Sukhasana: Seated Meditation Pose

Pronunciation: sook ah sah nah
Translation: Sukha" means "pleasant" or "comfortable" in Sanskrit.

Sukhasana is the basic cross-legged sitting posture which is excellent for meditation, pranayama (yogic breathing practice) and for the start of a yoga class. In the Iyengar system, Sukhasana and Swastikasana are two names for the same pose.

The practice of sitting for few minutes in Sukhasana at the beginning of class creates a receptive mind. In Sukhasana, begin the process of involution which you will extend and deepen throughout your practice.  Begin notice what is going on inside you, as you shut out the outside world that you usually are noticing through your eyes and ears. In yoga, this process is called “Pratyahara” which is a turning inward into the self.

For meditation and seated pranayama, finding a comfortable seated cross-legged position is important. You can get your seat as a foundation comfortable, and this allows you to maintain and erect spine and sit still. This stillness is dynamic and not absolute as subtle naturally shifts happen in the body as you sit. Some can do a more difficult cross-legged pose called Padmasana (Lotus Pose). Start with this pose, Sukhasana, and adapt it to your body by using props to support you. Doing Sukhasana summons flexibility in the back  of the thighs and inner thighs along with the back of the pelvis, with open hips. We will explain how to do the posture in this article.

If seated meditation or pranayama is not comfortable in this posture, alternatively, you can use a chair. The chair should be firm, your back straight, and your feet on the floor or supported on a yoga blocks or a bolster.

Technique:
You can sit on a mat, or a mat and one or more folded blankets or a yoga bolster or other props. You should sit on a high enough height so that the knees are no higher than the frontal hip bones.  If necessary to obtain enough height use a stack of blankets or a yoga bolster.  Different bodies need very different elevation to raise the hip bones so they are higher than the knees.

Sit on the blanket in Dandasana (Staff Pose) with the legs extended in front of you. Cross your legs, and place the feet directly below the knees. To lengthen the spine, focus on pressing sit bones down to the floor as you reach the crown of the head upward. Your sternum lifts and moves forward while you relax and drop the shoulders.   The spine should be kept extended and perpendicular with the floor throughout.

Focus on feet and legs:
Cross the legs mid-shin and not at the ankles as that may put an uncomfortable torque on them. The soles of the feet face to the sides while the toes will face forward.  Your feet will be under your knees. The feet may have a tendency to creep forward or back under the thighs, but try to keep them under the knees where you cannot see them.

Balance evenly on your sit bones. Notice whether the weight is equal on each side of the body, and also whether you are putting more weight on the fronts or backs of the sit bones. Make it even and balanced all around. You may want to reach down and pull the buttock flesh on each side out and to the back to create more support. Roll the thighs inward as the buttock flesh move outward. Widen the sit bones as best you can.

Your pelvis is your foundation. Notice the alignment of your pelvis by looking at your hip bones. As pointed out earlier, if the hip bones (iliac crests) facing forward are lower than your knees, you need more of a lift underneath your body. Sit on a block or two as shown (or more folded blankets or cushions) until you notice that the hip bones are higher than your knees. This allows the pelvis to align properly. Notice a normal lumbar curve in your lower back and you have it.  Although a normal lumbar curve in your lower back is desirable, some people with a very mobile lumbar spine are prone to over-arching the lower back.  Keep a “normal” lumbar curve, no more, no less

If you “built a mountain” underneath you with the blocks, blankets, or cushions, you may notice your knees are floating unsupported in mid-air. If this happens, try putting a yoga block under each knee as shown, or put the block flat against the floor if it is too high. Alternatively use a cushion under each knee or some folded blankets. The idea is to make you as comfortable as possible for sitting. Knees should be level at an equal height whether or not you are using support. Be aware that developing the flexibility to sit easily is a gradual process. Every body has a different anatomical structure in their hips.

Relax your muscles in the groin area and let them go downward. The more your legs can let go, the easier it is to go deeply into pranayama and meditation practice. If you are sitting for a long time, be sure to uncross your legs and recross them with the other leg on top. This gives you balance and keeps the circulation flowing. This changing of leg position is particularly important when one of the legs “falls asleep” and looses sensation.  Prompt changing of the leg positions can avoid long term injuries.

Those on a meditation retreat should use lots of pillows and blocks to build a comfortable throne for extended sitting.

Breathing: With a long spine, inhale and bring your ribs out to make room for air. Broaden the chest on all sides. Notice how you fill with air starting in with your abdomen rising, then chest filling from the bottom up. Do not breathe by pumping the abdomen in and out.  Rather focus or expanding the ribs during inhalation and contracting them as you exhale.  Keep a soft diaphragm.  The chest stays lifted during the exhale.

The eyes are soft and looking out from the back of the head or they are gently closed in this pose. The throat is soft. Relax and soften the face and jaw. Let the tongue rest against the floor of the mouth or float freely inside the mouth.  Avoid pressing the tongue to the roof of the mouth.

Looking from the side, you will notice that a person’s ear is over their shoulder and then over their hip, in a line similar to Tadasana. The subtle adjustments described will help allow this proper alignment of torso. Rest the hands on the knees with the palms facing down. Hold the pose for several minutes. Allow yourself to withdraw your senses that take in information and notice the inner body and rest there.

Beginner’s Tip: The most important thing is to raise yourself up on pillows or yoga blocks or blankets if your knees come higher than your frontal hip bones. Try not to torque the ankle and experiment with placement so that the feet are under the knees and the ankles feel good. Use support under each knee so they are at the same height and can rest in the pose. Switch sides by recrossing the shins the other way with the one that was lower on top. Flexibility comes gradually so keep practicing.

Benefits:
This pose will open the hips and groin muscles.

The spine lengthens and postural awareness deepens. 

The pose facilitates meditation and pranayama.
Sukhasana  helps one to be more calm and self-aware of the inner body and breathing.

The lower back strengthens.

Contraindications and cautions:

If you have had a knee or hip injury, don’t do this pose unless it was a long time ago and is currently fine.
 
Be gentle with your body and listen to it as you do the posture. Be careful of the knees, the hips, lower back and ankles. Use props as needed. A yoga teacher can help you make the pose comfortable.

Thanks to Victor Oppenheimer for his editing and expertise in this article. 

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