Yoga poses

Easy pose (sukhasana): technique and common mistakes

Easy pose, or sukhasana, is a simple cross-legged seat. It is the base of many seated practices and breathing exercises and is where classes often begin and end. The main task is to sit with a long back without strain, so a support under the hips is normal here and even encouraged.

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At a glance
  • Sanskrit: sukhāsana
  • Level: for beginners
  • What it trains: posture, hip mobility and attention to the breath

Pose outline

Pose outline: Easy pose: Enter sitting on a support → Cross the legs → Pelvis and back → Shoulders and hands → Exit by straightening the legs
  1. Enter sitting on a support. Hips on a folded blanket or a block
  2. Cross the legs. Shins crossed, knees below the hips
  3. Pelvis and back. The sitting bones heavy, the spine long
  4. Shoulders and hands. Shoulders down, palms on the knees
  5. Exit by straightening the legs. Stretch the legs out and shake them loose

What to look at

  • Feet. They rest loosely under the opposite knees or shins. Do not press the feet into the thighs if it feels uncomfortable. Change the leg crossing next time.
  • Knees. Below the hips, ideally below the level of the thighs. If the knees are high, raise the seat or put blocks under the knees.
  • Pelvis. The sitting bones are heavy and the pelvis tilts slightly forward, as on a chair. If the pelvis rolls back, raise the support.
  • Back. Long, with no rounding in the lower back. The crown of the head reaches up and the ribs do not push forward.
  • Shoulders and arms. The shoulders drop and open, with the palms on the knees facing up or down, whichever is comfortable. The elbows are soft.
  • Neck and gaze. The neck is long and the chin slightly tucked. The gaze is lowered or the eyes softly closed.
  • Breath. Breathe evenly through the nose, feeling the ribs widen on the inhale. Do not force the breath.

What it trains

Easy pose teaches you to sit with a long spine without strain and shows how mobile the hips are. It helps you notice how you breathe in a quiet position.

It is a pose of attention: when the body is settled comfortably, it is easier to follow the breath and not be distracted by discomfort. That is why it often stands at the start and the end of class.

Step by step

  1. Sit on the edge of a folded blanket or a block so that the hips are higher than the knees. Stretch the legs out in front.
  2. Cross the shins and let the knees fall out to the sides. The feet come to rest under the opposite knees or shins.
  3. Feel the sitting bones and tilt the pelvis slightly forward. If the knees are higher than the hips, increase the support.
  4. Lengthen the spine upward and drop the shoulders. Rest the hands on the knees.
  5. Relax the face, the jaw and the neck. The chin is slightly tucked.
  6. Breathe evenly through the nose for a few minutes, noticing how the ribs widen.
  7. To come out, stretch the legs out and shake them loose. Next time cross the legs the other way.

Stay in the pose for one to five minutes. If the legs go numb or the knees feel uncomfortable pressure, straighten the legs and rest. Next time sit longer, but without pain.

How to tell it is going well

  • The knees are below the hips and the lower back is not rounded.
  • The spine is long and the shoulders are down.
  • The face and neck are relaxed.
  • The breath is even, through the nose.

Common mistakes

  • A rounded lower back. Raise the support under the hips so the knees are lower. With support the spine lengthens by itself.
  • Knees high above the floor. Put blocks or cushions under the knees so the thighs can relax.
  • Shoulders up by the ears. Drop the shoulders and relax the arms. Do not push the chest forward.
  • The same leg always on top. Change the crossing in every class so the load is even.

Variations

Easier

  • A higher support under the hips. Sit on a block or a thicker folded blanket. The knees will drop and the lower back will straighten without effort.
  • Back against the wall. Sit with the back to the wall and the hips against it. The wall helps keep the back long.

Harder

  • Without a support. If the knees are below the hips and the lower back does not round, try sitting on the mat without support, but not for long.
  • A forward fold. From the pose, place the hands in front and fold forward gently for a few breaths, keeping the back long.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

  • If the knees or hips hurt, straighten the legs or sit on a chair with the feet on the floor. Sitting cross-legged is not required: a chair is a comfortable option too.
  • If you have concerns about the knees, hips or back, tell the teacher before class. If you are pregnant, tell the teacher: they can help you find a comfortable option.

Where you will meet it

  • Hatha: sukhasana is often used at the start and the end of class.
  • Pranayama: it often appears as the main seat for breathing exercises.
  • Meditation: people often sit in it during practices of attention and quiet.

Paired poses

Before: Cat-cow   After: Seated forward bend   See also: Mountain pose

Terms: Asana · Pranayama   Guides: How to start · Home practice

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.

What next All poses. Yoga styles. Glossary. Looking for a place? See yoga in Goa, Arambol or how to find a class near you. Do you teach? Aura is a tool for your work and a map where students find you: for teachers.
Questions and answers

Common questions.

Do I need a support under the hips?

Yes, if the knees are higher than the hips or the lower back rounds. A support makes the pose comfortable, which is why experienced practitioners use it too.

Which leg goes on top?

Either, but change sides from time to time. That way the load on the hips and back is more even.

What if sitting on the floor is uncomfortable?

Sit on a chair with the feet on the floor and the back long. It is just as good for breathing exercises and quiet sitting.

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