Gomasana
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Easy Pose
SeatedPrenatal

Easy Pose

Sukhasana

A simple cross-legged seated pose used for meditation and breathing exercises. Despite its name, it requires an open hip and a strong back to maintain comfortably.

  • ·Opens hips
  • ·Calms the mind
  • ·Strengthens the back

Instructions

  1. 1Sit on the floor and cross your shins comfortably in front of you, each foot resting beneath the opposite knee.
  2. 2Elevate your sit bones on a folded blanket if your knees rise above the level of your hips.
  3. 3Root your sit bones firmly into the support beneath you and lengthen your spine upward.
  4. 4Rest your hands on your knees, palms facing up for an open quality or down for a grounding quality.
  5. 5Soften your jaw, relax your shoulders away from your ears, and gaze softly forward or close your eyes.
  6. 6Breathe naturally for as long as comfortable, then switch the cross of your legs and hold for the same duration.

Contraindications & precautions

  • ⚠Chronic lower back pain — sit on a folded blanket to tilt the pelvis forward and prevent lumbar rounding.
  • ⚠Knee ligament injury — avoid forcing the knees down; support them with folded blankets placed underneath.
  • ⚠Sciatica flare-up — elevate the hips significantly to reduce compression on the sciatic nerve at the base of the spine.

Videos containing this pose

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