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Sukhasana Steps, and Benefits

Most people often relate Yoga to the tough, and complex poses which are very hard to do by an average person who doesn’t go to yoga classes, but that is not the reality.

Many yoga poses are very easy, and simple to do. One of such poses is Sukhasana.

Sukhasana is a very simple posture in Hatha Yoga, you just need to sit with your leg crossed. [1]Wikipedia

For those of you who find it difficult to sit in the tough yoga poses for a prolonged period, then this pose is for you. It is so simple that it is also used for meditation.

English name and meaning of Sukhasana

Easy pose

Sukhasana is a Sanskrit word, Sukha means Pleasure or Happiness, and Asana means Posture. In English, it is known as “Easy Pose”.


It is pronounced as Su – Kha – Asa – Na. It has a very simple pronunciation, and this pose is also easy to do.

“Yoga is the perfect opportunity to be curious who you are”.

~ Jason Crandell

Let’s start doing Sukhasana with this beautiful quote, take a yoga mat, and be ready to perform it with me.

How to do Sukhasana (Easy Pose)?

Easy pose Steps
  • Sit straight on the yoga mat or the floor with legs fully extended in front of you.
  • Bend the left leg, and take it beneath the right thigh.
  • Similarly, bend the right leg, and take it beneath the left thigh.
  • Rest the foot on the floor.
  • Adjust a bit to make yourself comfortable in this pose.
  • Keep the spine, and neck straight so that they are in a straight line throughout the process.
  • Place your hands on either knee (you can even place your hands on your lap), elbow bent a bit.
  • Then close your eyes.
  • Breathe slowly, and deeply, and make the body relaxed.
  • Feel each breath, focus on every part of the body from top to bottom.
  • Stay in the pose for 3 or 4 minutes.
  • Then interchange the leg position, and repeat. [2] procedure of Easy Pose

Leave all the thoughts aside, and be in the pose, look into every part of your body, and keep your eyes between the eyebrows.

For beginners, it may be difficult to maintain the pose, as we are habitual of sitting with crooked back or with support of something.

But no worries try to maintain the pose as long as you can, you will get habitual of it soon, and then you will be able to do it for a longer period.

If you find it difficult to sit in complex poses, then start your yoga journey with Sukhasana.

Benefits of Sukhasana (Easy Pose)

benefits of sukhasana

Preparatory Pose

Easy Pose is one of the basic poses, so it builds the foundation for other tough poses, if you master this pose, then other poses will become easy for you.

Opens up the hips

If you have tight hips, start doing this pose, this will help you to get rid of the stiffness from the hips.

Relief from stress

Sukhasana is also used as a meditative pose in many cases, this pose helps to relieve stress, relax the mind, and have a soothing effect on the mind, and body.

Improves body posture

If you are someone who often spends the whole day sitting, then you probably have a rounded back and a very bad posture.

You must add this to your routine, this pose will help you to improve your posture, and strengthen the back muscles.

Few other benefits:

  • Balanced body
  • Removes stiffness from the body
  • Increase in concentration
  • Make the joints flexible
  • Cure mild depression

Common Mistakes in Sukhasana (Easy Pose)

common mistakes in Sukhasana

Rounded back

This might be difficult to maintain a straight pose at the initial stage but try at least for as long as you can.

Closed chest

This pose helps to get the body relaxed, so don’t close your body in the pose, open it up, be relaxed, and enjoy the pose.

Uncomfortable legs position

If you are feeling unwell with your leg position, adjust a bit to make it comfortable, otherwise, you would not be able to do it for a longer period.

Leaning forward

This is one of the common mistakes, don’t lean forward while doing this pose. We will learn how to avoid leaning forward now in the variation section.

Variation for Sukhasana (Easy Pose)

Put cushion or pillows below your knees to make the pose more stable, this will help you to maintain the pose for a prolonged period and will prevent you from leaning forward.

Sukhasana should be avoided in:

when to avoid Sukhasana

This pose should be avoided in the following cases

Digestion Issues: If you have digestion issues, refrain from this pose.

Spine Pain: Those of you who have any kind of a pain in the spine, or any issue in the spine don’t do this pose.

Slip Disk: Avoid this if you are suffering from a slipped disk.


Arthritis patients will find it difficult to sit in this pose, and even if you have any knee issues, take a step back from this pose.


Someone who is suffering from Sciatica (pain in the back, and hip due to the compression of the sciatica nerve) avoid doing this pose because your nerve can get pinches, and it will increase the pain.


Those who have migraines will find it difficult to maintain the pose with eyes closed, so you better do the poses to relieve from migraines. [3]

Then go for Sukhasana


Sukhasana is one of the easiest poses in yoga, beginners can do it easily.

So, start doing it, and see the new you (flexible, relaxed, and calm).

Do let me know if it benefits you, and if you have any query post them in the comment section.


This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.


1 Wikipedia
2 procedure of Easy Pose


My name is Kunal Koli . I am doing my BBA from Ambedkar University Delhi ( AUD) . I am from Delhi , India . I am passionate for Yoga and fitness. Without health, wealth has no meaning. And I am also learning Digital Marketing because Digital is the future. And I don’t want to get lost somewhere in obsolete World.

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