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YOGA: Sukhasana (Easy Pose) Benefits

Sukhasana

Sukhasana (Easy Pose) Benefits Step By Step

Sukhasana

1. Begin seated in Dandasana (Staff Pose) with your legs extended in front of you.

2. Cross one shin in front of the other so that your knees stack over your feet.

3. Sit directly on top of your sitting bones so that your pelvis is upright, neither spilling forward nor backward.

4. Clasp your knees with your hands and use your arms to pull the length of your spine forward and up.

5. Draw your sacrum toward your navel and your thoracic spine toward your sternum.

6. Maintain this active and lifted spine, and, if comfortable, turn your palms up, drawing your hands back so the heads of your upper arms are in line with your sides. Or rest your hands next to your hips.

7. Press down firmly with your sitting bones to elongate your spine any amount more, lifting and opening your chest.

8. Notice if your front ribs have flared open, and if so, soften them.

9. Center your head directly over your pelvis with your chin level to the floor.

10. Maintain a soft and steady gaze.

11. Hold for anywhere from 10 breaths to several minutes, then switch the cross of your legs and repeat on the other side.

Sukhasana Adaptations

Sukhasana1

1. EASY POSE WITH HIP SUPPORT

If your knees are higher than your hips, try sitting on the front edge of a bolster or folded blanket. Sitting forward on the prop can help tilt your pelvis forward. Fold forward as long as it doesn’t cause back strain.

Sukhasana2

2. EASY POSE WITH HIP SUPPORT

If your knees are higher than your hips, try sitting on the front edge of a bolster or folded blanket. Sitting forward on the prop can help tilt your pelvis forward. Fold forward as long as it doesn’t cause back strain.

Sukhasana3

3. EASY POSE WITH HIP SUPPORT

If your knees are higher than your hips, try sitting on the front edge of a bolster or folded blanket. Sitting forward on the prop can help tilt your pelvis forward. Fold forward as long as it doesn’t cause back strain.

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