Easy
Maya - Pose Assistant
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Benefits
Easy Pose is a foundational seated posture for meditation and pranayama. It promotes grounding, stability, strengthens the back (when upright), gently opens the hips, and stretches the knees and ankles.
Practice Guide
Sit on the floor or a cushion/blanket.
Cross your shins comfortably, bringing each foot underneath the opposite knee.
Ensure your pelvis is neutral or slightly tilted forward (using cushion helps), allowing spine to lengthen naturally.
Rest your hands gently on your knees or thighs, palms up or down, or in your lap.
Relax your shoulders down and back. Lengthen your neck, keeping chin parallel to floor.
Close your eyes or maintain a soft gaze. Breathe naturally.
Hold for meditation, pranayama, or as a resting pose.
Modifications
Sit on a folded blanket, bolster, or block to elevate hips above knees (highly recommended for most people).
Place blocks or cushions under knees if they are high off the floor and feel strained.
Regularly alternate which shin/leg is crossed in front.
Rest back against a wall for support if needed.
Safety Notes
⚠Knee injury (avoid if painful, use ample support under knees/hips)
⚠Chronic hip pain (ensure comfortable support, avoid forcing)
⚠Sciatica (ensure support doesn't aggravate nerve)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.