Easy Seat

Easy Seat (sitting cross-legged) opens up the hips, stretches the ankles, knees, hamstrings and groin and helps to improve posture.


  • Opens up the hips.
  • Stretches the ankles, knees, hamstrings and groin.
  • Strengthens the muscles that support the spine.
  • Improves posture.



  • Intermediate


  • Set-Up

    Sit on your mat with your legs crossed, one in front of the other. Rest your hands on your lap.

  • Refinements

    Straighten your spine—stacking your shoulders directly over your hips. Tuck your chin, gently engage your abs to support your lower back and relax your hips.

  • Duration

    Stay in the pose for a few minutes, before switching legs.

MODIFICATION: Easy Seat on a Block

Easy Seat on a Block
  • For such a seemingly simple pose (the Sanskrit name is sukhasana or Sweet Pose), sitting cross-legged requires tremendous flexibility in the groin, hamstrings and hips. If you’re unable to keep your back straight, sit on the edge of some cushions or blocks to lift your hips up higher than your knees. This will allow your pelvis to rotate forward and bring your spine into a neutral position.


  • Easy Seat is a passive pose, so please don’t be tempted to push down on your knees, as this will actually create more tension. For faster results, try sitting cross-legged for longer periods of time. Try to replace as much chair-sitting as you can with this position. It will take time to loosen up the muscles and tendons but eventually your hips will start to release and your posture will improve.


  • Avoid Easy Seat if you have a foot, ankle or knee injury.


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