The cross-legged pose (Sukhasana) for a relaxed meditation
The cross-legged pose is called Sukhasana in yoga. It's a good meditation posture for beginners; more advanced practitioners may prefer the somewhat more complex
Lotus Position (Padmasana) . Although the cross-legged pose isn't particularly difficult, it must be performed correctly to achieve its positive physical and mental benefits.
The tailor's seat in brief
Sukhasana is called "Easy Pose" in English-speaking countries. However, this yoga exercise isn't quite so easy if you want to approach it seriously and effectively. If you regularly incorporate the cross-legged pose into your daily routine, with a little practice you can achieve a wonderfully meditative, deeply relaxing state. Your body and mind will gain new energy; your chest, abdominal, hip, and back muscles will be strengthened; you'll breathe more freely and release the burden of everyday stress. All in all, the cross-legged pose is the perfect
asana for yoga beginners ,
children , and
seniors .
The positive effects of the cross-legged position
- Sukhasana strengthens the chest, abdominal, hip and back muscles
- The cross-legged position improves posture (straight back!)
- The exercise allows for freer and therefore easier breathing
- Sukhasana opens the heart chakra (Anahata), makes you happy and can reduce stress and anxiety
- The cross-legged position allows the active person to relax
How Sukhasana works step by step
Step 1 : Grab your yoga blanket. Fold it a few times and then place it on the floor. Alternatively, you can use a
meditation cushion or—if both of these are too comfortable for you—a yoga mat.
Step 2 : Sit on the chosen surface and stretch your legs straight forward.
Step 3 : Next, bend your knees outward. Then place your right shin on top of your left shin, crossing in the middle. Make sure the center is in line with your sternum and belly button.
Step 4 : Pull your knees up until the shin cross you formed earlier is close to your body.
Step 5 : Now comes the fine-tuning. First, pull your shoulders back. Then, open your chest and keep your stomach and back straight. It's best to imagine an invisible thread pulling your head upward.
Step 6 : Rest your hands comfortably on your knees (palms up or down). Another option commonly used in yoga: Bring your thumbs and index fingers together (Jnana Mudra) and place your hands on the outsides of your knees.
Tip: You can also place your hands on your sternum with your elbows facing outwards. This will further help open your chest.
Step 7 : Breathe in and out deeply and evenly several times without raising your shoulders. Consciously focus on breathing from your chest and relaxing your eyes, jaw, and facial muscles.
Step 8 : Try other techniques. For example, you can stretch your palms, press them together, and hold them in front of your chest (again with your elbows facing out). Or interlace your fingers and extend your arms high above your head, palms facing up. For an excellent stretch, follow this pose by leaning your torso forward until your forehead touches the floor. Rest your palms on a
yoga block with your arms extended straight so your torso remains parallel to the floor.
Some tips to conclude
a) Analyze and adjust your posture if necessary. Do you tend to tilt your pelvis forward or backward? Do you often stand with a hollow back? Balance yourself on your sit bones until your back forms a vertical line from the cervical to the lumbar vertebrae.
Note: If this position makes you tired quickly, simply lean your back against a wall or place a
thin pillow behind your buttocks.
b) If you have knee problems, you should first practice the cross-legged position on a bench or chair.
c) While the asana is intended to be relaxing, it's still important to keep your muscles active. This will prevent your body from slumping. Check yourself regularly!
d) It's essential to practice the cross-legged pose in a quiet place where you won't be disturbed. This is the only way your body and mind can calm and relax!
Image © fizkes / 123rf.com
