Easy Pose anatomy

Easy Pose · Sukhasana · Tư thế ngồi xếp bằng

Easy Pose mainly works erector spinae; it stretches adductors, gluteus maximus; iliopsoas, multifidus, transversus abdominis stabilize.

3D anatomy model of Easy Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Sit with your shins crossed, each foot beneath the opposite knee, and your spine upright. A basic meditation seat: the deep back muscles hold the spine tall while the adductors get a gentle stretch.

Muscles in this pose

Working (contracting): Erector spinae

Stretching: Adductors, Gluteus maximus

Stabilizing: Iliopsoas, Multifidus, Transversus abdominis, Quadratus lumborum, Trapezius, Rhomboid major

Why these muscles work or stretch

Erector spinae · Working (contracting): Keeps the back upright
Adductors · Stretching: Knees open out to the sides
Gluteus maximus · Stretching: Gently stretched as the hips flex and rotate outward
Iliopsoas · Stabilizing: Keeps the pelvis upright instead of tipping back
Trapezius · Stabilizing: Lower fibers draw the shoulders down

Practice cues

Sit on a folded blanket so your hips are higher than your knees
Lengthen through the crown of the head, chin slightly tucked
Switch which shin crosses in front each time you practice

Benefits

Offers a comfortable seat for breathing and meditation
Builds endurance in the back muscles that keep the spine upright
Gently stretches the adductors and outer hips

Cautions / contraindications

Take care with knee or hip pain; support the knees with blankets
Ease off with low back pain; sit higher or against a wall

Easier variations

Sit on a folded blanket or block so the hips are higher than the knees
Lean the back against a wall or sit on a chair

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Accomplished Pose Siddhasana
Bound Angle Pose (Butterfly) Baddha Konasana
Fire Log Pose (Double Pigeon) Agnistambhasana
Wide-Angle Seated Forward Bend Upavistha Konasana
Front Splits (Monkey Pose) Hanumanasana
Garland Pose (Yogi Squat) Malasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)