Easy Pose

How to practise

Start here: Fold a blanket and place it at the back of your mat. Sit on the edge of it so your hips are a little higher than your knees.

1. Cross your shins in front of you, letting each foot rest under the opposite knee or shin.
2. Let your knees relax down towards the floor. They do not need to touch it.
3. Rest your hands on your thighs or knees, palms up or down, whichever feels easier.
4. Lengthen up through your spine, as if the crown of your head were gently rising.
5. Let your shoulders relax and your chin rest level.
6. Close your eyes, or rest your gaze softly on the floor in front of you.
7. Stay for as long as you are comfortable. Next time, cross your legs the other way.

Breath: Let your breath be slow and natural. Notice it moving in and out without trying to change it.

Coming out: Lean forwards onto your hands, uncross your legs and stretch them out in front of you. Gently shake out your legs before moving on.

Benefits

• Offers a steady, simple seat for breathing practice and meditation
• Encourages a tall, easy posture
• Gently opens the hips
• Many people find it calming and grounding

Common mistakes

• Sitting flat on the floor with the knees higher than the hips

  Try instead: Sit on a folded blanket or cushion so your hips are above your knees.

• Slumping or leaning back

  Try instead: Raise your seat a little higher, or sit with your back against a wall.

• Always crossing the same leg in front

  Try instead: Switch which shin is in front each time you sit.

• Staying when the legs go numb

  Try instead: Uncross your legs and stretch them out. Shorter sits are fine.

Make it easier

• Sit on a higher stack of folded blankets or a firm cushion.
• Sit with your back against a wall for support.
• Sit on a sturdy chair with your feet flat on the floor and your back tall.
• Place blankets or cushions under your knees if they feel strained.

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