SUKHASANA

Description

SUKHASANA Asana group: sitting poses Translation of the name from Sanskrit: • sukha — comfort, happiness, ease. 1. Setup Starting position: sit on the mat. Cross the shins so that the feet are under the opposite knees. Place the palms on the knees. Straighten the spine, lengthen the crown of the head upward, lower the shoulders. Close the eyes and breathe evenly. Hold as long as comfortable, then change the crossing of the legs. 2. Simplified and advanced variations Simplified variations: • sit on a folded blanket to raise the hips; • place cushions under the knees. Advanced variations: • sit for a long meditation; • add Mula Bandha and Ujjayi breathing. 3. Injury prevention Keep the back straight but not rigid. If the knees or hips hurt, sit on a higher support. Do not let the lower back round over time.

Effects

• calm_mind
• flexibility