Article

Sukhasana – Cross Legged Pose

By Prana Yoga | In All Yoga Postures, Meditation Postures | on July 27, 2014

Sukh- Joy/Bliss
Also known as easy posture, this is often used to substitute Padmasana (lotus posture) in a range of postures.

Sukhasana-Cross-Legged-Pose-easy-pose

Steps:

  • Start in Dandasana (staff pose) with your legs stretched out in front of you.
  • Bring your legs inwards, crossing the ankles. Start with your left leg and then your right leg.
  • Allow the knees to separate, crossing your shins and sliding your feet under your opposite knee or thigh.
  • Maintain a comfortable gap between your feet and your pelvis.
  • Begin to find balance over your pelvis.
  • Legthen the spine lifting through the top of the head, and tipping the pelvis slightly forward to prevent the spine from founding spine.
  • Use the thigh muscles to bring the knees towards the ground
  • Take a deep exhale, and relax your shoulders, rolling them down and away from the ears.
  • Relax and close the eyes.
  • Rest your hands on your knees.
  • Relax your facial muscles, your jaw, and the nostrils. Remove thr tongue from the top of your mouth.
  • Breath slowly through your nostrils for as long as it is comfortable watching the rhythm of the breath.
  • To exit the posture, straighten your legs and shake out the knees.
  • Repeat crossing the legs the opposite way for the same length of time.

 

Modifications:

  • You may find it more comfortable (and better posture) if you sit on a folded blanket.

 

Benefits:

  • Open your hips.
  • Strengthens your back.
  • Reduces anxiety.
  • Relieves physical and mental exhaustion and tiredness.
  • Lengthens your spine.
  • Stretches the knees and ankles
  • Calms the mind.

 

Contraindications:

  • Knee and Hip injuries
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