Vinyala

Pose sheet

Easy Pose

Sukhāsanaसुखासन

Sit upright with crossed legs and each foot beneath the opposite thigh.

Open this pose in the 3D body

Steps

Support

Both sitting bones and the outer edges of both feet.

Enter

  1. Sit with your legs extended in front of you.
  2. Bend your right leg; place your foot beneath your left thigh.
  3. Bend your left leg; place your foot beneath your right thigh.
  4. Lengthen your torso and align your head over your spine.
  5. Rest palms down on knees; touch thumb and index fingertips.

Hold

  1. Maintain your spine's natural curves.
  2. Relax your arms and shoulders.
  3. Distribute your weight between both sitting bones.
  4. Alternate which leg you cross first each time you practice.

Exit

  1. Slowly uncross your legs.
Breathing
Breathe through your nose without holding your breath.
Gaze
Gently close your eyes.
Duration
A few minutes.

Adapt

Adaptations

  • Raised seatUse folded blankets to raise hips above knees.
  • Supported kneesPlace a folded blanket beneath each knee.
  • WallRest your back against a wall, maintaining your spine's natural curves.
  • ChairSit upright with both feet supported directly beneath your knees.

Variations

  • Forward fold with your legs crossed.
  • Seated twist with your legs crossed.
  • Palms facing up: chin mudrā.