SUKHASANA

Sukhasana, also referred to as easy pose, is a yoga asana performed in a seated position. Easy pose aids in opening the hips and aligning the spine, and its simplicity makes it suitable for yogis of all skill levels, including beginners. Sukhasana, easy pose, is a simple cross-legged sitting asana in hatha yoga, sometimes used for meditation in both Buddhism and Hinduism.  For meditation, it is important that the spine be straight and aligned with the head and neck. But if the practitioner steadies the sukhasana pose by putting pillows or blankets under the knees to create a steadiness, it may be easier to sit longer in sukhasana for meditation without slumping forward. An additional blanket or pillow under the buttocks may also be beneficial and steadying. One can stay in this poseas long as one is comfortable to be in the pose. It can be done for a time period of 2 hours 32 minutes at a stretch or more than that. The crossings of the legs should be altered regularly.

Precautions: Do not perform this pose in case of any severe leg problem. Do not practice this pose if there is any pain in the lower spine or sciatica or in case of any severe knee problems. Consult a doctor before beginning an exercise regime. Students with arthritis in the knees, hips, and feet, especially senior citizens, should avoid sitting on the floor. Those with a slipped disc, spinal issues, weak digestion, minor backache, or knee pain can take support of the pillow but shouldn't stay for more than 5 mins in the pose.

Method: this asana can be practiced as follows:

Step 1. Sit on the floor with legs stretched out. 

Step 2. Fold the left leg and tug it inside the right thigh.

Step 3. Then fold the right leg and tug in inside the left thigh.

Step 4. Keep the hands on the knees. 

Step 5. Sit erect with spine straight.

Step 6. Relax your whole body and breathe normally.

Step 7. Maintain this position for as long a comfortable.

Benefits: The Siddhasana pose stretches the hips, adductors, knees, and ankles. When done correctly, it also helps direct energy from your lower body upward through the spine, which results in a flat back, upright posture, and long spine.

Sukhasana strengthens the back and stretches the knees and ankles. It also opens the hips, groin, and outer thigh muscles (abductors). Sitting upright with your spine aligned also reduces stress and anxiety.

It tones the pelvic muscles and the sciatic nerves and is beneficial for women who have an underdeveloped pelvis. - It helps to alleviate disorders of both the male and female reproductive organs. - Regular practise relieves constipation. - It helps eliminate anger and has a cooling effect on the brain.