SUKHASANA

Explanation: This is a easy pose with comfortable seated position for meditation. This pose open the hips, lengthens the spine and promotes groundedness and inner calm.

Description:

With the buttocks on the floor, cross the legs, placing the feet directly below the knees.

Rest the hands on the knees with the palms facing up.

Press the hip bones down into the floor and reach the crown of the head up to lengthen the spine.

Drop the shoulders down and back, and press the chest towards the front of the room.

Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth. 

Breathe deeply through the nose down into the belly.

Hold as long as comfortable.

Place folded blanket under knees or under the hip bones.

Benefits: For chronic knee or hip injury or inflammation.