- Category
- Seated
- Level
- beginner
- Hold
- 1–5 minutes
- Type
- Asana
- Breath
- Slow, even breaths in and out through the nose
Easy Pose
Sukhasana — "ease posture"
Also known as: Cross-Legged Seat, Simple Cross-Legged Pose
A simple cross-legged seat for breathing, meditation, and the start or end of practice. "Easy" refers to the shape, not the sitting — most adults need a lift under the hips to stay comfortable.
Step by step
- 1Sit on the floor or on a folded blanket and cross your shins, each foot resting below the opposite knee.
- 2Rock gently side to side until your weight feels even on both sitting bones.
- 3Lengthen up through your spine, letting the crown of your head rise.
- 4Relax your shoulders down away from your ears.
- 5Rest your hands on your knees or thighs, palms down for grounding or up for openness.
- 6Breathe slowly; halfway through a longer sit, switch which shin is in front.
Benefits
- ✓ Builds the habit of sitting tall without a chair back
- ✓ Gently opens the hips and inner thighs
- ✓ Settles the nervous system when paired with slow breathing
- ✓ Gives you a stable base for pranayama and meditation
Make it yours
- · Sit on a folded blanket, cushion, or block so your hips are higher than your knees.
- · Slide a block or rolled blanket under each knee if they hover uncomfortably.
- · Sit with your back against a wall for longer meditation sits.
Take care
- Sit up on a block or firm cushion if your knees float higher than your hips or your lower back rounds.
- Skip the cross-legged shape and sit on a chair if your knees or hips complain.
This is general practice guidance, not medical advice. If something hurts, ease out of it.
Practiced in
Props that help here
- Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
- 8-foot cotton strap — Extends your reach in hamstring and shoulder work — the honest substitute for grabbing a foot you can't yet reach. Get 8ft, not 6ft. find one
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