Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

7

Chapter

Selected āsanas for integrating the aims and principles

Selected asanas̄ Selected āsanas

Selected asanas̄ Selected āsanas

16. Sukhāsana (Figure 7.51)

Meaning of the āsana and its name

Sukha means easy; sukhāsana is an easy cross-

legged sitting position. It improves mobility of the

hip joints, and combines sitting upright with being

relaxed and calm.

Getting into the posture

1. Sit with straight legs on a brick or a folded
   blanket.


2. Bring your right foot underneath your left knee,
   your left lower leg in front of the right shin bone,
   and the left foot underneath the right knee;

the crossing of your lower legs is in line with the

center of your body.

3. Place your hands or fingertips beside your hips;
   without moving your pelvis push yourself up
   from the fingertips to lift your spine and thorax.


4. Maintaining your trunk lifted, rest your hands
   
   on your knees (Figure 7.51).

Being in the posture: basic work

1. Adjust your pelvis in the neutral position.


2. Keep your lower abdomen slightly inwards and
   upwards while you lift your chest more.


3. Relax your shoulders and upper arms.


4. Keep your head in line with your spine.


5. Breathe naturally.

Being in the posture: refined work

1. Lift yourself as if pushing up from the sitting
   bones; raise your side and front ribs, move
   your middle thoracic vertebrae inwards; these
   actions come naturally as you inhale.


2. Lift the center of your thorax and the center
   of your pelvic floor; this comes naturally with
   exhalation.


3. Without tucking in your chin slightly lengthen
   the back of your head away from the neck; feel
   how this also lifts your front upper ribs.


4. Turn your arms so that the palms are facing the
   ceiling; feel the effect on your upper chest.


5. Breathe naturally.

Finishing the posture

Stay in the posture for 5–10 breaths. Put your hands

on the floor beside your hips; bring your knees

towards each other; place the soles of your feet hip

width on the floor; the knees are pointing upwards;

straighten your knees. Repeat the posture with the

right lower leg in front.

After finishing both sides keep the soles of your

feet on the floor and the knees pointing upwards

for a few breaths; straighten your legs; the toes and

Figure 7.51 kneecaps are pointing towards the ceiling.