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Sukhasana (Easy Pose): Benefits, Modification & How to Perform

Updated: Jul 16, 2023

Sukhasana, also known as Easy Pose, is a seated yoga posture that promotes a sense of ease, relaxation, and inner calm. It is a fundamental pose often used for meditation and pranayama (breath control) practices. Despite its simplicity, Sukhasana offers profound benefits for the mind, body, and spirit. Let's explore the meaning, pronunciation, anatomy, and various aspects of this pose that make it so special.

Sukhasana (Easy Pose)

"Sukha" translates to "ease" or "happiness" in Sanskrit, while "asana" means "pose" or "seat." Therefore, Sukhasana can be understood as the "comfortable seat" or the "pose of ease." The essence of this pose lies in finding a relaxed and comfortable position to allow the flow of energy and cultivate a peaceful state of mind.

In case you're wondering how to pronounce Sukhasana correctly, it is pronounced as "soo-kahs-uh-nuh," with an emphasis on the first syllable.

Anatomy of Sukhasana (Easy Pose): Sukhasana primarily targets the hips, spine, and pelvic region. It helps to open the hips, lengthen the spine, and improve posture. By grounding the sit bones and elongating the spine, this pose creates a stable base for meditation and pranayama practices.

How to Perform Sukhasana (Easy Pose)

  1. Begin by sitting on the floor or a yoga mat with your legs extended in front of you.

  2. Cross your legs at the shins, bringing your left foot underneath your right knee, and your right foot underneath your left knee.

  3. Rest your hands on your knees or thighs, palms facing down or up, whatever feels comfortable.

  4. Lengthen your spine, lifting the crown of your head towards the ceiling, and gently draw your shoulder blades back and down.

  5. Close your eyes or soften your gaze, and relax your facial muscles.

  6. Breathe deeply and evenly, allowing your breath to flow naturally.

Sukhasana (Easy Pose)

When to Do It

Sukhasana can be practiced at any time of the day. It is especially beneficial during the morning or evening when you can find a quiet and peaceful environment to fully immerse yourself in the practice.

Preparatory Poses

Before settling into Sukhasana, it's helpful to prepare your body and mind with a few warm-up poses, such as:

  • Cat-Cow Pose (Marjaryasana-Bitilasana)

  • Seated Forward Bend (Paschimottanasana)

  • Butterfly Pose (Baddha Konasana)

Follow-up Poses

After practicing Sukhasana, you can transition into the following poses to deepen your practice and stretch your body further:

  • Seated Forward Bend (Paschimottanasana)

  • Half Lord of the Fishes Pose (Ardha Matsyendrasana)

  • Cow Face Pose (Gomukhasana)


Sukhasana is closely associated with the Root Chakra, also known as Muladhara. This energy center is located at the base of the spine and represents stability, grounding, and a sense of security.

Root Chakra (Muladhara)

Mantra for This Pose

While practicing Sukhasana, you can choose to recite a mantra that resonates with you. One popular mantra that complements this pose is "Om Shanti," which translates to "peace within."

Alignment Cues

To ensure proper alignment in Sukhasana:

  • Sit with your spine erect, avoiding any excessive rounding or slouching.

  • Engage your core muscles slightly to support your lower back.

  • Gently draw your shoulder blades back and down to open your chest.

  • Keep your head aligned with your spine, neither tilting forward nor backward.

Duration of Hold

Sukhasana can be held for as long as it feels comfortable. Start with a few minutes and gradually increase the duration based on your comfort level. Aim for at least five to ten minutes to experience the full benefits of this pose.


Since Sukhasana is a seated pose with eyes closed or a softened gaze, there are no specific drishti (gazing point) to focus on. Instead, turn your attention inward, directing your focus on your breath or any mantra you may be using.

Physical and Spiritual Awareness

Sukhasana cultivates both physical and spiritual awareness. Physically, you become aware of your body, its alignment, and the sensations that arise during the pose. Spiritually, this pose helps you tap into a sense of inner calm, peace, and self-reflection.

Beginners' Tips

For beginners, Sukhasana might feel challenging initially. Here are a few tips to make it more comfortable:

  • If sitting on the floor is uncomfortable, use a folded blanket or bolster to elevate your hips.

  • If your knees are higher than your hips, place additional blankets or cushions underneath them for support.

  • Gradually increase the duration of your practice as your flexibility and comfort improve.

Who Should Not Do It

While Sukhasana is generally safe for most individuals, it's important to avoid this pose if you have any knee or ankle injuries. If you have a herniated disc or lower back issue, consult with a qualified yoga teacher or healthcare professional before attempting this pose.

Who Should Do It

Sukhasana is suitable for almost everyone, regardless of age or fitness level. It is particularly beneficial for those seeking relaxation, stress relief, and a calm state of mind. If you're looking to start a meditation or pranayama practice, Sukhasana is an excellent choice to begin with.

Sukhasana Benefits

The benefits of practicing Sukhasana are numerous, including:

  1. Relaxation and stress relief: Sukhasana promotes a state of relaxation by calming the nervous system and reducing stress and anxiety.

  2. Increased focus and concentration: This pose enhances mental clarity, allowing you to concentrate better and improve your overall productivity.

  3. Improved posture: Regular practice of Sukhasana helps correct postural imbalances by strengthening the core muscles and elongating the spine.

  4. Hip and groin opening: By crossing the legs in Sukhasana, you gently stretch and open the hips and groin area, relieving tension in those areas.

  5. Grounding and stability: This pose helps you feel grounded and connected to the earth, fostering a sense of stability and security.

  6. Preparation for meditation: Sukhasana provides a comfortable and stable base for meditation, allowing you to sit for an extended period with ease.

Modifications for Sukhasana (Easy Pose)

If you find it challenging to sit comfortably in Sukhasana, you can make the following modifications:

  1. Use props: Sit on a folded blanket, bolster, or meditation cushion to elevate your hips and make it more comfortable for your knees and ankles.

  2. Extend your legs: If sitting cross-legged is uncomfortable, extend one or both legs in front of you and practice a variation known as Dandasana (Staff Pose).

Common Mistakes

To ensure safe and effective practice, be mindful of these common mistakes in Sukhasana:

  1. Slouching or rounding the spine: Maintain an upright and elongated spine to avoid unnecessary strain on the back and shoulders.

  2. Overarching the lower back: Engage your core muscles slightly to prevent excessive arching of the lower back, which can lead to discomfort or pain.

  3. Tension in the shoulders: Keep your shoulders relaxed and away from your ears, allowing them to naturally rest in a neutral position.

  4. Forcing the knees down: Avoid putting excessive pressure on the knees. Instead, allow them to naturally relax towards the ground without force.

Safety and Precautions

While Sukhasana is generally safe, it's essential to practice mindfulness and listen to your body. If you experience any pain or discomfort, adjust the pose or consult a yoga teacher or healthcare professional. Avoid forcing your body into positions that feel beyond your comfort zone.

Additional Preparation Tips:

To enhance your Sukhasana practice, consider the following aspects:

  1. Direction to Face: While facing east is traditionally recommended for meditation, the direction you face during Sukhasana is a personal choice. Choose a direction that resonates with you and supports your intention for the practice.

  2. What to Wear: Wear comfortable clothing that allows freedom of movement and doesn't restrict your breathing or circulation. Choose loose-fitting clothes made of breathable fabric to enhance comfort during practice.

  3. Suitable Place and Essential Oil or Fragrance: Find a quiet and peaceful place to practice Sukhasana, free from distractions. You can enhance the atmosphere by diffusing essential oils like lavender, frankincense, or sandalwood, or lighting a scented candle. These scents are known for their calming and grounding properties.

  4. Music for This Pose: Music can be a valuable addition to your Sukhasana practice, helping you create a soothing and serene ambiance. Choose gentle instrumental tracks, nature sounds, or meditative music without lyrics that can distract your focus.

Sukhasana (Easy Pose) offers a gateway to tranquility and inner bliss. By embracing simplicity and finding comfort in this pose, you can embark on a journey of self-discovery, relaxation, and spiritual growth. Whether you're a beginner or an experienced yogi, practicing Sukhasana regularly can help you find peace amid the chaos of everyday life. So, unroll your mat, take a seat, and allow the magic of Sukhasana to unfold, bringing you closer to your true self.

Happy yoga-ing, everyone!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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