This pose is called “easy,” but for many of us, sitting up straight can actually be really challenging! It requires a good deal of core strength, so as we’re building up to this, it can be helpful to have some alternative variations. Finding a comfortable seat is so important in yoga, especially when you want to be able to sit for awhile to meditate.
BENEFITS OF EASY SEATED POSE:
promotes good posture
opens the hips
YOU CAN ALSO FIND THIS POSE IN THESE YOGA CLASSES.
Come down onto the floor and be seated. Cross the ankles in front of you. Root the sit bones evenly into the floor. Feel the tailbone lengthen toward the earth as the navel pulls in and up. This will keep the pelvis neutral and protect the low back. Knit the front ribs in. Relax the shoulders and get broad through the collar bones. Rest your hands on your thighs - I find that this helps the shoulders relax better than putting the hands on the knees, but you can choose what you prefer. Gently tuck the chin to create length in the back of the neck as you reach through the crown of the head. The eyes may softly close.
Stay here as long as is comfortable for you.
Sitting up straight can make us feel like we’re drifting back in space because most of us spend so much time hunched over. If you’re not sure if you’re sitting up straight, try practicing this pose at a wall (see photo/description below).
If your toes or legs easily fall asleep in this pose, try propping the pose with a cushion or bolster (see photos below).
KEY POINTS TO REMEMBER:
evenly root the sit bones into the mat
actively engage the core muscles
when you sit up straight, you may feel like you’re drifting backward in space
think shoulders over hips, crown of head over tailbone
SITTING AGAINST A WALL
Sitting with your back against a wall will help to retrain your muscle memory to remember what it feels like to sit up straight. If you struggle with poor posture or if you have weak core muscles, I’d recommend this variation.
Sit with your sacrum and shoulder blades pressing into the wall. Sit up tall, lengthen the tailbone away from the crown of the head. Knit the front ribs together. Your natural lumbar curve will create a small gap between your low back and the wall. This is good. Lean back and let your head rest against the wall.
ADDING PROPS: CUSHION OR FOLDED BLANKET UNDER THE HIPS
If you experience low back pain, hip pain or knee pain in this pose, elevating your hips with a prop may help this pose feel more comfortable. You can try using a folded blanket, bolster, cushion or yoga block. Find the height that feels right for you. Make sure to sit at the edge of the prop so only your seat is on the prop. Doing so allows the pelvis to come into neutral and creates more space for the hips to open.
To practice this variation, be seated at the edge of your chair with the feet flat on the floor and the knees over the ankles. Separate the knees so that they’re in line with the hips and the femur bones are parallel. Sit up tall and evenly press both sitting bones into the seat of the chair. Lengthen the tailbone away from the crown of the head, gently pulling the navel in toward the spine. Relax the shoulders. Dip the chin to create length in the back of the neck. Rest the palms of the hands on the thighs.
ALTERNATE POSE: SIDDHASANA
If crossing the ankles doesn’t feel comfortable, try siddhasana. This pose is a lot like sukhasana, but iInstead of crossing the ankles, you’ll line the heels up in front of each other so that the tops of the feet are on the mat and the heels point up toward your face. Depending on your knees, this may or may not feel good. If your knees are sensitive, try sitting up on a folded blanket or cushion.
ALTERNATE POSE: SAVASANA
Sukhasana is the go-to yoga pose for seated meditation, but you can meditate in savasana, too! It might be a bit harder to stay awake, but if it’s more comfortable for you to lie down, then I say to go for it.
HOW DID IT GO?
If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses.