1. Come into a seated position with the buttocks on the floor, then cross the legs, placing the feet directly below the knees. Rest the hands on the knees or the lap with the palms facing up or down.
Optional: Use a hand mudra while seated in the posture.
2. Press the hip bones down into the floor and reach the crown of the head up to lengthen the spine. Drop the shoulders down and back, and press the chest towards the front of the room.
3. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth.
4. Breathe deeply through the nose down into the belly. Hold as long as comfortable.
Benefits + Contraindications
Benefits: Easy pose is a comfortable seated position for meditation. This pose open the hips, lengthens the spine and promotes groundedness and inner calm.
Contraindications: Recent or chronic knee or hip injury or inflammation.
Modifications + Variations
Modifications: Place folded blanket under knees or under the hip bones.
Variations: This pose is very similar to Accomplished pose, Siddhasana.
A seated meditation posture is usually chosen to begin or end a practice of yoga.
Use one or more of the following postures to build a sequence ending after this pose: Seated Head to Knee, Bound Angle, Seated Twist, Seated Angle, Revolved Head to Knee.
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