How to Do a Cross-Legged Pose?

Sukhasana is the second name of the cross-legged pose, which translates to “Easy pose.” This easy pose has been widely practiced all over the world for years. In a few countries, it is regularly practiced even in daily routines, for instance, while having a family meal on the floor. 

However, not everyone can practice it easily; a few find it quite challenging to perform due to tightness in muscles. Most of the time, yoga starts with a sitting position; that is why sukhasana serves as a foundation for meditation breathing exercises.  It engages all the muscles of the pelvis and lower limbs. 

Therefore, it requires flexibility in the muscles of the thighs, pelvis, and hip joints. As every person has unique anatomy of muscles, it could be easier for one person to perform than the other. If you can not perform it for the first time, do not hesitate to practice it again as the muscles get better with time.

The Idea of The Cross-Legged Pose

As indicated through the name, the Cross-legged pose is a comfortable, seated position with your legs crossed. It is the basic pose for beginners and is used mainly at the start or end of the yoga session. 

Sukhasana aims to remove the tension that builds up around the pelvis and lower legs. As these muscles have large fibers, it takes time to gain flexibility.

When you begin practicing this pose, you will not be able to skip it ever. It has a magical power to reveal the stress and lead you toward a meditative state.

Steps: How To Perform A Cross-Legged Pose

Step 1:

Get dressed in comfortable clothing and play a piece of soothing music in the background. Place your yoga mat on the floor and dim the light of the room. Then arrange supportive padding like blankets or blocks on the mat to give yourself some extra assistance during the pose. Come and sit on the comfortable padding and make sure you have sufficient support under your sitting bones. It will help to elevate your hip joints and will be easier for you to pose.

Step 2:

Now cross your legs. Your knees must be at the same level or above the level of your hips. If it is not, add more paddings. You can try sitting on two to three blocks to raise the level. Shift the flesh of your buttocks to each side to get a firm sitting foundation.  To get your spine aligned directly over the hip, move your torso from side to side and back and forth a few times. This movement will adjust your spine.

Step 3:

Now move your shoulder blades away; this will open up your chest and improve breathing. Try to relax all the tension from your muscles and loosen up the body. If you still feel any tension around your feet or ankle, roll a blanket and wrap it around the ankles. Put your hands in your lap or place them on the top of your thighs.  If you want to feel grounded, turn down the palms, and if you’re going to be receptive, turn the palms upside.

Step 4:

Upon exhalation, root down the spine. You can pair this seated pose with breathing exercises as well. Inhale through your nose, hold it for 5 seconds and exhale through your mouth. Try to keep this position for at least one minute in the beginning, to give a nice stretch to your muscles. Practicing this daily will help your muscles lengthen, and you can easily work your way up to 5 minutes.

Frequently Asked Questions

What About My Spine?

If your spine is curving inwards, imagine as your tailbone is moving towards the floor, this will push your pelvic backward. Similarly, if you feel like your spine is curving outwards, try to tilt your pelvis forwards; both ways, you will be able to straighten up your spine.

Should I Stretch you My Muscles?

Start stretching the large muscles of your legs 3 to 5 days a week. If your hip muscles are not relaxed, you will not be able to place your knees close to the ground. You can practice the hip opening position to relax the pelvic and hip muscles. It will ultimately make it easier to cross your legs. In addition, you can do heel raises with 20 repetitions on an exercise day.

How Can I Stay Calm?

This pose will reduce stress, anxiety, and tension from your mind. If there is any step that you cannot perform, you can always go for a modified position. However, if you feel stressed, it will further put tension in your muscles. If you learn to relax and stay calm, you can only gain benefits from this yoga.


The cross-legged pose is easy to learn and safe to practice at home. It will improve the flexibility of your body and the alignment of the spine. This pose also brings calmness to your soul, and once you master the art of Sukhasana, only then can you feel the immense peace within your heart.