Easy Pose

How to do Easy Pose

1. 1Begin seated on your mat with your legs extended forward in Staff Pose.
2. 2Bend both knees and cross your shins at the mid-calf level, drawing each foot directly beneath the opposite knee.
3. 3Allow your knees to widen and descend gently toward the floor until your feet rest comfortably on their outer edges.
4. 4Rock gently side to side to ensure your weight is distributed evenly across both sitting bones.
5. 5Stack your ribcage over your pelvis and lengthen the back of your neck by softly tucking your chin.
6. 6Rest your hands palms down on your knees to ground your focus, or turn them upward to welcome receptivity.
7. 7Relax your shoulder blades down your back while keeping your lower abdomen lightly engaged to support the lumbar spine.
8. 8Remain in stillness for several minutes, then release your legs and switch the crossing of your shins.

Benefits

• Lengthens the spine and encourages healthy seated posture
• Gently stretches the outer hips, groins, and ankles
• Broadens the collarbones and creates space for deeper diaphragmatic breathing
• Strengthens the deep postural muscles of the back and core
• Soothes the nervous system by encouraging sustained mental focus and relaxation

Common mistakes and cues

• Rounding the lower back

  Elevate your pelvis on a folded blanket so your hips are higher than your knees to maintain a natural lumbar curve.

• Knees floating too high

  Place yoga blocks or folded blankets under your outer thighs so your hip flexors can fully release and soften.

• Crossing at the ankles

  Cross your legs higher up at the middle of the shins to align the feet under the knees and protect the outer ankle joints.

• Collapsing into the chest

  Roll the heads of your shoulders back and broaden across your collarbones to keep the chest proud and spacious.

Modifications and props

• Elevate on a blanket or bolster

  Sit on the edge of one or two folded blankets or a firm bolster to ease tight hip flexors and tilt the pelvis forward.

• Block support under thighs

  Place a yoga block beneath each knee to eliminate strain in the inner groins and hip capsules.

• Wall support for the back

  Sit with your spine resting against a wall to help maintain vertical alignment without fatiguing back muscles.

• Chair seating

  Sit toward the front edge of a sturdy chair with both feet flat on the floor if floor sitting causes knee or hip pain.

Cautions

• Knee issues

  Avoid deep knee flexion if experiencing acute meniscus or ligament pain, and support the legs generously with props.

• Sacroiliac joint sensitivity

  Keep the pelvis elevated and neutral to avoid asymmetrical torque or compression across the sacrum.

• Ankle tenderness

  Place a padded blanket underneath the outer edges of your feet to prevent pressure against a hard floor.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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