Sukhasana: Instructions for the Simple Pose

Easy pose | Sukhasana | सुख आसन

Category – Sitting

Level – Beginner 

Sukhasana is the basic pose that can be practiced by any person of any level. This is one of the foundational sitting poses in yoga. This word is taken from Sanskrit, in which “Sukha” refers to comfort or pleasure, and “Asana” refers to pose. This pose is often a resting pose or a meditation posture in itself.

This asana helps in the opening of the hips and lengthening of the spine. It can also be used to ground the body with the opening of the Muladhara (root) chakra. Additionally, it is important to keep the spine straight and properly aligned, and it is a calming and soothing posture that is described as providing a path.

Hatha Yoga poses include almost all styles of yoga classes. It strengthens the back and gradually opens the hips, groins, and outer thighs, stretching the knees and ankles, and enhancing the condition of peacefulness and serenity. Therefore, it’s a great pose that can be added to the yoga sequence to relieve stress and anxiety.

This pose is considered a base pose as easy pose variations can be derived from this pose, which is for everyone and a great practice to start a yoga practice. Which can make you feel calm and alert, and prepare the body for more intense yoga poses. 

Step-by-step guide for Sukhasana – 

Step 1. Start by sitting on the mat, and stretching your leg in front of you. 

Step 2. Bend your right leg and place it under the left leg.

Step 3. Similarly, bend your left leg and place it under the right leg.

Step 4. Sit straight and keep your head, neck, and back in line. 

Step 5. Put your hands on your thighs, either in Chin Mudra or Jnana Mudra.

Step 6. Tilt your head and chin a little down towards the chest, with a straight line of head, neck, and trunk.

Step 7. Either close your eyes or fix them on the tip of the nose or fix your mind between the eyebrows.

Benefits of Sukhasana – 

1. This is the best and easiest position of yoga, which helps in building strong concentration and helps in calming the mind. 

2. It relaxes the mind and body, which helps in reducing stress and anxiety. 

3. It helps the spine to align itself due to which the shoulders come into a proper position naturally which hence provides you with a good posture. It also strengthens the back muscles and improves the overall body posture.

4. It is good for the body’s strength, stability, and mobility, and also helps to strengthen the lower half.

5. Practicing this pose daily enables the blood flow toward the stomach and facilitates better digestion and assimilation of nutrients, and improves blood circulation.

6. Bend your head and chin slightly down toward your chest, so that your head, neck, and torso are in a straight line.

7. Either close your eyes, rest them on the tip of your nose or rest your mind between your eyebrows.

Contraindications – 

1. Students with arthritis in the knees, hips, and feet, especially senior citizens, are recommended to avoid sitting on the floor. 

2. Those with a slipped disc, spinal issues, weak digestion, minor backache, or knee pain can take support of the pillow but are not allowed to stay for more than 5 minutes in the pose.

Sukhasana is the easiest pose and is helpful for everyone, whether they learn it in yoga classes or online yoga classes. Therefore, it has more benefits and is helpful in managing stress and anxiety. Even if you’re not an experienced meditator, in this asana, you can learn to take a comfortable seat, and this is the beginning of meditation. Starting yoga practice with this asana and ending it in the same way creates a positive and memorable impression on your body and mind.