Sukhasana (Easy Pose)

Sukhasana (Easy Pose) – Happiness means happiness. This posture is called Sukhasana because of sitting on a pedestal. Although, the posture in which one feels pleasure from sitting is also called Sukhasana, but since ancient times, sitting with a pedestal has been considered as Sukhasana.

Method of Sukhasana (Easy Pose) :

Sit comfortably on the floor with your knees bent. (See picture) Place your hands on your lap or on your knees. Keep the spine, neck and head straight.

Meditation : Sensation of energy emanating from all the chakras.

Breathing : With/according to Pranayama.

Time : As far as possible.

Direction : East or North (for spiritual benefits).

Benefits of Sukhasana (Easy Pose) :

• This is an excellent asana for meditation.
• The use of this asana is beneficial while eating.
• Those who are unable to apply Padmasana for meditation can use this asana.
• This asana is mostly done in worship.
• This asana is beneficial in keeping the body healthy, peace of mind and body.

Sukhasana (Easy Pose) 1

(suk-AHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
How to Perform the Pose:

1. Begin by sitting on the floor with both your legs straight out in front of you. Engage your mula
   bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale as you bring your feet toward you and cross them at the ankles. Keep the soles of your feet
   flat on the floor and your knees in line with your shoulders.
3. Inhale, stretch your arms up to the sky to lengthen your spine, and exhale as you bring your elbows
   together on the inside of your knees.
4. Inhale as you open your palms up to sky with your fingertips pointing to the outsides. Exhale as
   you bring you thumbs and pointer fingers together.
5. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
   stretch.
6. Exhale as you release the pose, coming back to starting position with both your legs straight out.
   Modification: knees in line with the shoulders, elbows to the inside of the knees
   

Sukhasana (Easy Pose) 2

(suk-AHS-uh-nuh)

Modification: knees to the chest, elbows to the outside of the knees, palms covering the face
Pose Type: seated, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Sukhasana (Easy Pose) 3

(suk-AHS-uh-nuh)
Modification: knees high, forearms to the shins
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
eyebrows)

Sukhasana (Easy Pose) 4

(suk-AHS-uh-nuh)

Modification: elbows crossed, backs of both hands to the knees
Pose Type: seated, mild backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Sukhasana (Easy Pose) 5

(suk-AHS-uh-nuh)

Modification: on the yoga block
Pose Type: seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Sukhasana (Easy Pose) 6

(suk-AHS-uh-nuh)

Pose Type: seated
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Sukhasana (Easy Pose) 7

(suk-AHS-uh-nuh)

Modification: neck stretch
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)

Baddha Hasta Sukhasana (Bound Hands Easy Pose)

(BUH-duh HUH-stuh suk-AHS-uh-nuh)
Modification: arms in front, arms straight
Pose Type: seated
Drishti Point: Hastagrai or Hastagre (hands), Bhrumadhye or Ajna Chakra (third eye, between the
eyebrows)

Garbha Pindasana in Sukhasana (Embryo in the Womb Pose in Easy Pose)

(GUHR-buh pin-DAHS-uh-nuh in suk-AHS-uh-nuh)
Modification: grabbing onto the outside edges of the feet
Pose Type: seated, forward bend, core
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Parivritta Sukhasana (Revolved Easy Pose)

Parivritta Sukhasana
(puh-ri-VRIT-tuh suk-AHS-uh-nuh)
Pose Type: seated, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)

Parshva Sukhasana (Sideways Easy Pose)

(PAHRSH-vuh suk-AHS-uh-nuh)
Modification: one forearm to the floor, other arm extended up over the head
Pose Type: seated, side bend
Drishti Point: Hastagrai or Hastagre (hands)

Parivritta Baddha Sukhasana (Revolved Bound Easy Pose)

(puh-ri-VRIT-tuh BUH-duh suk-AHS-uh-nuh)
Modification: elbow to the floor
Pose Type: seated, forward bend, twist, binding
Drishti Point: Urdhva or Antara Drishti (up to the sky)