Easy Pose
Sukhasana
Easy Pose is a simple cross-legged seat used for breathing, meditation and the start or end of practice. It helps you sit tall and settle in comfortably.
- Hold
- 1-5 minutes, switching the cross of the legs halfway
- Breathing
- Breathe slowly through the nose, letting each inhale lengthen the spine and each exhale soften the shoulders and belly.
Easy Pose is the classic cross-legged seat. You sit on the floor with your shins loosely crossed, your spine tall and your hands resting on your knees. It is the usual starting place for breathing exercises and meditation, and many classes begin and end here.
Despite the name, it is not always easy. If your hips or knees feel tight, you may find the spine rounding or the knees lifting high. The answer is a prop: sit on a folded blanket or cushion so your hips rise above your knees. Aim for a comfortable, steady seat rather than a perfect shape.
In this guide
How to do it, step by step
- Sit on the floor with your legs stretched out in front of you, then sit on the edge of a folded blanket or cushion.
- Cross your shins loosely, with each foot tucked under the opposite knee.
- Let your knees drop and your hips settle, with the knees ideally lower than the hips.
- Place your hands on your knees or thighs, palms down or up.
- Lengthen through the spine, stacking the head over the shoulders and the shoulders over the hips.
- Soften your shoulders, jaw and face, and look gently forward or close your eyes.
- Stay for a few breaths, then switch the cross of the legs and repeat, so both sides get equal time.
Benefits
- May help improve posture and awareness of the spine.
- Can gently open the hips and ankles.
- May support calm, steady breathing.
- Can offer a quiet seat for meditation.
- Often feels grounding at the start or end of a practice.
Common mistakes
- Rounding the lower back: sit on a folded blanket or cushion to tilt the pelvis forward.
- Knees lifting high above the hips: raise the seat or support the knees with blocks or cushions.
- Always crossing the same leg in front: switch sides each time to keep the body balanced.
- Holding tension in the shoulders: let them drop and rest your hands lightly on your knees.
Make it easier
- Sit on a folded blanket, bolster or cushion.
- Place blocks or cushions under your knees for support.
- Sit with your back against a wall, or on a chair with your feet flat on the floor.
Go further
- Practise Bound Angle Pose to open the hips further.
- Work towards Lotus Pose gradually, only when your hips and knees are open and comfortable.
Questions people ask
Why is Easy Pose uncomfortable for me?
Tight hips, hamstrings or a rounded lower back are the usual reasons. Sit on a folded blanket or cushion so the hips rise above the knees, and support the knees with blocks. If the pose still hurts, sit on a chair or against a wall instead.
How long can I sit in Easy Pose?
Start with one or two minutes and increase slowly. Switch the cross of your legs halfway so both sides get equal time. If your legs go numb or you feel pain, stretch them out and rest.
Be careful
Take care or sit on a raised seat or chair if you have knee, hip or ankle injuries or pain in the lower back. Do not force the knees down. Pregnancy: use support. Stop if you feel sharp pain or numbness in the legs.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
