The Easy Pose in Yoga
- Focus: Knees, Ankles, spine
- Level: Beginner
- Total Time: Variable
- Indications: calm the mind
- Contraindications: knee or hip injury
How to Do Easy Pose (Sukhasana) in Yoga
The easy pose focuses on your lower legs, specifically your knees and ankles, while simultaneously strengthening your back. It has also been found to calm the brain. Beginners may find it helpful to use the aid of a yoga block for this pose by sitting near a wall and placing the block in the space between your shoulder blades and the wall. You’ll also need a thick sheet or blanket for this pose.
- Fold a blanket into a mode of support that is a few inches thick. Sit down cross-legged and place the blanket under your hips.
- Place your hands, palms downward, atop your thighs as you turn both thighs slightly inward and press them down into the ground. Sustain this for two full breaths.
- Continue to sustain this as you place your thumbs under the edge of your armpits and let the upward force lift your entire torso until your head is straight above your heart, which is itself directly above your hips.
- Place the tops of your calves over one another, expand your knees, place each foot behind its opposite knee, and gather your legs toward your body.
- Rest the edges of your feet on the ground and make sure your inner arches are against your lower shins. Your shins and thighs should create a triangular shape with a space between your feet and your abdomen. Ensure that your abdomen is in a relaxed position. Rest your hands on your knees and elongate your tailbone toward the ground. Tense your shoulder blades, pulling them toward your spine without arching your back.
- Stay in this position for as long as you’d like. If you plan on regularly performing this pose I recommend alternating the way you cross your shins (i.e. Right over left then left over right next time)
The Leg Stretch Pose in Yoga
- Starting on all fours with a neutral spine, point your right toes, straighten your right leg behind you, and raise it toward the sky and hold this position for a few seconds.
- With your leg in the air, slowly flex your foot and hold the position for a few seconds.
- Relax your foot and return your leg to the starting position.
- Repeat this stretch with the left leg.
Now, stand up and end your warm-up session with the goddess pose stretch.
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TOP YOGA MCQs Questions and Answers
1 Who is believed to be the father of Yoga?
A Krishnamacharya
B Gautam Buddha
C Maharshi PatanjaliAdi
D Shankaracharya
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2 Yoga has eight components, also known as the eight fold path of life — Niyama, Asana, Pranayama, Dhyana, Samadhi are five of them. Which are the other three?
A Savichar, Santosa, Tapas
B Asteya, Aparigraha, Brahmacharya
C Ananda, Asmita, Aachaar
D Yama, Dharana, Pratyahara
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3 The word “Yoga” comes for Sanskrit. What is the literal meaning of this word?
A Hindu system of philosophy & meditation
B Inner peace & tranquility
C Joining together
D Controlled breathing
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4 Over time, many new postures have been added to the original compendium of Asanas that yoga started with to incorporate modern day fitness requirements. How many classic Asanas were enlisted in the initial texts?
A 84
B 108
C 33
D 195
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5 Surya Namaskar is considered to be a complete exercise for the body and has often been cited as a combination of Asanas that helps in stretching almost all the major muscles. How many different Asanas does Surya Namaskar comprise of?
A 12
B 7
C 10
D 8
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6 Yoga has many practitioners in the West and several Hollywood celebrities such as Adam Levine and Julia Roberts have endorsed it. Indra Devi is credited with introducing Yoga to the West. Which country did she belong to?
A Nepal
B Russian
C India
D USA
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7 An Indian youth organisation entered the Limca Book of Records for simultaneously performing Yoga for the longest duration. Which organisation was this?
A NSS
B Girl Scouts
C LTS
D NCC
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8 Bharat Thakur is an internationally renowned name in the field of yoga instructors and a celebrity in his own right. Which new field of yoga did he lay the foundation for?
A Ashtang Yoga
B Hatha Yoga
C Sahaja Yoga
D Artistic Yoga
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9 Now to some yoga-related fun questions! Recently, a photo of the very hot, very happening Canadian Prime Minister Justin Trudeau doing Mayurasana went viral. Around 40 years back another world leader struck a similar pose, alas there was no social media he could go viral on. Who was he?
A Richard Nixon
B Pierre Trudeau
B Harold Wilson
B Georges Pompidou
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10 In the popular TV series Friends, one of the main characters is seen talking to Mr. Treeger, the superintendent of Monica’s building, about attending Yoga classes. Which character is this?
A Ross
B Phoebe
C Monica
D Mike
Answer ⇒ ????