Yoga · 2-10 minutes
Thunderbolt pose
A kneeling pose that can be done after meals to support digestion and keep the spine upright.
Read more All yoga
Seated & desk
Easy pose
A simple cross-legged seat for breathing and meditation that helps you sit tall and calm.
- Sanskrit name
- Sukhasana
- Level
- Beginner
- Hold / duration
- 1-5 minutes
- Best for
- Meditation, focus, and calming the mind
How to do it - step by step
- 1
Sit on the floor (or on a folded blanket) with legs stretched out in front of you.
- 2
Cross your shins and place each foot under the opposite knee.
- 3
Sit tall, lengthen the spine, and let your shoulders drop away from the ears.
- 4
Rest your hands on your knees, palms up or down.
- 5
Close your eyes and take slow breaths, relaxing the jaw and face.
- 6
Stay for a few minutes, then switch the cross of the legs.
Benefits
- Improves posture and strengthens the back.
- Opens the hips and ankles gently.
- Calms the mind and helps focus.
- A foundation for breathing and meditation.
Precautions - who should be careful
- Sit on a folded blanket if your knees are higher than your hips.
- Avoid if you have a knee or hip injury; sit on a chair instead.
- Switch the cross of the legs to keep the body balanced.
Easier and deeper versions
- Easier: sit on a chair with feet flat on the floor.
- Deeper: sit on a block with the knees lower than the hips.
Do it at your desk
- Sit upright in your chair, feet grounded, hands on thighs, and breathe slowly for one minute.
This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.
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