Sukhasana (Easy Pose) in Yoga: Step-by-Step Guide

Apr 23, 2021
5 min read

The most beginner-friendly sitting posture for breathwork and meditation.

By PRANA EDITORS | Updated: May 9, 2025

Sukhasana, or Easy Pose, is a classic seated position widely used in yoga for breathwork and meditation. Unlike more advanced sitting postures like Padmasana, which require significant hip and knee flexibility, Easy Pose is accessible to most people, including beginners, kids, and seniors.

Quick Overview: Sukhasana is any comfortable cross-legged seated position that follows the key principles of seated asanas: relaxed shoulders, tall spine, and a stable lower body. In this Article: Meaning | Purpose | Steps | Modifications | Precautions | What Next

Since Sukhasana is easily one of the most commonly recommended postures in our Pranayama Learning Series, we’ve created this guide to help you sit in it with proper alignment, make it more comfortable with props, and authentically incorporate it into your daily yoga routine.

What is the Sukhasana Pose in Yoga?

At its core, Sukhasana involves sitting cross-legged on the floor with an upright spine and the knees falling naturally to the sides. It does not have a fixed leg-crossing pattern because it is intended to be accessible and comfortable for yogis of all levels. And, since it is gentle and suitable for all ages and abilities, Sukhasana is generally one of the first seated asanas you will learn in a yoga class.

Sukhasana (soo-khah-sa-na) comes from the Sanskrit words sukha (ease or comfort) and asana (posture or seat), giving it the English name “Easy Pose.” The name reflects the spirit of Patanjali’s Yoga Sutra verse: “Sthira sukham asanam”— practice is a seat that is stable and comfortable.

Here’s what makes Sukhasana truly special: Most classical pranayama and meditation postures—like Padmasana (Lotus Pose) or Siddhasana (Adept Pose)—require precise foot placement, symmetrical leg positioning, and/or significant flexibility in the hips, knees, and ankles.

Sukhasana, by contrast, invites you to sit in any cross-legged position that feels stable and relaxed, so long as the spine is tall, the shoulders are soft, and the body remains stable and relaxed.

Plus, Easy Pose is highly adaptable. With the help of props like yoga blocks, bolsters, cushions, or folded blankets, Sukhasana can be modified to support your unique body structure and flexibility. This makes approachable for beginners, but also an excellent choice for longer practice sessions.

Purpose and Applications

Sukhasana provides a stable and spacious seat for practices that require stillness, such as pranayama, meditation, chanting, or intention-setting rituals at the start or end of a yoga session.

Because the posture doesn’t demand complex alignment or extreme flexibility, it allows you to focus on the technique itself. The lower body settles into the earth, while the spine extends upward, creating a vertical channel for breath, energy (prana), and awareness to move freely.

“From a pranayama perspective, Easy Pose is where you first learn to engage the torso—from the tailbone to the crown—with awareness and precision,” explains yoga teacher Hannah Schmidt. “The body is alert, yet receptive—and that's a quality essential for many deeper practices.”

Here a quick recap of the most common ways the Sukhasana Pose is used in yoga:

A basic seated posture for breathwork or mindfulness
A comfortable position for guided meditation or mantra chanting
A resting pose for floor-based or restorative sequences
A preparative step for progressing to more demanding poses like Padmasana

Editor’s Note: If you have lower back pain due to tight hips or hamstrings, cross-legged sitting can feel uncomfortable due to the rounding in the lower back. A kneeling posture like Virasana (Hero Pose) may be a better alternative, especially when supported with props.

How to Sit in Sukhasana — Step-by-Step

Follow these simple steps to sit in Sukhasana during yoga practice:

Start in Dandasana (Staff Pose): Sit on your mat with your legs extended forward and spine tall. Place your hands beside your hips and ground the sitting bones into the floor.
Cross your legs gently: Bend your knees and cross your shins, allowing each foot to rest comfortably beneath the opposite knee. Since there is no fixed pattern, you can simply choose the most natural and balanced position for your body (intuitively).
Adjust your seat: Use your hands to lift the flesh of the buttocks back and outward, helping your pelvis tilt slightly forward. Sit on a blanket or cushion if your knees are higher than your hips.
Lengthen your spine: Stack your head, neck, and torso in a straight line. Imagine a gentle lift from the crown of your head as your spine lengthens upward.
Relax your shoulders and face: Drop the shoulders away from the ears. Soften your jaw, relax your tongue, and let the face be calm and neutral. You can keep your eyes open, closed, or half-open, with a softened gaze.
Place your hands comfortably: Rest your palms on your knees or thighs. Face the palms upward to encourage openness, or downward for grounding. Consider using hand gestures like Chin Mudra or Jnana Mudra if you're practicing pranayama or meditation.
Align and settle: Ensure that your weight is evenly distributed on both sitting bones.
Breathe naturally: Begin to breathe steadily. Stay here for as long as is comfortable.

Pro-Tip: To develop balanced flexibility in both hips and legs, make it a habit to alternate which shin or leg you place in front each time you sit in the Sukhasana Pose.

Modifications

Sukhasana isn’t about forcing your body into a shape—it’s about creating a comfortable and stable seat. For many yogis, especially beginners, seniors, or those with tight hips, props can make a huge difference in achieving proper alignment and being able to sit in Sukhasana for a few minutes.

Here are a few effective ways to modify Sukhasana with yoga props:

Cushion or bolster: Sitting on a meditation cushion or lean bolster elevates your pelvis above knee level. This will reduce pressure on the hips and prevent lower back rounding.
Yoga block(s): Sit on a yoga block if the hips are especially tight. They provide firmer, higher support, and help relieve more strain in the groin and lumbar spine.
Rolled blankets: If your knees hover uncomfortably, placing stacked blankets beneath each knee reduces tension in the inner thighs and allows the hips to soften gradually.

Pro-Tip: You can also try sitting near the edge of your prop to tilt the pelvis. Sitting slightly forward on your support—not centered—encourages a gentle anterior pelvic tilt. This helps maintain a long spine without needing to forcefully “sit up straight.”

Safety and Contraindications

Despite its adaptability, Sukhasana is not entirely risk-free, especially if you have age or injury-related physical limitations. Here are some situations when you should avoid or modify it:

Avoid Sukhasana if you have acute knee pain, hip issues, or recent injuries in the lower body.
If your lower back rounds or feels strained during Sukhasana, sit on a folded blanket, cushion, bolster, or yoga block to raise your hips above knee level.
People with varicose veins, sciatica, or circulatory issues may experience tingling or numbness in Easy Pose. It's advisable to take breaks and stretch the legs often as a countermeasure.
If you feel pins-and-needles, extend the legs forward and shake them before returning to the pose.

Editor’s Note: If sitting cross-legged feels consistently uncomfortable, try kneeling postures instead. They require less hip rotation and can offer more lumbar back support.

Final Thoughts + What to Read Next

This article is a part of the Pran-Asana Series, which explores the most commonly used postures for pranayama and meditation—each valued for its unique arrangement and energetic effects.

If Sukhasana feels too simple or you’re ready for a more structured seat, next up we’ll explore Siddhasana, which is one of the most authentic, traditional postures for pranayama.

Before you go, here are a few other articles that may interest you: