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
- 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.
- 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.
- Ground down through the lower body and let it be heavy and comfortable.
- Lengthen through the spine and slightly tuck the chin towards the chest to find length in the neck.
- Hands may rest on the knees or thighs, be in a mudra, or at the heart centre.
- 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.