Sukhasana
Sukhasana is a cross-legged sitting position with the spine upright and relaxed. It is traditionally used for meditation and conscious breathing, but also as a therapeutic posture to improve pelvic alignment and stability.
Instructions
Sit on the mat with your legs crossed, one shin in front of the other (not necessarily in the “lotus” position).
If you have difficulty keeping your back straight, use a pillow or yoga block under your pelvis.
Place your hands on your knees or thighs, with your palms facing up or down.
Gently stretch your spine upwards, without tensing your shoulders or neck.
Close your eyes, relax your jaw, breathe deeply, and hold the position.
Remain in the posture for 1 to 5 minutes (or longer), keeping your attention on your posture and breathing.
Exercise Details
Repetitions
1
Hold Time
120 seconds
Breathing
Slow, deep, and diaphragmatic breathing through the nose. Focus on expanding the chest and relaxing the abdomen.
Important Warnings
People with stiff hips or knees:
this can cause tingling or pain. We recommend sitting on a raised support and/or using cushions under your knees.
People with back problems:
keeping your spine straight can be tiring or cause imbalance. We recommend practicing near a wall or using lumbar support.
Pregnant women:
It may be fine with support, but it is better to open your legs in a butterfly position.
Quick Info
Related Exercises
Beginner • 2min
Beginner • 6min
Beginner • 3min
Intermediate • 3min