Sitting Comfortably in Sukhasana (Easy Pose)

Props:  Several firm (not plushy) blankets

• Fold several firm blankets into a firm support about 6 to 8 inches high.  The height will depend on the tightness of your hips.

• Place the blankets so the V shaped corner is facing the direction you will sit.  Sit on the V-shaped corner and stretch your legs out in front of your torso on the floor.

• Cross your shins, bend your knees, and place each foot beneath the opposite knee as you fold the legs in towards your body.

• Allow the outer edges your feet to rest comfortably on the floor, and the inner arches to relax  just below the opposite shin.  You'll see a triangle formed by your two thighs and crossed shins.

• There should be a gap between the feet and the pelvis.  The knees should be as high as or lower than the hips.  If they are higher, use more blankets.

• Lean slightly forward, and then move slowly back until the crown of your head is over your tailbone.  Allow your tailbone to become heavy.  Feel or imagine your lower belly drawing in and up slightly.  (Imagine drawing your hipbone points together or zipping up the belly from the pubic bone to the navel.)

• Wrap your shoulder blades lightly around the back of your heart, taking care not to poke the lower ribs forward.

• Place your hands on your thighs, palms face up, perhaps with the thumb and forefinger touching.  Or place one palm on top of the other in front of you.

• If your legs feel as if they need support, place a soft block or blanket under the centre of each outer thigh.

• Breathe easily.  Have the intention to relax even as your spine remains long.

• If you practise this pose regularly, alternate the cross of the legs.  A good way to remember which way you will cross is to have the right shin in front of the left on even-numbered days, and the left shin in front of the right on odd-numbered days.  Or, you can spend the first half of the time sitting with one shin in front, and then cross the other in front for the remaining time.

Points to Ponder
If your hips feel tight and uncomfortable in this pose and you cannot be comfortable for even a few breaths, try meditating in a chair.