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Posted by on Jan 13, 2017

21-Day Back to the Mat Challenge: Day Sixteen. Easy Pose.

21-Day Back to the Mat Challenge: Day Sixteen. Easy Pose.

Welcome to Day Sixteen. Easy Pose, Sukhasana.

Sukhasana is also known as Pleasant Pose. Ah…It is the simple, cross-legged seated posture many yogis take to meditate and most kids take when they sit on the floor to play. Here are some tips for making it comfortable, easy, and pleasant for you:

  • Sit up on some height – such as a cushion or folded blanket
  • Padding under your ankles can also make the posture more comfortable
  • Relax your feet
  • Cross your shins
  • Let the weight of your legs naturally bring your knees down toward the floor
  • Tilt your pelvis slightly forward
  • Engage and lift your core
  • Firm your shoulders on your back, keeping your neck long
  • Place your hands palm down on your thighs, rest them in your lap, or bring them to your heart – palm pressing into palm – at the center of your chest
  • Breathe

Enjoy the sequence we’ve shared to date, after several breaths in Dandasana, release into Sukhasana and then back to Savasana.

Here is today’s complete practice:

  • Take a comfortable seat
  • Close your eyes, Bring your attention inward
  • Inhale, lengthen the spine, Exhale, keep that length
  • Notice deeply
  • Continue in this way for 10 or 20 breaths
  • Open your eyes and move to a kneeling position (sit back on your heels)
  • Perform Kapalabhati for 20-50 breaths, Repeat (as you like)
  • Come to Child’s pose, enjoy the effects of Kapalabhati
  • Come up to Table, then move with breath:  Table > Down Dog > Table > Child’s Pose…
    Repeat Five times (or as many or few times as you like)
  • Balancing Table (both sides)
  • Lower arm/leg back to Table
  • Exhale as you Push back to Downward Facing Dog
  • Inhale, Step forward to Standing Forward Fold
  • Exhale here
  • Inhale up to Tadasana, Mountain Pose
  • Sun Salutation (both sides)
  • Tadasana
  • Close your eyes, bring your hands together in Prayer Pose, Anjali Mudra, at the center of your chest
  • Breathe
  • Uttanasana, Standing Forward Fold
  • Sun Breaths
  • Step back to Downward Facing Dog
  • Lunge (right foot back)
  • Runner’s Stretch over left leg
  • Lunge (left foot back)
  • Runner’s Stretch right leg
  • Step back to Downward-Facing Dog
  • Lower down to Child’s Pose
  • Step to Tadasana at the front of your mat
  • Vira II (both sides)
  • Tadasana
  • Pyramid (both sides)
  • Step back to Tadasana
  • Revolved Twist (both sides)
  • Step back to Downward-Facing Dog
  • Lower down to Dandasana
  • Release into Sukhasana
  • Lie back into Savasana