Sukhasana pose
featured, Postures, Pranayama, Uncategorized, Well-being, Yoga, Yoga Postures

Easy Seated Pose: Foundation Yoga Pose Series


Level 1: Beginner

This is a neutral seated posture, and one you can use if ever you have to sit on the floor. It’s a lovely posture for meditating in. ‘Sukha’ means ‘easy’ in Sanskrit. If it looks simple it’s because it is, but improving your seated posture is important!


  • Stable and lengthening foundation for the spine whilst seated/meditating
  • Opens the hips by improving external rotation
  • Calms the mind/nervous system, is very grounding

Contraindications/Cautions (consult your physician):

  • Knee injuries/inflammation
  • Pelvic injuries/inflammation
Sukhasana pose
My personal preference is one foot in front of the other, but find what is comfortable for you!
  1. Come to a seated position and move the fleshy part of the buttocks out to the sides if required, so that you are comfortably on your seat bones.
  2. Cross the legs so that the feet are either directly under the knees, or so that one foot is in front of the other in front of you.
  3. Ground down through the lower body and let it be heavy and comfortable.
  4. Lengthen through the spine and slightly tuck the chin towards the chest to find length in the neck.
  5. Hands may rest on the knees or thighs, be in a mudra, or at the heart centre.
Sukhasana end of class
I will often end a practice breathing in Sukhasana


  • The knees should either be in line with the hips or lower, so some people find this easier by having the seat bones elevated on a folded blanket or a block.
  • Do not force the knees down, use blocks or supports underneath them if you need to.
  • It is natural that sitting with one dominant leg on top will feel more natural, so make an effort to cross the legs the other way on a regular basis to balance out both sides of the body.
  • If the knees are injured or sore in this position, you may prefer to sit with your legs underneath you in Vajrasana.


  • Cross-legged position with a dog
    A little help from my meditation buddy!


9 thoughts on “Easy Seated Pose: Foundation Yoga Pose Series”

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