Benefits of Sukhasana (Easy Pose) & How to Perform?

Read on to know the health benefits of Sukhasana and how a healthy body can benefit in terms of health insurance premiums.
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3 min
15-July-2025

Amidst the chaos of daily life, prioritising our health has become more crucial than ever. Sukhasana, also known as the Easy Pose, offers a gateway to physical and mental well-being. In this comprehensive guide, we will learn about the profound health benefits of Sukhasana, learn how to practice it effectively, and how a healthy body can positively impact your health insurance premiums.

What is Sukhasana?

Sukhasana is a foundational yoga posture that fosters relaxation, grounding, and emotional balance. In Sanskrit, ‘Sukha’ means ease or comfort, and ‘Asana’ means posture—making it the "easy pose" in yoga practice.

The Sukhasana procedure involves sitting cross-legged on the floor with a straight spine, relaxed shoulders, and hands resting gently on the knees or in the lap—often in a mudra. This posture is commonly used during meditation and pranayama, as it helps calm the mind, improve focus, and promote stillness.

By following the correct Sukhasana procedure, practitioners can cultivate inner peace, deepen their breath, and create the perfect foundation for mindful awareness.

Different types of Sukhasana

Sukhasana, also known as Easy Pose, is a foundational yoga posture suitable for beginners and advanced practitioners alike. It involves sitting cross-legged with the spine elongated and the hands resting on the knees or in a mudra. This pose promotes relaxation, grounding, and flexibility. The benefits of Sukhasana include improved posture, reduced stress, enhanced concentration, and a calming effect on the mind.

Health benefits of Sukhasana

Incorporating Sukhasana into your daily routine can significantly enhance both physical and mental well-being, making it a vital part of any holistic yoga practice. It may look simple, but its effects run deep. Here are some key Sukhasana benefits worth noting:

Improves posture:

Sukhasana helps align the spine, shoulders, and hips, promoting better posture and preventing back pain.

Increases flexibility:

Regular practice of Sukhasana enhances flexibility in the hips, knees, and ankles, improving overall mobility.

Reduces stress and anxiety:

The relaxed nature of Sukhasana calms the mind, reduces stress hormones, and alleviates anxiety and tension.

Enhances concentration:

Practicing Sukhasana cultivates mental focus and clarity, enhancing concentration and productivity.

Stimulates digestion:

The gentle compression of the abdomen in Sukhasana massages the digestive organs, aiding in digestion and relieving bloating.

Promotes relaxation:

Sukhasana activates the parasympathetic nervous system, inducing a state of relaxation and tranquility.

Balances energy flow:

This pose helps balance the flow of prana (life force energy) throughout the body, harmonising the chakras and promoting overall well-being.

Enhances respiratory function

Sitting upright with an open chest in Sukhasana encourages deeper, more rhythmic breathing. This improves lung capacity, oxygen intake, and helps train the breath for pranayama practices—boosting respiratory health and mental calmness.

How to do Sukhasana?

  1. Sit on the floor or a yoga mat with legs extended.
  2. Cross your shins, bringing each foot under the opposite knee.
  3. Align your head, neck, and spine, keeping your back straight.
  4. Rest your hands on your knees or in your lap, palms facing up or down.
  5. Close your eyes and focus on your breath, relaxing the body and mind.
  6. Hold the pose for 5-10 minutes, breathing deeply and evenly.
  7. To release, gently uncross your legs and extend them forward.

Tips for practising Sukhasana

  • Use props like cushions or blocks under your sit bones if needed to support your hips.
  • Keep the spine elongated and shoulders relaxed throughout the pose.
  • Engage the core muscles to maintain stability and support the lower back.
  • Practice Sukhasana in a quiet, peaceful environment to enhance relaxation.

Things to know before doing Sukhasana Yoga

Before beginning the Sukhasana procedure, keep the following points in mind for a safe and effective practice:

  • Choose a comfortable surface: Sit on a yoga mat or folded blanket to support your hips and knees.
  • Spinal alignment is key: Ensure your spine remains upright without slouching during the Sukhasana procedure.
  • Use props if needed: Beginners can place a cushion or yoga block under the hips to ease discomfort.
  • Practice on an empty stomach: Perform Sukhasana either in the morning or a few hours after eating.
  • Start with short durations: Hold the posture for 5–10 minutes and gradually increase with practice.
  • Focus on breath: Deep, slow breathing enhances calmness and supports the meditative nature of Sukhasana.

Risks of overdoing Sukhasana

While Sukhasana is a gentle pose, overdoing it may cause discomfort or strain in certain areas:

  • Knee and hip stiffness: Prolonged sitting without proper support can strain joints.
  • Lower back pain: Poor posture or forcing the spine upright may lead to tension or soreness.
  • Circulation issues: Sitting too long in one position may restrict blood flow to the legs.
  • Mental fatigue: Extended meditative sitting without focus may cause restlessness instead of calm.

Always listen to your body and modify the pose when needed.

What precautions and contraindications should be considered for practicing Sukhasana?

While Sukhasana is generally safe for most individuals, there are a few important Sukhasana contraindications to keep in mind. People with the following conditions should exercise caution or avoid the pose altogether:

Knee or hip injuries:

Sukhasana may exacerbate discomfort or strain in these areas.

Pregnancy:

Pregnant women should modify the pose or avoid crossing the legs to accommodate their growing belly.

Recent abdominal surgery:

Sukhasana may put pressure on the abdominal area, causing discomfort or hindering healing.

Benefits of yoga for health

Yoga extends a multitude of health advantages that transcend mere physical fitness. Introducing yoga into your daily regimen can result in a range of positive outcomes, including:

Enhanced cardiovascular health and circulation:

Engaging in yoga practices promotes better blood flow, leading to improved heart health and circulation throughout the body.

Reduced inflammation and decreased risk of chronic diseases:

Regular participation in yoga has been linked to decreased inflammation levels, thereby reducing the likelihood of developing chronic diseases such as heart disease, diabetes, and arthritis.

Strengthened immune function and resistance to illness:

The holistic nature of yoga boosts the immune system, making individuals less susceptible to illnesses by enhancing the body's defense mechanisms.

Improved sleep quality and management:

Practicing yoga fosters relaxation and stress reduction, contributing to better sleep patterns and aiding in the management of insomnia and other sleep disorders.

Heightened mindfulness and emotional well-being:

Yoga cultivates mindfulness, promoting emotional balance, stress resilience, and an overall sense of well-being by fostering a deeper connection between the mind, body, and spirit.

Impact of healthy lifestyle on health insurance premiums

Maintaining a healthy lifestyle, which includes regular exercise like yoga, can have a positive impact on health insurance premiums. Insurers may offer discounts or incentives to policyholders who exhibit healthy behaviors and maintain low-risk lifestyles. By prioritising your health through practices such as Sukhasana and other yoga exercises, you not only have the potential to lower insurance costs but also safeguard your overall well-being, ensuring a healthier and more secure future.

Read more

Health benefits of Halasana

Health benefits of Gomukhasana

Health benefits of Matsyasana

Frequently asked questions

What are the benefits of practicing Sukhasana yoga?

Sukhasana yoga, or Easy Pose, enhances posture, flexibility, and relaxation. It calms the mind, relieves stress, and aids digestion. Regular practice promotes mindfulness, inner peace, and overall well-being, making it suitable for beginners and experienced practitioners alike.

How do I perform Sukhasana yoga poses correctly?

To perform Sukhasana (Easy Pose) yoga correctly, sit cross-legged on the floor, lengthen your spine, and relax your shoulders. Rest your hands on your knees or in your lap, close your eyes, and breathe deeply, maintaining a tall, relaxed posture throughout.

Which disease is cured by Sukhasana?

Sukhasana does not cure diseases but promotes overall health by improving posture, reducing stress, aiding digestion, and enhancing mental clarity, contributing to a balanced lifestyle.

Does Sukhasana increase height?

Sukhasana itself does not increase height. However, it promotes good posture and spinal alignment, which can optimise growth potential during developmental stages and prevent postural issues that might hinder height.

How long can we sit in Sukhasana?

You can sit in Sukhasana for as long as you feel comfortable and relaxed, typically ranging from a few minutes to 30 minutes or more, depending on your flexibility and comfort level.

Can I eat after performing Sukhasana?

Yes, you can eat after practicing Sukhasana. However, it’s best to wait at least 15–20 minutes after your session to allow the body and mind to fully settle, especially if you've been meditating or doing pranayama. Avoid jumping straight into heavy meals.

How much time must I practise Sukhasana?

Beginners can start with 5–10 minutes a day and gradually increase the duration up to 20–30 minutes as comfort and focus improve. Consistency matters more than length—practicing daily is more beneficial than long, infrequent sessions.

Is Sukhasana suitable for beginners?

Absolutely! Sukhasana is one of the most beginner-friendly yoga poses. It requires no prior flexibility or strength, making it ideal for those new to yoga or meditation. Use a cushion or yoga block if sitting cross-legged is uncomfortable at first.

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