Breathe in Sukhasana Pose

Sukhasana meditation

Sukhasana, also known as Easy Pose or Pleasant Pose, has its historical origins deeply rooted in ancient Indian traditions, including Buddhism and Hinduism. The name "Sukhasana" comes from two Sanskrit words: "sukha," meaning "pleasure" or "ease," and "asana," meaning "posture," "pose," or "seat."

The concept of Sukhasana is mentioned in various ancient texts, including the 4th-century Darshana Upanishad and the 6th-10th-century Nisvasattvasamhita Nayasutra, which discuss the importance of sitting postures for meditation.

Sukhasana has been the preferred pose for basic yoga breathing practice for centuries. The Sanskrit word “Sukh” can also mean happy, which is a feeling we hope to find within ourselves in a meditation practice. Sukhasana is one of the many paths to get there.

Benefits of Doing Sukhasana

improved mental clarity
strengthen back muscles
reduce stress and anxiety
gently stretches the hips
increase healthy blood flow
enhances self-awareness
Activation of the parasympathetic nervous system
Decreased activity in the sympathetic nervous system

How To Do It

Sit on your mat in a staff pose. Bend and widen your knees and cross your shins. Slip each foot beneath the opposite knee and bring the shins toward your torso.
Relax your feet so their outer edges rest comfortably on the floor and the inner arches settle just below the opposite shin. You don’t need to pull your feet back toward your pelvis.
Keep your pelvis in a neutral position.
Lengthen your tailbone toward the floor, and firm your shoulder blades against your back to lengthen your upper torso. Sitting against a wall can also help keep your back straight at this point.
Stack your hands in your lap — one inside the other, palms up — or place them on your knees, palms down.
You can sit in this position for any length of time, but also be sure to alternate the cross of the legs, so your legs remain comfortable during however long you decide to do this breathing exercise

Sitting cross-legged may have been easier when we were kids, I think. Those of us who sit at a computer all day is encouraged by our work to lean forward and sink our midsection a little. We hunch over.

Sukhasana is just the opposite. We lean back for this. Use your core and back muscles. Distribute your weight evenly on your sit bones. Sit up straight and gaze forward. Headrests on your spine and balance your shoulders above your spine. Keep it in a straight line.

I have found this practice helps with postural awareness and is quite calming. It activates your parasympathetic nervous system and decreases activity in your sympathetic nervous system.

I keep these two internal systems straight by thinking of the sympathetic nervous system first as our fight-or-flight system. It is the system that keeps you aware of your surroundings and ready to defend yourself or flee. Calming this response is necessary to bring yourself into a meditative state. It is necessary to relax this system to find a happier personal life. We do not always need to be on alert.

Easy Pose may also help lower or regulate blood pressure. Holding it strengthens core muscles (including your abdominals and the muscles supporting your spine), and stretches your groin and inner thighs (abductors).

Key Points to Remember

Use your core and back muscles to maintain an upright posture.
Distribute your weight evenly on your sit bones.
Sit up straight and gaze forward.
Ensure your head rests on your spine and your shoulders are balanced above your spine, maintaining a straight line.

Breathing in Sukhasana

Breathing techniques in Sukhasana are essential for enhancing the meditative and relaxing effects of the pose. Here are some key techniques:

1. Diaphragmatic Breathing (Belly Breathing)

Method: Sit in Sukhasana and place one hand on the abdomen and the other on the chest. Inhale deeply through the nose, allowing the belly to expand with each breath. Exhale slowly, feeling the abdomen contract.
Benefits: This technique helps in deepening the breath, promoting relaxation, and improving lung capacity.

2. Alternate Nostril Breathing (Nadi Shodhana)

Method: Bring the right hand into Vishnu Mudra, folding the index and middle fingers towards the palm. Use the thumb to close the right nostril and the ring finger to close the left nostril alternately. Breathe in via your left nostril, then shut it and blow out through your right. Continue this pattern, alternating the breath between nostrils.
Benefits: This technique fosters balance and clarity of mind, and helps in purifying the nervous system.

3. Deep Breathing

Method: Sit comfortably in Sukhasana, close your eyes, and take slow, deep breaths. Focus on the sensation of the breath moving in and out of your body.
Benefits: Deep breathing helps in calming the mind, reducing stress, and improving concentration.

4. Breath Awareness with Movement

Method: Inhale and bring your legs close to you, crossing them at the shins and placing the feet below the opposite thighs. Exhale and align your spine, raising your back and chest. Continue this pattern, synchronizing your breath with gentle movements of the body.
Benefits: This technique helps in maintaining focus and awareness during the practice, and improves body alignment.

Understanding the Nervous System Response

The practice of Sukhasana helps balance the activity of two important parts of our nervous system:

Sympathetic Nervous System: This is our "fight-or-flight" system, keeping us alert and ready to respond to potential threats.
Parasympathetic Nervous System: This system promotes relaxation and calmness.

By practicing Sukhasana and its associated breathing techniques, we can activate the parasympathetic nervous system, promoting a state of relaxation and inner calm. This balance is crucial for managing stress and finding a happier personal life.

Conclusion

Sukhasana, or Easy Pose, is a fundamental meditation posture that offers numerous physical and mental benefits. By incorporating proper technique and various breathing methods, you can enhance your meditation practice, improve posture, and cultivate a sense of inner calm. Remember, consistency is key – regular practice will lead to greater comfort and deeper meditation experiences. Whether you're a beginner or an experienced practitioner, Sukhasana provides a stable foundation for your journey towards inner peace and self-awareness.