soo-KHAH-sah-nah
A foundational seated posture designed for meditation and breathwork, emphasizing ease and stability. It provides a grounded base for spinal verticality while gently opening the hips and calming the mind.
Cross the shins and rest the hands on the knees.
Lengthen the spine toward the sky.
Softly close the eyes and relax the shoulders.
Root both sitting bones evenly into the mat or prop.
Cross the legs at the shins rather than the ankles to create a broader base.
Stack the ears over the shoulders and the shoulders over the hips.
Draw the shoulder blades slightly together and down the back to open the heart.
Opens the hips and lengthens the spine.
Strengthens back muscles and improves overall posture.
Reduces anxiety and prepares the practitioner for deep meditation.
Sit on the edge of a folded blanket to ensure the hips are higher than the knees, promoting a neutral spine.
Place blocks under the outer knees if they hover high above the floor to prevent strain on the hip flexors.
Use a bolster for long meditation sessions to minimize leg numbness and maximize spinal ease.
Place hands on the tops of the student's shoulders and apply gentle downward pressure to release the trapezius.
Ensure the student's spine remains vertical; do not push them forward.
Place one hand on the sacrum and the other near the base of the skull, gently encouraging length in both directions.
Avoid the mid-spine; keep the touch light and directional.
Sit cross-legged.
Cross your shins comfortably, forming a stable base for your body.
Don't slouch.
Lengthen through the top of your head, keeping the natural curves of your spine.