:: Yoga :: Asana :: Sitting Asanas :: Sukhasana

DEFINITION:  In India, people used to sit on the ground by folding their legs.  This is a common pose, but it is considered as an asana too.  This is the easiest post anybody can perform.  The term ‘sukha’ means to ‘relax’ and asana means ‘pose.’  This pose relaxes the body completely.  In this modern world, people sit in dinning table and in different chairs.  Because of this, legs get stiffened.  To prevent his complication, sukhasana is recommended.


  1. Sit firmly in the ground.
  2. Straighten the legs.
  3. Bend the left leg first, cross it to right side and place the heel below the right thigh.
  4. Bring the right leg and cross to left side and place the heel below the left leg thigh.
  5. This end stage resembles “X” shape.  This is sukhasana.
  6. The hands should be interlocking each other (karkada mudra).
  7. Check that you are sitting erect and spine is straight.

DURATION:  A minimum of 30 seconds.  You can increase the timing gradually till you feel comfortable.  You can even sit for longer duration during meditation.

  1. Meditation on muladhara chakra fetches excellent benefits.
  2. Strengthens the knee joints and wrists.
  3. Stimulates the acupressure points in the body and strengthens them.
  4. Muladhara chakra gets activated and yogic power is obtained.
  5. Strengthens the backbone and makes one look fresh and young.
  6. “Balanced breathing” occurs in this pose and thereby relaxation of mind occurs.
  7. Thought waves are controlled and concentration increases.
  8. Reduces the heat present in anus region.
  9. All muscles and nerves present from hip to heel get strengthened.

PRECAUTIONS:  Obese people, rheumatic and gout affected people should do this asana slowly till they feel comfortable.

COUNTER POSE:  Straighten the legs, massage the thighs and calf muscles.

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