A good place to start your yoga practice after brief relaxation is with sitting postures. Sitting postures will tone your abdomen, massage your internal organs, and relieve pain in your lower back pain.
Easy Pose (Sukhasana)
Don’t let the name fool you. Easy Pose can be quite challenging.
If you’re used to sitting in chairs, Easy Pose or Sukhasana can be quite challenging.
• Calms the brain
• Massage internal organs
• Strengthens the back
• Strengthens the knees
• Stretches the knees and ankles
1. For Easy Pose, it is best to have a slightly elevated bottom, so create a support by using a two-six inch cushioned block, or fold a thick blanket to the height you are most comfortable with. Place your sit-bones close to the edge of this support rather than in the center of it. Stretch your legs out in front of your torso on the floor and give them a little shake.
2. Once you feel limber, cross your shins, widen your knees, and slip each foot beneath the opposite knee as you bend your knees and fold the legs in toward your torso. When you look down you should see a triangle, its three sides formed by your two thighs and crossed shins.
3. Do not tuck your ankles in close to the sitting bones. In Sukhasana or Easy Pose, there should be a comfortable gap between the feet and the pelvis.
4. Be sure to sit with your pelvis in a relatively neutral position. Try to balance your pubic bone and tail bone so they’re an equal distant from the floor.
5. Lay your hands on your knees, palms down, or place your hands palms up, possible holding your thumb to your index finger.
6. Lengthen your tail bone, sitting tall. Your shoulder blades should be firm against your upper torso, but do not press your front ribs forward causing an over arch your lower back.
7. Hold the posture. Breathe.
You can sit in this position for any length of time, but if you practice this pose regularly, be sure to alternate the cross of the legs each time you practice, or divide the practice time in half, spending the first half with your right leg forward, and the second half with the left leg forward or vice versa.
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