The Outdoor Adventurer's Guide to Yoga by Jana Kilgore

Author:Jana Kilgore
Language: eng
Format: epub
Publisher: Falcon Guides
Published: 2021-05-22T00:00:00+00:00

EASY SITTING POSE

Sukhasana, easy sitting pose, is a common posture often used for meditation. Both thigh bones are externally rotated and the inner thighs lengthen. The pelvis is neutral as you sit on the center of your sit bones, and the spine lengthens upward in its natural curves. As you extend forward, the glutes and back muscles, sides, and chest all lengthen. Begin by sitting on the ground with your legs extended forward. Bend your right knee, turning the thigh outward and crossing your right ankle in toward the left sit bone. Then bend the left knee, turning the thigh outward and crossing the ankle under the right knee. Take an inhalation to lengthen the torso upward, then walk your hands forward as far as you can, bending forward. Stay with your neck long and face relaxed for five to eight breaths. Return to sitting, switch the cross of your legs and repeat on the second side.

Tips: If your low back rounds in this posture, sit up on a folded blanket or bolster to lift the hips so the knees can release toward the floor. Keep your feet actively engaged and root down through your sit bones.

Possible risks: Knees and low back.

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