For this pose you will need a meditation cushion, a bolster or folded blankets. You may also need a rolled up blanket for support and a strap. Sukhasana in Sanskrit means happy, easy and comfortable. This is an optimal pose for practicing pranayama as well as meditation. It calms the mind and stills the body. To get into the pose start by sitting on your cushion, bolster or folded blankets with your legs stretched out in front of you in Dandasana. Between 58 and 1.16 add this in: Bend the right knee and take the left foot under the right leg. Now settle the right knee down towards the left foot bringing the right foot in towards the left knee, and assume the mudra of your choice CUT this out: [Bend the right leg and place the right foot under the left thigh. Check that the knees are roughly level with each other so as to maintain balance in the body. Now bend the left leg, placing the left foot under the right thigh]. Remember to switch the legs around each time you sit so they both experience coming in first and allow you to maintain balance in the body. When just starting out in this position, and to be able to maintain the position without moving, you may like to use a rolled up blanket placed around the ankles for suppor t. This can help take the pressure off the ankles as well as the inner groins as these muscles become more flexible. In addition to this, if your hips aren’t flexible enough to allow the knees to drop to the floor yet, you can relieve any strain in the knees by placing folded blankets or cushions beneath for support. If you are extremely stiff, tie a belt around the knees and lower back for support, hold the spine upright and concentrate on equalising the physical balance within the right and left sides of the body. Rest the hands in the mudra of your choice. [Thumb nail pop ups of different options on screen here] Now extend the trunk of the body straight up allowing the spine to be erect. Pull the ribs in so that the sacrum elongates sealing the energy across the solar plexus. Take the shoulders back to open the chest, allowing the heart centre to open. Feel the line of energy that comes from the back of the shoulders, down the back of the arms and out the bottom of the elbows. Ensure the spine is erect, the cervical spine is in alignment with the rest of the spine so that the back of the neck is elongated. Release the jaw so that the front of the throat is soft. Now lower the gaze…. and softly close the eyes Now without changing anything, relax Sukhasana is the easiest of all sitting postures but if the knees aren’t close to the ground it can be a challenging posture to sustain for long periods of time. In general sukhasana helps facilitate mental and physical balance by allowing the body to be at ease. So be mindful with your support so that you can make the posture work for you comfortably. Now watch your mind, if you catch your attention wandering bring it back to the guided instruction, be fully present in this current moment maintaining your commitment to be here for this time. Following through with this commitment now will help you follow through with decisions in daily life. This practice is helping you to cultivate an inner balance and stability that will reflect in daily activity. To achieve a still and peaceful mind. It is within a still and peaceful mind that emotional balance and inner freedom and stability are realized. If you notice the body slouching, ground back down through the ischium bones, connect in with the earth and draw the spine back up to straight letting the back of the neck be long and with the head held in a gentle bow. Continue to breathe yourself into the present moment and be here now. Erect spine, balanced body, quite mind. There is nowhere to go, you are exactly where you need to be. Once your meditation is finished, deepen your breath for a few breaths and when you are ready open your eyes. Now remove your support and stretch your legs back out into dandasana. If the circulation has been restricted, shake some life back into them before standing up and taking this creative stillness out into the world to be the change you want to see.
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