053