Easy Pose (Sukhasana)

A Grounding and Hip-Opening Pose for Pregnancy

Watch how it’s done below!

At Prenatal Yoga Center, we offer yoga practices that promote relaxation, flexibility, and mindfulness for every pregnant student. Easy Pose (Sukhasana) is a simple and effective seated pose that encourages grounding, opens the hips, and supports pranayama (breathwork) and meditation. This pose is ideal for cultivating calm and stability during pregnancy.

Benefits of Easy Pose

The Easy Pose offers several key benefits for pregnant people:

Grounding: Provides a stable and balanced seated position, ideal for connecting with the breath and calming the mind.
Hip Opening: Encourages gentle external rotation of the hips, relieving tension and promoting flexibility.
Support for Pranayama and Meditation: Offers a comfortable position for practicing mindful breathing or meditation, promoting relaxation and focus.

Alignment Tips for Easy Pose

To practice Easy Pose safely and effectively during pregnancy, follow these alignment cues:

Sit on a Blanket or Bolster: Elevate your hips by sitting on a blanket or bolster to maintain a neutral pelvis and reduce strain on the lower back.
Cross-Legged Position: Sit with your legs crossed so that your shins meet in the middle. Keep your feet active to protect the knees and support alignment.
Neutral Pelvis: Ensure you are sitting evenly on your sit bones. If your pelvis starts to tuck under, add another layer of support to sit higher.
Spinal Alignment: Maintain a long spine and avoid slouching. Relax your shoulders down, keeping them in a rested and neutral position.
Comfortable Modifications: For those with severe SPD (symphysis pubis dysfunction) or SI (sacroiliac joint pain), placing blocks under the knees can provide additional support and comfort.

Modifications for Easy Pose

Easy Pose can be modified for comfort and accessibility for all expecting students:

Use Props for Knee Support: If your knees are elevated or feel strained, place blocks or blankets under them for added stability.
Adjust Seat Height: Sitting higher on bolsters or blankets can help maintain a neutral pelvis and reduce tension in the hips or lower back.
Alternative Positions: If sitting cross-legged is uncomfortable, try sitting with one leg extended or supported against a block for additional ease.

Category of Pose

Type: Seated Pose
Focus Areas: Hip opening, grounding, external rotation
Modifications: Add blocks under knees for SPD or SI discomfort; elevate hips with blankets or bolsters

The Easy Pose (Sukhasana) is a calming and supportive pose that encourages grounding, opens the hips, and provides a stable position for pranayama or meditation. With modifications, pregnant students can safely practice this pose to enhance relaxation and mindfulness during pregnancy.

Join Our Prenatal Yoga Classes Today! Experience the grounding and relaxing benefits of Easy Pose and other supportive poses in our prenatal yoga classes. Join Prenatal Yoga Center for a tailored practice designed to meet the needs of every pregnant person, guided by experienced instructors who prioritize safety and comfort.