Yoga - Sukhasana

Benefits

1. Improves hip flexibility
2. Lengthens the spine
3. Fosters inner calm and groundedness
4. Enhances feelings of serenity, tranquility, and helps alleviate anxiety
5. Alleviates physical and mental fatigue

Contraindications/Cautions

Avoid if you have recent or chronic knee or hip injuries or inflammation.

Step by Step

Sukhasana (suk-AHS-anna)

sukh = joy, happiness, and comfort

1. Begin by sitting with your sit-bones on the front edge of a firm cushion or folded blanket, elevating your hips by 4-6 inches. Cross your legs with the left leg in first and then the right leg, allowing your knees to separate. Slide your feet under the opposite knee while maintaining a comfortable gap between your feet and pelvis.

2. Rest your palms on your knees. Find balance over your pelvis by leaning lightly forward onto the sit-bones to prevent leaning back and rounding your spine. Keep the front ribs slightly pulled down as your sit-bones reach down into the cushion, creating a balanced spine over the pelvis.

3. Feel your thighs rolling outward and your knees moving down toward the ground. Inhale and lift up through your spine to the top of your head, exhale and relax your shoulders. Broaden your chest and collarbones without tensing between the shoulder blades.

4. Relax and close your eyes. You can lower your chin slightly without tilting your head forward. Relax your facial muscles, jaw, and nostrils. Allow the tip of your tongue to touch the roof of your mouth behind the front teeth.

5. Breathe slowly through your nostrils for as long as it's comfortable, observing your breath's rhythm. Maintain a grounded sensation through your sit-bones and hips as your spine feels lighter. To exit, straighten your legs forward and give them a little shake. Repeat by crossing your legs the opposite way.

Modifications/Cautions

• For beginners, sitting on a higher cushion can make the pose more comfortable, especially for the hips and lower back.
• If you have knee discomfort, keep the affected leg straight.
• For a more calming position, place your palms down on your knees with the thumb and index fingers together in Dyana Mudra.

Amila Sulabhasana | Ardha Halasana | Ardha Matsyendrdsana | Ardha Padmasana | Ardha pavanmuktasana | Arohandsana | Bhujangasana | Chakrasana | Dhanurasana | Gomukha-asana | Halasana | Hasta Parshvasana | Hastapaddsana | Katichalana | Katishaktiasana | Makarasana | Mandukasana | Matsyasana | Mayurasana | Naukasana | Navasana | Padahastasana | Padmasana | Pagachalana | parivrtta trikonasana | Parvat Trikonasana | Parvatasana | Paschimottasana | pavan muktasana | Sarvangasana | Setubandh asana | Shalabhasana | Shashankasana | Shavasana | Shirshasana | Siddhasana | Sitting Position for yoga | Skandha katiasana | Sukhasana | Supine Position for yoga | Supta-vajrasana | Surya namaskar | Trikonasana | Uddyiana Bandha | Uttan Tadasana | Uttana padasana | Utthit padmasana | Vajrasana | Viparitakarani mudra | Vrikshasana | Yoga Mudra |