Easy Sitting Pose
Sukhasana (Sanskrit: सुखासन sukhāsana n.). Sukhasana means "the comfortable sitting posture "or "easy pose" and contains of two words: "Asana" means posture. "Sukha" means pleasant, joyful or pleasurable. Thus, Sukhasana is the comfortable position and refers to the meditation posture, which would be called cross-legged position. In relation to Padmasana, Siddhasana and Swastikasana, Sukhasana it is very easy to perform. Its simplicity makes it well-suited for practitioners of all proficiency levels, including those who are new to Yoga.
Health Benefits in Sukhasana
1. Sukhasana and Stress Relief
Sukhasana's Positive Impact on Stress Reduction: Certain researchers suggest that adopting the cross-legged position, specifically in Sukhasana, could potentially alleviate functional disability and reduce stress levels. Furthermore, it has been proposed that Sukhasana have benefits in mitigating depression and managing pain response in patients (Study by Kohli).
2. Alleviating Lower Back Pain and Depression through Sukhasana
The practice of Sukhasana has shown potential in reducing chronic lower back pain (Study by Kohli). Research suggests that chronic back pain can contribute to depression, which in turn can intensify the experience of back pain, creating a cyclical effect. In a study published in the American Journal of Lifestyle and Medicine, it is proposed that Sukhasana may help break this cycle by addressing both lower back pain and depression. By adopting the cross-legged position, Sukhasana can contribute to reducing functional disability, alleviating stress, and improving responses to depression and pain in individuals.
3. Sukhasana's Positive Impact on Blood Pressure
Regularly practicing Sukhasana and incorporating simple breathing exercises has a positive effect on individuals with high blood pressure. The findings in different studies indicate that combining Sukhasana with breathing techniques, like Pranayama, may contribute to reducing blood pressure levels (Article by Lindasari).
4. Benefits of Sukhasana for weight management
Sukhasana holds potential in supporting weight management as it may aid in improving the body mass index (BMI), which is a measure of body fat in relation to height and weight. A study published in the International Journal of Cardiology highlighted that adopting a cross-legged sitting position could also have a positive impact on waist circumference, further emphasizing the potential benefits of practicing Sukhasana (Study by Kohli).
5. Sukhasana's Positive Impact on Pregnancy
Sukhasana is a gentle and accessible pose that is suitable for pregnant women. It has the potential to offer several benefits during this special time. By practicing Sukhasana, it may help in bringing a sense of calmness to the mind, widening the shoulders, enhancing digestion, aligning the spine, improving breathing, reducing fatigue, and uplifting mood. Additionally, it may have positive effects such as boosting confidence, increasing energy levels, and rekindling the motivation to be more productive (Study by Pais).
How to perform Sukhasana
Sukhasana can be easily practiced by individuals of all skill levels. Maintaining proper form and technique is crucial to ensure the safety and effectiveness of Yoga. It is important to remember that Yoga poses can be modified according to your individual requirements and capabilities. The following steps outline how to perform this pose:
Begin by spreading a Yoga mat on the floor and sit comfortably on it.
Fold your left leg, bringing it in contact with the right thigh.
Next, fold your right leg, ensuring it touches the left thigh.
Place your hands around the knees, with the palms facing upwards or downwards.
Straighten your head and align your body in an upright position.
The head, neck and torso are in line.
Maintain an erect spine and breathe naturally.
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