June Yoga Pose of the Month- Easy Pose
Easy Pose
Sukhasana (soo-KAHS-uh-nuh)
Sukhasana is a sanskrit word for “pleasure” or “happiness”, and asana means “pose”
Easy Pose is a comfortable and calming seated posture that creates space in the front body and length in the back. Although it is called “easy pose”, it might be very challenging for people that sit upright all day in chairs.
How to get into the pose
Start by sitting up tall on your mat, with your legs extended out in front of you and then cross your legs and tuck feet under opposite leg
Relax your feet and thighs
Keep your head, neck and spine aligned
Draw your chin in toward the front of your neck and imagine the crown of your head being gently pulled up toward the sky
Balance your weight on both sitting bones equally, keeping your pelvis in a neutral position
Place your hands on your knees, palms facing up (opens the shoulders and chest) and showing the universe we are open to listening and/or receiving or palms face down which allows for grounding and inward focus
Gaze straight ahead, eyes can be open or closed
Inhale and feel your spine grow long
Exhale as you root down through your sitting bones
Modifications and Variations
Place a block or bolster under your bum to reduce pressure on your knees
If your knees do not come all the way down to the floor place blocks or blankets under them for support
If there is any stress or tension through the ankles place a blanket under them for padding and support
Bring one heel towards your groin and let the other foot just rest on the floor in front of you with your heels lined up
Don't pull your feet in too close to your pelvis. Placing them farther away will keep your knees from bending too much
For more back support, sit with your back against a wall
Another variation is to place a yoga block between the wall and your shoulder blades
Benefits of Easy Pose
Calms the brain and promotes inner calm and grounding
Improves concentration and focus
Stretches the hips knees and ankles
Opens the hips, groin and outer thigh muscles
Strengthens the back
Facilitates meditation and pranayama (breathing practices)
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