Sukhasana: Making Easy Pose Actually Easy

Yoga poses 4 illustrations Updated 2 Nov 2026

Sukhasana is the simple cross legged sitting posture used for breathing practice, meditation and chanting. Sukha means ease, comfort or happiness, so the name promises a pleasant seat. For many adults whose days are spent in office chairs, though, crossing the legs on the floor makes the lower back round and the knees float high, which is anything but easy. The fix is almost always a cushion.

This page shows how to set up sukhasana so the spine stays tall without effort, how to support the knees, how long to sit, a short breathing practice to begin with, and alternatives for people with stiff hips or sore knees. Searches for easy pose yoga, sukh asana and sukhasana yoga all describe this seat.

Sanskrit: Sukhasana (sukha: ease)
English: Easy pose, cross legged seat
Level: All levels
Hold: 5 to 20 minutes
Key prop: Firm cushion or folded blanket
Used for: Pranayama, meditation, chanting

How to do sukhasana

Fold a blanket or place a firm cushion on the mat.
Sit on its front edge so the pelvis tips slightly forward.
Cross the shins, each foot resting below the opposite knee.
Let the knees drop; if they stay high, slide blocks under them.
Palms go on the knees, or rest one in the other in the lap.
Lift gently through the crown and relax the shoulders.
Breathe naturally; change the cross of the legs halfway through longer sits.

Sukhasana (easy) in pictures

Sukhasana on a firm cushion with the hips higher than the knees and the spine tall — Level
All levels
Hold
5 to 20 minutes
Works on
Upright posture
Sitting on the front edge of a cushion tilts the pelvis forward so the spine stacks up without strain.
**Teacher's cue:** Hips higher than knees, then everything else gets easier.

Easy pose with yoga blocks placed under each knee for support — Level
Beginner
Hold
5 to 10 minutes
Works on
Hip comfort
When the knees float, blocks or rolled towels underneath let the hip muscles relax.
**Teacher's cue:** Let the thighs rest down onto the support.

Easy pose sitting with the back against a wall for support during longer meditation — Level
All levels
Hold
10 to 20 minutes
Works on
Supported sitting
A wall behind the back is a good option for longer sits or a tired back.
**Teacher's cue:** Leave a hand's width of air behind the waist.

Easy pose with hands in chin mudra on the knees during breathing practice — Level
All levels
Hold
5 minutes
Works on
Breath awareness
Resting the hands in a gesture on the knees helps the shoulders settle during breathing practice.
**Teacher's cue:** Relax the jaw and let the tongue rest.

Why cushion height matters

When the hips are lower than the knees, the pelvis tilts back and the lower spine rounds. The back muscles then work hard to hold you up, and they tire within minutes. Raising the hips on a cushion lets the pelvis tilt forward and the natural curve of the lower back return. Most beginners need ten to fifteen centimetres of height; very flexible people may need none. Experiment until sitting feels light.

A five minute breathing start

Sit in sukhasana, eyes closed. For one minute, simply notice the breath. For two minutes, stretch each outbreath so it outlasts the inbreath. For two more minutes, practise gentle alternate nostril breathing. End by resting the hands in chin mudra and sitting quietly. This short sequence is a good daily anchor for beginners.

Options for stiff hips and knees

Higher seat: stack two cushions or sit on a low stool.
Kneeling: vajrasana with a cushion between the heels.
Chair: sit on the front half of a chair with feet flat; it counts.
Legs out: sit against a wall with legs extended if knees are painful.

With knee replacements or recent knee injury, check with your doctor or physiotherapist before deep knee bending.

Sukhasana and other seated poses

Sukhasana is the gentlest of the classical meditation seats. Half lotus and full padmasana lock the legs more firmly but need open hips. Siddhasana places one heel in front of the other. Choose whichever lets you sit still with a tall spine and no pain; the seat serves the practice, not the other way round. More seated poses are on sitting yoga poses.

Benefits of easy pose

Gently opens the hips and stretches the knees and ankles.
Builds the postural muscles of the back when sat in regularly.
Provides a stable base for breath work and meditation.
Sitting on the floor and getting up again keeps hips and knees mobile, a useful ability with age.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.