However, don’t be fooled by the name Easy Pose. In the beginning, it is not easy to sit for long periods in this position if you have been used to sitting on furniture for most of your life. Your buttocks, hips, knees and back will all have a good old moan, but persevere with it and you will discover a way of sitting that will stretch the spine, open the hips, calm the mind and energize the body. Who knows? Maybe you’ll end up putting the 3-piece suite on eBay!

To practice Easy Pose:

  • Sit against a wall until the muscles of your back have grown stronger and can effectively support the spine. Place a folded blanket or two under your buttocks so that your hips are higher than your knees. This will help reestablish your natural spinal curves.
  • The back of your head, your shoulder blades, and buttocks should be in contact with the wall. There should be a gap of no more than 2 inches between your lower back and the wall. If the gap is larger than this, add another blanket.
  • To sit comfortably, you need a secure base of support. This is achieved by a) keeping the rim of the pelvis firm; and b) by sitting on the centre of the sitting bones. So, lift one buttock off the floor, grab (and you do need to grab) the muscles that cover the sitting bone and move them back and off to the side of the bone. Repeat with the other buttock. You should now be sitting on the centre of your sitting bones and the spine should feel more erect.
  • Bend the knees, crossing the right leg over the left and rest your hands on your knees.
  • Stay for 6 breaths or for as long as you like. When you inhale, gently draw the spine up towards the crown of the head. Also lift the rib cage and the chest upwards. Exhaling, drop the tailbone and the sitting bones down towards the floor. Also relax the shoulders, shoulder blades and the sides of the neck downwards.
  • After 6 breaths, change the crossing of the legs and repeat.
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