Learn Yoga with an Easy Pose

Edited by HealthNut, Eng, VisiHow

Easy pose, as its name suggests, is one of the most basic poses in yoga; and anyone should be able to perform this pose with relative ease. The pose, also known as the Decent Pose or Pleasant Pose, stretches out both your knees and ankles in order to open the body and mind and allow you to perform higher difficulty poses easier. As such, it is a great pose to use during your warm-up routine. Easy Pose helps to strengthen your back, and it is used to calm the brain before exercise. However, as the pose stretches the knees and ankles, if you have any persistent injuries involving these parts of your body, then it's recommended that you do not attempt this pose.

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What will you need?

  • Although this pose can be performed anywhere, for maximum comfort it is suggested that you buy a yoga mat.
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  • Stretchy yoga pants.
  • A baggy shirt or a vest to allow for maximum arm movement while performing poses.

Easy Pose Step-by-Step

  1. 1
    If you have blankets, fold a thick blanket or two or three thinner blankets into a support
    Make sure it's about six inches high to allow for maximum support. Sit down close to the edge of this support and stretch your legs out in front of your chest. This is called the Staff pose or Dandasana.
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  2. 2
    Cross your shins over each other and widen your knees
    This should allow you to place one foot beneath the opposing knee and fold your legs to your chest.
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  3. 3
    Keep your feet relaxed so that the outer edges can rest comfortably on your mat or the floor depending where you are
    The inner arches of your feet should end up slightly beneath the opposing shin. This is the basic leg fold segment of the Easy Pose. When you look down at your legs, there should be a triangle formed by your thighs and your shins. You should not confuse this pose with any of the other well-known seated positions where ankles are tucked beneath your shins or near to the sitting bones. In these types of poses, there should always be a comfortable gap between your feet and your sitting bones.
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  4. 4
    You should try to stay balanced on your pelvis in as neutral a position as possible
    To try and find this neutral position, press your hands into the floor and lift your pelvis slightly away from the blanket support you made. Hang in that position for a few long breaths and push down to make your thigh bones feel heavier. After that, slowly lower your pelvis back onto the support. This should help you to properly balance you pubis and coccyx so they are the same distance from the floor.
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  5. 5
    After that, you can either stack your hands into your lap with your palms up or, alternatively, you can put your hands on your knees with your palms down
    You can stretch your coccyx towards the floor and clench your shoulders against your back and upper section of your chest. However, do not attempt to over-arch your back. You can, however, try to push your lower ribs forward slightly.
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  6. 6
    In this position you can stay for any length of time.
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Variations on this pose:

If you do this pose regularly, ensure that you alternate the way you cross your legs. Some people who practice yoga cross their legs differently depending on the day of the week: crossing the right shin over the left on odd numbered days and vice versa on even numbered days. Another alternative would be to divide your time in this pose by half and work half on one leg and half on the other.

If you have problems with any of the steps in this article, please ask a question for more help, or post in the comments section below.


Article Info

Categories : Sports

Recent edits by: Eng, HealthNut

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