How to do Sukhasana
- Sit on the mat, or on a folded blanket, and cross the legs at the shins.
- Place each foot under the opposite knee.
- Rest the hands on the knees or in the lap.
- Lengthen the spine, relax the shoulders and close the eyes.
- Breathe slowly for as long as is comfortable.
Coming out of the pose
- Uncross the legs and stretch them out; next time cross them the other way.
Alignment cues
- Knees at or below the level of the hips.
- Sit on the front of the sitting bones.
- Crown of the head lifts gently.
Beginner version and props
- Sit on a cushion high enough that the knees are lower than the hips.
- Support the knees with blocks.
- Sit with the back against a wall.
Benefits
- A comfortable seat for meditation and breathing practice.
- Gently opens the hips.
Who should take care
- With knee problems, raise the seat and support the knees.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Sitting on the floor with the knees higher than the hips, which rounds the back.
In a sequence
After it: Padmasana (Lotus Pose)
Read more: Meditation for Beginners: How to Start and Keep Going
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.