Easy (Simple) pose is a common sitting yoga asana designed to provide a relaxed seated posture for prolonged periods of time spent sitting in meditation, pranayama, or chanting.
In this position, sit on a yoga mat with the legs crossed.The neck extends upward and the top of the head reaches for the stars. The hands are lying on the thighs or in anjali mudra in front of the heart centre. In Sanskrit, an easy pose is called sukhasana.
A simple pose opens the hips and stretches the spine. It promotes inner peace and is an effective way to alleviate physical and mental exhaustion.
Easy (Simple) pose, despite the title, can be a difficult asana for people with tight hips and hamstrings. There are several ways to alter the pose to make it less difficult. Stretching the arms outward, adding a side twist, or laying the upper body flat out in front of the legs are some examples. Adjust a yoga block or blanket under the buttocks to improve accessibility. This will help you get into and out of this asana by raising your hips off the ground.
Finally, unlike the lotus pose, a simple pose does not require the feet to be tucked in.
What is Sukhasana:
Sukhasana means “Simple Pose” in Sanskrit. Anyone who has practised yoga recognizes that sitting in Sukhasana for a long period of time is tedious. Sukhasana needs the specific physical refinement that comes from performing all of the yoga asanas over a long meditation time. Sukhasana is like a pose with a steady foundation that provides a calm environment for the mind to relax into silence.
For performing, you need to find a place that enables the spine to relax into its natural curves so that Sukhasana (Easy Pose) becomes comfortable. The sacral curve (convex), lumbar curve (concave), thoracic curve (convex), and cervical curve (convex) all start at the bottom of the spine (concave). These curves, which form a giant “S,” are important for structural support and optimum head and rib cage stability. Whenever these curves are straightened, you must exert additional muscular effort to keep your body upright. Sukhasana may become a core as a result of this.
Easy trick to keep your spinal curves in Sukhasana (Easy Pose) is to rise up high enough in the pose such that your pelvis tilts forward. This produces the sacral angle—roughly a 30-degree forward slant—which enables the rest of the curves to work out fine. If you choose to sit in Sukhasana (Simple Pose) for pranayama (breathing practises) or meditation practice, it is beneficial to sit on a stack of blankets or a meditation cushion, even if you’re very comfortable.
Five steps of Easy Pose:
- To start, pile a few blankets (or set up your meditation cushion).
- To start, place one leg above the other and cross it. Make a mental note of which leg is in front so you can change the cross of your legs the very next time.
- Do not sit in Sukhasana for long meditation or pranayama sessions if your knees are jutting out above your hip bones. Your pelvis rolls back while the knees are lifted, flattening the lumbar curve. Underneath your legs, try putting another blanket or pillow.
- Enable your pelvis to slightly tilt to the front and downward as you rock to the front and back. In the pose, strive to figure your natural middle, the point wherever your belly feels neutral. However, since neutral is a position with little feeling, it can be difficult to feel neutral. While it is often easier to experience extremes, neutral is the best place because Sukhasana is designed to help us centre and relax our bodies in preparation for meditation.
- When you press your bones down and stay balanced in your body, you can feel a gentle rebound or rise up through your body.
How to do Sukhasana:
- Sit with your legs spread across and use a yoga mat or blanket when you’re on the cement.
- Position the left foot underneath the same right thigh by bending the left leg.
- Fold the right leg and put the right foot under the left thigh in the same way.
- The outer edge of your feet should be resting on the concrete.
- Stay seated with the back free of strain.
- Consider placing the palms of your hands on your knees or thighs.
- Sense growing breath as it enters and exits the body.
- Your entire system should be relaxed.
- Stay in this position for almost as long as it feels good to you.
- Merely ensure you move your legs in a different order and time. On even days, cross your right leg over your left, and on odd days, cross your left leg over your right.
Maintaining a straight spine can be difficult at first because most of us are used to sitting on our backs. It takes a lot of practice to sit straight even without assistance. It strengthens our core muscles and protects us from back pain and inflammation.
Benefits of Sukhasana:
Sukhasana is a common yoga asana with numerous health benefits. It’s achieved during the breathing and reflection exercises. This can also be achieved in a lotus or padmasana position. Sukhasana is a Sanskrit word that means “peace and place.” It denotes relaxation and joy. Asana, on the other hand, refers to a pose. Sukhasana is a simple asana that you can do on your own. There are numerous advantages to practising Sukhasana. It aids in the improvement of body posture and the relief of back pain. Throughout the day, we all sit in the same chair. Therefore, it is good to practise this yoga asana on a regular basis.
Pose for Meditation: is one of the most basic and effective meditative yoga poses.
Stress is lessened: It is a Dhyana pose, which means it helps to put the body and mind into harmony. It eliminates inner turmoil, neurosis, and pressure by regulating hormone imbalances in the body.
Relaxes the mind: This yoga posture is beneficial for calming the mind.
Beneficial to spinal fitness: The spine prefers to be straight and erect during the practice of the simple yoga pose, which is useful in enhancing the spine and back.
Stretch the knees and ankles: It also provides enough stretch to the ankles and knees, which is beneficial to their wellbeing.
Beneficial to the nervous system: It brings the central nervous system and the parasympathetic nervous system into harmony.
Back-strengthening exercise: This yoga posture, when practised regularly, makes your back healthier and more stable.
Relieves Depression: This has a calming effect on the brain and can aid in the treatment of migraines, epilepsy, and depression.
Drawback of Sukhasana:
There are several physical, emotional, and spiritual advantages that come with this simple yoga position.The limited contact surface between both the ground and the buttocks supports the majority of the weight of the body. This region will be a little sore after a while. This can be mitigated to some extent by using a pillow underneath the buttocks. The weight of the body is borne partially by the buttocks but rather by the legs in the other meditative asanas, which decreases the development of aches and pains.
- If you have hip or knee problems, or when they’re both swollen and painful, avoid this asana.
- If you’ve had a bulged disc, stay away from this asana.
Sukhasana is an asana that can be mastered with regular practice. You can easily hold this asana for a long time without straining.
Your back gets stronger as your spine is extended and expanded. As a result, you will become more at ease in the pose, gaining both physical and mental equilibrium. It relieves your brain and instills a sense of calmness and harmony in your body and mind. You’ll have a lot of fun. You become aware whether your mind, breath, and body have become one, and that your heart has been liberated from all obligations.
One of the easiest poses to do, Sukhasana is an evergreen yoga pose that belongs to hatha yoga style. As the name suggests, this easy pose brings in a lot of joy, happiness and health benefits. So, why not take the advantages and enjoy the good health by performing this easy yoga pose.