Sukhasana

Sanskrit:

Sukha - Ease, easy

Easy Pose ("pose of ease")

In the Iyengar system of nomenclature, Sukhasana and Swastikasana are two names for the same pose. Swastikasana is Sanskrit for Crossed-Limbs Pose. However, a variation of Siddhasana may also be used (feet resting one in front of the other)

Benefits:

• Calms the mind.
• Strengthens the back.
• Mild stretch to the knees and ankles.
  

Contraindications:

• Support knees, especially for any pain or prior injury. Pose may need to be avoided for serious knee injuries.
• Knees should not be higher than the hips. If this is the case the muscles in the groin will harden.

Technique:

• When seated in Sukhasana the knees should be lower than the hips, allowing the hips to be relaxed and open. Use enough support, either blankets or a cushion to lift the body up allowing the knees to lower.
• The feet may be under the knees, crossed legs, or resting with one in front of the other in a variation of Siddhasana.
  
• Extend up through the spine from the sit bones releasing down into a support (blanket or cushion) and upwards
• Stacking each vertebrae, one atop the other
  
• The crown of the head lifts upwards
• The chin tucks in very slightly in order to lengthen the neck
• The shoulders should be releasing down towards the tailbone allowing the heart and chest to be open.
• Arms release down with the hands resting on the legs with either open palms or the first finger brought to touch the tip of the thumb in Jnana Mudra.