Easy Pose (Sukhasana)

There are many different Yoga Poses which are performed while sitting. Some of them are classic postures which are usually done in Meditation, while others are performed for their therapeutic effects. No matter what Seated Pose you want to do, just make sure to listen to your body and stay within your limits.

The Easy Pose or Sukhasana is a relaxation pose intended for Meditation. It promotes inner calm and straightens the spine, opens the hips, and relieves tiredness. As the name suggests, this pose is very easy to do.

1. Sit down on the floor or a Yoga Mat.
2. Cross your legs, placing your feet below your knees.
3. Clasp your hands around your knees.
4. Keep your head and body straight.
Beginners can try doing this pose with a thick cushion for added comfort.

Hero Pose (Virasana)

The Hero Yoga Pose is one of the basic sitting postures, also excellent for Meditation. The internal rotation of the upper legs and knees is opposite to the movement involved in Lotus Yoga Pose; as such, it both loosens the hips, knees and ankles in preparation for the Lotus and acts as a mild counterpose. The Hero is also the starting Yoga Position for several forward bends, backward bends, and twists.

1. Start on your hands and knees as in Cat Pose. Have your knees hip-width apart so the thighs are parallel with one another, and separate your feet until they are slightly wider than your hips. Check that your feet are pointing directly backward, not turning in or out.
2. Sit between your feet by first supporting yourself with your hands and then slowly lowering your hips to the floor. If you are unable to sit comfortably, or if you feel any pain in your knees, elevate your hips by placing a folded Yoga Blanket or Zafu (Zen pillow) beneath you. Use this support until you experience a feeling of ease (this may take several months). Eventually you will be able to sit between your feet with no discomfort with your buttocks firmly on the ground.
3. Sit tall. Counteract the tendency to slump by adjusting the buttock muscles sideways and back with your hands, and tilting the pelvis slightly forward so you are positioned on the frontal edge of each sitting bone. Then draw the abdomen backward toward the spine and delicately adjust your hips toward cat tilt to establish neutral alignment of your center, your pelvis making a ninety-degree angle with the thighs. You are now on the tips of the sitting bones.
4. Rest your hands in your lap, on your thighs, or on your ankles, then close your eyes. Elevate and free your chest, relax the shoulders back and down away from your ears, then lift or lower your chin until your head feels perfectly balanced, weightless on top of the spine. Sit quietly for at least a minute.

Citations

Yoga Exercises - Seated Poses, ABC-of-Yoga,

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