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Benefits * open the hips
* lengthens the spine
* promotes groundedness and inner calm
* amplifies the state of serenity, tranquility, and eliminates anxiety
* relieves physical and mental exhaustion and tiredness
Contraindications/ Cautions * Recent or chronic knee or hip injury or inflammation.
Step by Step Sukhasana (suk-AHS-anna)
sukh = joy, happiness, and comfort
1. Begin sitting with the sit-bones on the front edge of a firm cushion or folded blanket. The hips should be elevated 4-6 inches. Cross the legs inwards starting with the left leg in first and then the right leg. Allow the knees to separate, crossing the shins and sliding the feet under the opposite knee. Maintain a comfortable gap between the feet and pelvis.
2. Rest the palms on the knees. Begin to find balance over the pelvis. Come lightly forward onto the sit-bones preventing the body from leaning back and rounding the spine. Keep the bottom front ribs slightly pulled down as the 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 the pelvis.
3. Feel the thighs roll outwards and the knees move down towards the ground. Then, inhale and lift up through the spine through the top of the head. Exhale and relax the shoulders. Broaden the chest and collar bones without becoming hard between the shoulder blades.
4. Relax and close the eyes. Veryslight, you can lower the chin without excessively tilting the head forward. Relax the facial muscles, the jaw, and the nostrils. Allow the tip of the tongue to touch the roof of the mouth at the back of the front teeth.
5. Breath slowly through the 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 the legs forward and give them a shake. Repeat crossing the legs the opposite way.
Modifications/Cautions
* For beginners, sitting on a higher cushion will make the pose more comfortable especially for the 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.
