- Open your hips.
- Lengthens your spine.
- Promotes groundedness and inner calm.
- Amplifies the state of serenity, tranquility, and eliminates anxiety.
- Relieves physical and mental exhaustion and tiredness.
- Recent or chronic knee or hip injury or inflammation.
- For beginners, sitting on a higher cushion will make the pose more comfortable especially for your hips and lower back.
- If you have knee discomfort, keep the effected leg straight.
- For a more calming position, place the palms down on the knees with the thumb and index fingers together in Dyana Mudra.
sukh = joy, happiness, and comfort
- Begin sitting with the sit-bones on the front edge of a firm cushion or folded blanket. The hips should be elevated four to six inches.
- Cross your legs inwards starting with your left leg in first and then your right leg.
- Allow the knees to separate, crossing your shins and sliding your feet under your opposite knee.
- Maintain a comfortable gap between your feet and your pelvis.
- Rest your palms on your knees. Begin to find balance over your pelvis.
- Come lightly forward onto your sit-bones preventing the body from leaning back and rounding the spine. Keep the bottom front ribs slightly pulled down as your sit-bones begin to reach down into the cushion. Discover the feeling of neither arching forward or leaning back, but simply balancing the spine over your pelvis.
- Feel your thighs roll outwards and your knees move down towards the ground. Then, inhale and lift up through your spine through the top of your head.
- Exhale and relax your shoulders. Broaden the chest and collar bones without becoming hard between the shoulder blades.
- Relax and close the eyes. Very slightly, you can lower the chin without excessively tilting your head forward. Relax your facial muscles, your jaw, and the nostrils. Allow the tip of your tongue to touch the roof of your mouth at the back of the front teeth.
- Breath slowly through your nostrils for as long as it is comfortable watching the rhythm of the breath.
- Maintain the sensation of grounding through the sitbones and hips as the spine lifts lighter.
- To exit, straighten your legs forward and give them a shake. Repeat crossing the legs the opposite way.