Mobility · Yoga
Easy Pose
Easy Pose is a comfortable cross-legged seated yoga posture that gently opens your hips and helps you practice upright sitting with relaxed breathing.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit on your mat with your legs extended in front of you.
- Cross your shins loosely, placing each foot beneath the opposite lower leg.
- Position your torso upright over your pelvis.
- Rest your hands on your thighs.
- Hold the seated position for the planned time.
- Uncross your legs slowly.
- Extend your legs in front of you.
Form cues
- Soften your shoulders away from your ears.
- Keep your chin level.
- Breathe slowly and comfortably.
Common mistakes
- Rounding your lower backSit on a firm cushion or folded blanket to raise your hips enough to sit upright comfortably.
- Pushing your knees downLet your knees settle naturally rather than forcing them toward the floor.
- Pulling your feet in tightlyMove your feet slightly forward to leave comfortable space between your heels and pelvis.
Safety
Forcing the crossed-leg position can strain your knees or irritate your hips. Prolonged pressure on your legs or ankles may cause tingling or numbness.
- Place folded blankets under your thighs if your knees feel unsupported.
- Exit the pose if you feel sharp pain, tingling, or numbness.
- Build up sitting time gradually rather than holding through discomfort.
If you have an existing hip or knee injury or persistent pain with cross-legged sitting, use a chair or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Meditation Chair (optional)
- Meditation Cushion (optional)
- Yoga Blanket (optional)
- Yoga Mat
Sets and reps
- Sets
- 2
- Target
- 30–60 seconds
- Rest
- No rest timer
Switch which shin is in front for the second hold.