Benefits of Sukhasana (Easy Pose) and How to Do it By Dr. Himani Bisht
Introduction:
The desire to lead a healthy life is a simple but difficult one. Healthy life focuses on the concept of positive health. Health does not merely mean the absence of disease but the ability to cope effectively with disease.
To make this concept come to life, yoga is being adopted by many to manage our physical and mental health. It is an all-natural, drugless concept of wellness.1
Various seals and fossil remnants of the Indus Valley Civilisation indicate that yoga was prevalent in ancient India, around 2700 BC. The yogic lore considers Shiva to be the founder of yoga. It contains various asanas and practices. It includes various practices such as yama and niyama (principles for conduct in personal and social life), asana (various sitting, standing and lying postures), pranayama (breathing techniques), pratyahara (withdrawal of senses from sense organs to control mind), bandha and mudra (manipulation of semi-voluntary and involuntary muscles), shatkarma kriya (cleansing process) and dhyana (meditation).1
Sukhasana is one of the easier asanas among all the postures. Keep reading to find out how to include it in your daily routine!
What is Sukhasana?
Sukhasana is also known as the easy sitting pose. It can be performed by people of all age groups. The name sukhasana is derived from the word “sukham” which means easy, comfortable, joyful or pleasure, etc.2 This is a simple pose and can be performed by beginners with ease. It is a beginner level asana. Sukhasana is the usual sitting posture in the Eastern culture. You need not necessarily be empty stomach to perform it. Even so, it might be better if you practice it in the morning as it is a meditative pose.3
There are two types of sukhasana poses:
- Crossed legs on floor Sukhasana: In this posture, one has to be seated on the floor. For people having back issues, sitting with the back leaning against the wall may be more comfortable. The legs must be crossed at the mid-portion of the shins (the lower half of the legs). For additional support, blankets can be kept under the hips, and blocks can be kept under the knees.4
- Seated Twist on floor Parivrtta Sukhasana: Similar to the previous pose, one has to be seated cross-legged on the floor. The upper part of the body (thoracic and cervical spine) has to be rotated to the right and left alternatively. You can put one hand on the knee and other hand on the floor for support and rotation.4
How to do it?
Sukhasana is a sitting pose asana which can be easily performed by anybody. The steps to be followed are:
- Firstly, spread a mattress, yoga mat or durrie on the floor and sit on it.
- Then, fold your left leg ensuring it touches the right thigh.
- After that, fold the right leg ensuring it touches the left thigh.
- Place your hands around the knees.
- The palm should face upwards, and the thumb and forefinger should form a loop.
- You have to then ensure that your head and body are straight.
- The spine should remain erect, and the breathing should be normal.5
This asana is good for meditating, and other yoga practices like breath work (pranayama) can also be performed.3,6
Do You Know?
Sukhasana is a simple asana that is popular among one and all. You might have seen the pictures of your favourite celebrities performing the sukhasana as well.
- Alia Bhatt recently shared a picture on her social media in which she is seen performing the sukhasana.
- One might say that it is a very popular asana as you might find pictures of celebrities like Karishma Kapoor, Kareena Kapoor Khan, Shilpa Shetty, Anushka Sharma and Amitabh Bachchan performing the sukhasana on various social media platforms. It seems like they already know the benefits of this simple asana, you should try it too.
Benefits of Sukhasana:
In our Indian culture, sitting cross-legged is quite common. It has been a part of our culture for a long time. Many of us are habituated to sitting cross-legged on the floor while studying, praying, eating and meditating. Sitting cross-legged is basically performing the sukhasana, the advantages of which have been highlighted by yoga. The possible advantages of sukhasana are improving body stability to self-realisation. Some of the benefits of sukhasana are given below.7
1. Benefits of sukhasana for lower back pain linked to depression:
Sitting in Sukhasana might help reduce chronic lower back pain. It has been seen that chronic back pain can cause depression, again leading to increase in back pain, thus forming a vicious cycle. The authors of a study published in the American Journal of Lifestyle and Medicine think that sukhasana might help break the cycle of chronic lower back pain and depression. This might be because sitting cross-legged reduces functional disability and improves stress, depression and pain responses in patients.7
2. Benefits of sukhasana for stress:
Some researchers claim that sitting in the cross-legged position i.e., in sukhasana may reduce functional disability and stress. It was further stated that it might also help against depression and pain response in patients. Through this research, we get a sneak peek into the extent of yoga’s potentiality, which extends beyond the physical realm.7
3. Benefits of sukhasana for the heart:
According to studies, sukhasana may have the potential to help improve cardio-metabolic (metabolic and heart diseases). It was seen that sitting in the cross-legged meditative pose may help improve the heart rate and might help against lifestyle-related heart diseases (cardiovascular diseases).7
4. Benefits of sukhasana for blood pressure:
A study was done on people with high blood pressure, where the effects of performing sukhasana and simple breathing exercises regularly was seen. From this study, it may be said that sukhasana combined with a few simple breathing exercises may help lower blood pressure.6
5. Benefits of sukhasana for cholesterol:
One study in the Orthopaedic Journal of Sciences stated that practising the sukhasana regularly might help improve the lipid profile. It claims to potentially improve the LDL and HDL (low-density lipoproteins and high-density lipoproteins) cholesterol levels. Another study potentially believed to lower the triglyceride level as well.7
6. Benefits of sukhasana for weight management:
Sukhasana might be beneficial in weight management as it might help improve the body mass index (ratio of body fat according to height and weight). A study published in the International Journal of Cardiology showed that sitting cross-legged might also help improve waist circumference.7
7. Benefits of sukhasana for pregnancy:
Sukhasana is a simple pose that can be performed by pregnant women. It might help calm the mind, broaden the shoulders, improve digestion, straighten the spine, improves breathing, reduces fatigue and may uplift mood. It might have positive effects like making one feel more confident, energised and rekindle the will to be more productive.3
8. Benefits of sukhasana for muscles:
Several studies claim that sukhasana helps strengthen the pelvic and core muscles. The possible benefits might extend further into helping with proper breathing, oxygenation and blood circulation (both central and peripheral). This shows how the effects of sukhasana might be interlinked.7
9. Benefits of sukhasana for the mind:
Studies conducted in recent times show that sukhasana might be beneficial for the overall body, including the mind. It was seen that sitting cross-legged might improve mental integration. Getting up from the cross-legged position may also prove to improve the balance and sense of touch, which might be beneficial for our health in the long run.7
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Risks of Sukhasana
Sukhasana should be avoided with the following conditions:
- Knee injuries
- Spinal disc problems
- Hip injuries 5
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyse the risk factors and continue to practice exercise with precautions.
Conclusion
Sukhasana is a simple asana which can be easily performed by people of all ages. It is as simple as sitting down on a flat surface. It is simply sitting cross-legged with a straight back and neck. This is the normal way of sitting in most Eastern cultures. This pose is believed to be beneficial for tasks requiring a lot of concentration like studying, meditation, self-realisation, etc. This deceptively simple asana might have a lot of benefits to offer. It might be helpful with chronic lower back pain, stress, heart diseases and cholesterol, etc. However, if you are starting yogasanas, you should consult a qualified doctor to begin your yoga journey with this simple pose.
Frequently Asked Questions
What is sukhasana?
Sukhasana is a simple pose which is also called the cross-legged easy pose. This is a meditative pose; all you have to do is sit in a cross-legged position on the floor with the back and neck straight.6
What are the benefits of sukhasana?
Sukhasana might be helpful for heart diseases, lower back pain, cholesterol, weight management, de-stressing, pregnancy, blood pressure, etc. This simple pose might have various benefits.3,6,7
Can sukhasana be done if we have back pain?
Yes, sukhasana can be performed by those with back pain. It may be helpful for back pain, as seen in a few studies. However, people with hip, spine and knee injuries should avoid it. Kindly consult a yoga instructor for better guidance.5,7
Do we have to be on empty stomach to practice sukhasana?
No. There is no compulsion to be empty stomach to perform this pose. It may be practised with proper consultation with a yoga expert. However, it might be better to perform this asana in the morning as it is a meditative pose.3
Can we meditate in sukhasana?
Yes, you can meditate while sitting in sukhasana. It is believed that sukhasana can be good for tasks that require a lot of concentration and last over a long duration, for example; studying, meditation, self-realisations.7
References:
1. National Council of Educational Research and Training. Yoga, A Healthy Way of Living, Upper Primary Stage [Internet]. Uppal S, Bijnan S, editors. Vol. 15. New Delhi: National Council of Educational Research and Training; 2016. 1–23 p. Available from: https://ncert.nic.in/pdf/publication/otherpublications/tiyhwlups1.pdf
2. Littman M. Class notes [Internet]. Vol. 94, ABA Journal. 2008. Available from: https://opjsrgh.in/Content/Worksheet/PRACTICE-WS/day160/11-PE.pdf
3. Singh C, Reddy OT, Singh V. Benefit of Yoga Poses for Women during Pregnancy. 2013;(April):18–22. Available from: https://www.researchgate.net/profile/Dr-T-Reddy/publication/340731445_Benefit_of_Yoga_Poses_for_Women_during_Pregnancy/links/5e9ad32592851c2f52aa9bcb/Benefit-of-Yoga-Poses-for-Women-during-Pregnancy.pdf
4. Greendale GA, Kazadi L, Mazdyasni S, Ramirez E, Wang MY, Yu SSY, et al. Yoga Empowers Seniors Study (YESS): Design and Asana Series. J Yoga Phys Ther [Internet]. 2012 Feb 27;2(1):1–2. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3639444/table/T2/
5. Matsyendrasana A, Muktasana P, Matsyendrasana A, Muktasana P, Chakraasana A, Matsyendrasana A. Assignment / Self-Study Notes-4: Yoga and Lifestyle [Internet]. Vol. 3. Available from: https://www.ggpsbokaro.org/images/download1/7156.pdf
6. Lindasari N, Suhariyanti E, Margowati S. Yoga Pranayama Dhiirga Swasam with Sukhasana Position on Reducing Blood Pressure in the Elderly. In: Proceedings of the 1st Borobudur International Symposium on Humanities, Economics and Social Sciences (BIS-HESS 2019) [Internet]. Paris, France: Atlantis Press; 2020. p. 333–8. Available from: https://www.atlantis-press.com/article/125939425
7. Kohli DP, Patel DP, Waybase DH, Gore DS, Nadkarni DS. The value of cross legged sitting: Virtue or vice for health.A review from sports medicine, physiology and yoga.Implications in joint arthroplasty. Int J Orthop Sci [Internet]. 2019 Jul 1;5(3):607–10. Available from: http://www.orthopaper.com/archives/?year=2019&vol=5&issue=3&ArticleId=1596
Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
