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Sukhasana (split feet)

Precaution 

Procedure 

Benefits

SUKHASANA (split feet)

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      Sukhasana(split feet)

Sukhasana or the easy sitting pose is one of the simplest pose for meditation suited for all beginners. Sukhasana comes from the Sanskrit work ‘Sukham’ which can mean ‘comfort’ , ‘easy’, ‘joyful’, ‘pleasure’, etc. Sukhasana can be done by all age groups.

In many Asian countries, including India, Sukhasana is part of the daily routine. Traditionally people would take their meals sitting on the floor in Sukhasana. Hence for them, Sukhasana is simple. In western traditions, people usually sit on a chair during meals. Hence many westerners find it difficult to sit on the floor in the cross legged position. But Sukhasana is the simplest of the sitting postures in yoga. It is easy to perform and can be done even by elderly people. But, those with serious knee or hip injuries should avoid this posture.

You may need a little help for the first few times you try the Sukhasana, especially if you are new to the practice of yoga. Given below are a few tips that could make this pose easier for beginners –

  • Use a thick cushion or a yoga block for added comfort
  • Sit with your back close to a wall; make sure that the wall is a bit closer than the length of a yoga block, so that you can wedge the ends of a yoga block between your shoulder blades and the wall.
  • Place a folded blanket under your hip bones or your knees. 


          Precaution of sukhasana(split feet)

  • The Sukhasana pose is quite easy to perform for most people of all ages and levels of physical fitness.
  • However, it is important that you avoid this pose, in case of –
    • Recent or chronic knee injuries
    • Hip injuries
    • Inflammation in the knee or hip
    • Spinal disc problems
  • It is also important that you practice this pose under the guidance and supervision of a certified yoga guru, at least until you master it. In case you experience any pain or discomfort while performing the Sukhasana, you should discontinue practicing the pose until you consult a doctor. 

        Procedure of sukhasana(split feet)

  • Sit on the floor with legs stretched out. Always use a yoga mat or a cushion or a carpet while sitting on the floor.
  • Fold the left leg.
  • Then fold the right leg and keep apart from left leg.
  • Keep the hands on the knees. Jnana mudra or Chin mudra can be used if you are using this posture for meditation.
  • Sit erect with spine straight.
  • Relax your whole body and breathe normally.
  • Maintain this position for as long a comfortable. 

        Benefits of sukhasana(split feet)

  • Sukhasana is the most suited sitting posture for beginners. It is good for practice of meditation and pranayama. Those who have tight hips, cannot sit in advanced postures like Padmasana. For them Sukhasana is the easiest alternative.
  • Once you are comfortable with Sukhasana, you should move on to more advanced sitting postures like Ardha PadmasanaPadmasana or Sidhasana for meditation. If you are meditating for less than 30 minutes per session, Sukhasana may be sufficient. But to hold the body steady for longer durations, one needs to adopt more advanced sitting postures.
  • Amplifying your state of serenity and tranquility.
  • Broadens your collarbones and chest.
  • Calming your brain.
  • Eliminating stress, anxiety and mental exhaustion.
  • Improving alignment.
  • Lengthening your spine.
  • Opening your hips.
  • Promoting inner calm.
  • Reducing fatigue.
  • Strengthening your back.
  • Stretching your ankles and knees.