Gaze soft, chin levelShoulders softHands on kneesShins crossedSpine tall, ribs knitKnees heavyEasy Pose (cross-legged)
Sukhāsana
Read what the gnome says
Easy Pose! Sit cross-legged, shins crossed loosely, and rest the hands on the knees. Sit on a folded blanket so the hips rise above the knees. Lengthen the spine, relax the shoulders. Switch the cross of the legs. Breathe, relaxed gnome.
Works on Hip rotators · Spinal erectors
How to do it
- Sit on the floor, or on a folded blanket, and cross the shins comfortably.
- Rest the hands on the knees and lengthen the spine.
- Soften the shoulders and the jaw, breathe slowly and hold; switch the cross of the legs.
Common mistakes
- Don’t sit with the knees higher than the hips: lift the seat.
- Don’t round the lower back.
- Don’t grip the shoulders.
Benefits
- Steadies the breath and the mind.
- Builds a comfortable, tall seat.
- A quiet start or end to a practice.
Take care: Sit on a cushion or block so the hips sit above the knees. Switch legs or change position if anything goes numb.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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