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Easy Pose
A fundamental seated yoga posture using a comfortable cross-legged position to improve hip mobility and spinal alignment, often used for meditation and stability.
About Exercise
Equipment
Body Weight, Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Secondary Muscles
Lower Back, Adductors, Glutes, Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
4/10Erector Spinae
Adductors
4/10Adductor Longus, Adductor Magnus
Glutes
3/10Glute Max
Abs
3/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
1-1 reps
Rest Between Sets
10-60 seconds • Rest is typically a transition to the next pose.
How to Perform
Sit on the floor or a prop with legs crossed comfortably, ensuring the knees are level with or below the hips. Stack the shoulders directly over the hips.
- Lengthen the spine, drawing the crown of the head toward the ceiling.
- Relax the shoulders down and back away from the ears.
- Rest hands on the thighs or bring them to Anjali Mudra (prayer position).
- Maintain a neutral pelvis and breathe deeply into the abdomen.
- Hold the position for the desired duration.
Coaching Tips
Form Cues
- Sit tall
- Shoulders down
- Knees below hips
- Long neck
- Ground your sit bones
Breathing
Inhale to lengthen the spine; exhale to settle the hips and maintain core engagement throughout the hold.
Range of Motion
Maintain a tall, neutral spine with the pelvis slightly tilted forward (anterior tilt) and hips externally rotated.
Safety
Safety Notes
- If knees are painful, elevate hips higher with props.
- Avoid forcing the knees down toward the floor.
Spotting
Not applicable; this is a static, low-risk pose.
Common Mistakes
- Slouching the upper back
- Hunching the shoulders
- Knees higher than hips (without support)
- Holding breath
When to Avoid
- Severe knee pain or injury
- Acute hip joint pain
Flexibility Needed
- Basic hip external rotation
- Ability to sit upright on the floor
Build Up First
- None
Also known as
Cross-Legged Seated Pose, Simple Cross-Legged Pose, Comfortable Pose
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