Easy Pose

A simple cross-legged seat used for breathing and meditation: the pelvis stays upright, the spine is tall and the hips settle without strain.

How to do it

1. Sit on the floor and cross the shins comfortably, each foot under the opposite knee.
2. Sit up on a folded blanket or cushion until the knees rest below the level of the hips.
3. Stack the ribs over the pelvis and let the hands rest on the thighs.
4. Hold the seat for the prescribed time, breathing slowly and evenly.
5. Switch which shin is in front on the next round so both sides get equal time.

Tips

• If the knees float high, raise the seat rather than forcing them down.
• Let the chin stay level so the neck follows the line of the spine.
• Support the knees on cushions when a long sit gets uncomfortable.

Muscles

Primary: Erector spinae

Secondary: Adductors, Glutes (medius)