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Exercise guide
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.
What this exercise works
- Muscles
- erector spinae · adductors · gluteus medius
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Sit on the floor and cross the shins comfortably, each foot under the opposite knee.
- Sit up on a folded blanket or cushion until the knees rest below the level of the hips.
- Stack the ribs over the pelvis and let the hands rest on the thighs.
- Hold the seat for the prescribed time, breathing slowly and evenly.
- Switch which shin is in front on the next round so both sides get equal time.
Technique cues and common mistakes
- 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.
Make the movement easier or harder
- Support the knees on cushions when a long sit gets uncomfortable.