Easy Pose
SukhasanaThe simple cross-legged seat for breathwork and meditation, teaching an upright spine that can be held without strain. The default sitting shape of practice.
- 01Sit on the mat and cross the shins in a comfortable, loose weave.
- 02Raise the hips on a folded blanket so the knees settle below the hip crease.
- 03Stack the spine tall from the sit bones through the crown.
- 04Rest the hands on the thighs and let the shoulders drop.
- 05Soften the face and settle into a steady breath.
- 01Lift the hips until the knees drop below them.
- 02Stack the crown over the sit bones.
- 03Let the shoulders melt down the back.
- 01Sitting flat on the floor with tight hips — the pelvis tips back and rounds the spine, so lift the seat.
- 02Forcing the knees down toward the floor — let them settle where they land.
- 03Gripping the shoulders up around the ears — release them and let the arms hang heavy.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.