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colorful meditate

Sukhasana: Seated Easy Pose

Whether it’s been a long day or week filled with joyous times or a few more bumps along the path than preferred, we could all use more moment of serene peace, reflection and gratitude. An ideal asana for meditation, Sukhasana or seated easy pose supports your journey of surrendering and becoming the witness to such an emotional, mental and physical release.

To come into a comfortable and cross-legged seated meditative pose, feel free to sit on a chair or a bolster to alleviate any sense of discomfort in the hips, lower pack or tailbone region. To create a sense of effortless ease, preparing your mind, body and soul to release all worries and outside influences, place blankets under the knees making it easier and more comfortable to sit in Sukasnana for longer periods of time. Bring your attention to your intention for the practice and present moment of stillness. Notice your thoughts, habits of thoughts, and if you feel distracted just notice it, but do not allow such distractions to overwhelm you and bring your attention to alignment: the long extension of your spine, neutrality in the back of your neck as your crown reaches up towards to the sky.

The asana’s relative ease on the knees allows your hips to open without discomfort. You are welcome to sit in this pose for any length of time, but if you practice Sukhasana on a regular basis, be mindful in alternating the crossing of the legs. Physically, the benefits of Sukhasana include strengthening the upper back, knees and ankles. Emotionally and mentally, Sukahasana when practiced with diligent and gentle pranayama work, calms the mind and nervous system achieving a sense of internal peace.

To help you safely strengthen and stabilize your thoracic and cervical spine, Gary Kraftsow guides you through an intentional and progression-based sequence in his Viniyoga Therapy for Upper Back, Neck and Shoulders DVD.