Sukhasana (Easy Pose) - Benefits, Variations & How to Practice

• Sukhasana,or the easy pose, has been in our tradition for centuries.
• It has multiple health benefits for an individual, both physical as well as mental.
• It must be performed daily for 5-10 minutes in the correct form for maximum benefits.
• Sukhasana with its multiple variations and counter poses focuses on the holistic development of an individual.

Sukhasana, or the easy pose, is a meditation pose practised by yogis for centuries. Its main purpose is to get you into a meditative state and help you connect with yourself. Aimed at promoting inner peace and hope, Sukhasana is a seated yoga aasana. It is a beginner-friendly asana which brings mindfulness and self-awareness to an individual. Performed in an intertwined cross-legged position, Sukhasana has multiple health and mental benefits.

The name Sukhasana has been derived from two Sanskrit words, 'sukha' (meaning pleasure) and 'asana' (meaning yoga posture). It is the most basic yoga pose and is also referred to as the “easy pose”.However, please note that easy here does not imply “not difficult”, but easy in this case refers to a state of being “at ease”. Hence, Sukhasana is a basic yoga aasana which can be performed by your body in any seated position you deem to be comfortable for you.

Sukhasana apart from allowing your body to get into a comfortable position also offers various mental and physical benefits as mentioned below:

Improved Posture

It requires you to sit straight with your spine in an upright position. This helps align your spine, shoulders and hips leading to improved body posture.

Reduced Back Pain

To perform Sukhasana, you need to sit straight with both your core and back muscles engaged. This causes your back to stretch, thereby reducing back pain.

Increased Flexibility

Regular practice of this asana stretches your knees, ankles and hips and helps you increase overall flexibility in these areas, ultimately, leading to better motion and mobility.

Calms Your Mind

It is an ideal pose for stress reduction and anxiety relief. It soothes your nervous system, and boosts mental clarity and emotional well-being, thereby, bringing about a sense of calm and relaxation inside.

Better Concentration

A great deal of focus on your breathing is required when performing Sukhasana. This boosts your concentration power and mental focus. Not only this, it also helps you cultivate mindfulness within yourself leading to increased productivity and effectiveness.

Reduced Digestion Issues

Sukhasana puts pressure on your abdominal organs, compresses them gently and alleviates any kind of digestion problems.

Boosts Stability and Grounding

When performing Sukhasana you must be grounded to earth in a comfortable position. This position helps you build deep connections with yourself and induces a feeling of security inside you.

Creates Self-awareness

Sukhasana is a meditative pose which can be performed only by building a deep connection between your mind, heart and soul. This connection helps you observe the fluctuations in your mind and body and deepen your sense of self-understanding and awareness.

Facilitates Pranayama and Meditation

Both pranayama and meditation are meant to be performed in a seated position. By providing you with a comfortable sitting base, Sukhasana helps you strengthen your meditative power and experience elevated levels of peace and relaxation.

Sukhasana engages your core and back muscles and distributes your weight evenly. It helps you strike a balance between your hips, head and spine. Additionally, it stretches your hips and ankles and also strengthens your back and abdominal muscles. However, you must follow the below steps to enjoy the various benefits of Sukhasana: Step 1: Sit straight with your legs extended and your buttocks placed firmly on the yoga mat and arms beside your hips. Make sure to keep your legs, core muscles, back, hips and shoulders aligned to each other. This helps the blood to flow into your pelvis, hamstrings and back. Step 2: Next, cross the legs at your calves and slowly bring each foot beneath the opposite knee. Step 3: Place your hands on the top of your knees, with palms facing either upward or downward. Step 4: Maintain a straight head position. You may choose to keep your eyes shut or a soft gaze ahead. Step 5: Relax your shoulders, jaw and facial muscles. Slowly sink into the pose. Step 6: Slowly inhale through your nose and exhale through your mouth. Try and focus on your breath. Focused breathing is very essential for Sukhasana. Step 7: Hold the pose for 5-10 minutes, depending on your comfort. Remember to breathe deeply and evenly. Do not hold your breath at any point in time. Step 8: Finally, release the pose by uncrossing your legs and extending them forward.

Some common variations ofSukhasana performed by yogis of all levels are:

Parivrtta Sukhasana

Also known as the revolved easy pose, Parivrtta Sukhasanais a restorative pose used to improve digestion and reduce back pain. It is performed in the given steps: Step 1: Sit in Sukhasana with your spine tall and hands rested on the knees Step 2: Inhale deeply and with an elongated exhale, twist your core to the left with your left hand placed firmly on the ground behind you. Step 3: Hold this position for a few seconds and then repeat the process on the other side.

Side Bend Variation

This pose helps you stimulate your body organs for improved functioning. It also helps you enhance your body flexibility and add strength to your obliques. To practise this variation, follow these steps: Step 1: Sit in an easy pose and place your right hand behind your right hip on the ground. Step 2: Take your left arm and stretch it over to your right side. Step 3: Hold this pose for 5-10 breaths as per your convenience, and repeat the process on the other side. Also Read - Know all about the shoulder stand pose

Some counter poses to help you relieve your spine and stretch your back after Sukhasana are:

Adho Mukha Sukhasana

Commonly known as the 'easy pose forward bend', this asana is a seated forward bend exercise meant to stretch your back, hips, hamstrings and calves.

Paschimottanasana

It is a seated forward bend pose which helps in re-energising your legs and enhances blood circulation in them post-workout.

Supta Baddha Konasana

This reclining bound angle pose is known for its ability to relax your spine and is considered to be a very effective Sukhasana counter-pose.

These are a few common mistakes you must avoid while performing Sukhasana to avoid injury and complications:

• Do not slouch or allow your chin to be put forward. Doing so can strain your neck or upper back.
• Do not let your lower back bend inwards or outwards. Maintain a straight position to avoid putting pressure on your spine.
• Do not pull your feet too close or too far from your pelvis. This might cause unnecessary strain on your back.
• Do not practise Sukhasana, if you have a knee injury or if you are pregnant.

Here are some tips for an efficient pose:

• Sit on a soft surface
• Add a bolster pillow below your knees, if you are pregnant or have knee or back injuries.
• Focus on your breath.
• Do not exert yourself
• Consult a doctor/physician before starting to practise

Also Read - Check out the benefits of the cobra pose

Sukhasana or the easy pose is a meditative pose which aims at promoting inner peace and self-awareness. With a focus on your breath, inner mind fluctuations and developing a strong sense of connection between your mind, heart and soul, Sukhasana helps you grow internally.Sukhasana is practised in a position deemed comfortable by you. It is known to take you to a state of complete joy and help you achieve inner peace. So, if you are looking for something spiritual and a way to raise self-awareness, begin practising Sukhasana today. However, do remember to consult a yoga trainer before starting to avoid making mistakes and falling prey to injuries.You also need to buy a health insurance plan to cover the medical bills that might arise in an emergency. With a comprehensive health insurance plan at your disposal, you can face medical crises without financial worries.Check out some popular health insurance plans for yourself and your family and buy one today.