Sukhasan – The Easy Pose, A Gateway to Stillness in Matsyendranath Hatha Yoga

Sadhguru says Sukhasan is not about comfort—it is about conscious stillness in simplicity. The spine is the mountain in Sukhasana, and the breath is its wind. True ease arises not from body relaxation but from the calming of the mind within the pose. When the knees kiss the earth, the mind begins to kiss the sky.

Article | Rishikesh | October 19, 2011

Sadhguru: Sukhasan The Gentle Doorway to the Inner Sky. In the vast ocean of Hatha Yoga, where postures range from dynamic to intensely meditative, Sukhasan, or the Easy Pose, stands as a gentle doorway—a path so simple that it is often overlooked, yet so profound that it forms the foundation of deeper yogic awakening. It is the seat of silence, the throne of awareness, and the temple of breath.

Among the ancient traditions of yogic practice, the lineage of Matsyendranath, the great Siddha of the Nath Sampradaya and the spiritual father of Hatha Yoga, revered Sukhasan not merely as a posture for beginners but as a profound mudra of receptivity and grounding. Within the folds of simplicity lies a mystic potential, waiting to unfold through conscious presence.

The subtle speaks only in silence, and Sukhasan is the silence of the body that listens to the soul.

Let us journey through the layers of Sukhasan—its philosophy, practice, alignment, benefits, variations, and inner dimensions—through the eyes of the ancient Nath tradition.

1. Etymology and Symbolism of Sukhasan

The Sanskrit word "Sukh" means ease, comfort, pleasure, or happiness. The term "Asan" means posture or seat. So, Sukhasan translates to the "Pose of Ease" or the "Comfortable Seat."

But beyond the literal, the symbolism is vast. "Sukh" also refers to a state of being, a space within, where the turbulence of the mind dissolves into tranquil awareness. In the Nath Yogic tradition, this 'ease' is not mere comfort but a preparation of the vessel—the body—to hold the unbroken stream of prana and dhyana.

"He who sits in Sukhasan and draws the breath evenly is no longer in the realm of man but becomes the silent witness"– Goraksha Paddhati, Verse 23

2. Sukhasan in the Matsyendranath Tradition

Matsyendranath, the first great Siddha of the Nath Sampradaya, emphasized the significance of inner stillness and breath mastery (Pranayama) over mere physical posturing. For him, Sukhasan was not just a seat but an energetic anchor, a vehicle of dissolution into the formless.

In his teachings to his disciple Gorakshanath, Sukhasan was taught as the default posture for meditation, inner alchemy, and Nada Yoga (the yoga of inner sound). The body, when aligned in ease, ceases to distract the mind. This cessation is the fertile ground upon which awareness blooms.

"Siddhas do not seek complicated postures. They sit in Sukhasan, breathe in eternity, and melt into the soundless sound"– Matsyendranath.

3. How to Practice Sukhasan: A Step-by-Step Guide

Preparation

Choose a quiet, clean, and sacred space.
Sit on a folded blanket, woolen mat, or yoga cushion to lift the hips slightly above the knees.
Ensure the spine is erect, yet not stiff—imagine the head floating like a lotus on still water.

Step-by-Step Posture

Sit on the floor with your legs stretched forward.
Cross the legs at the shins, pulling each foot gently underneath the opposite knee.
Rest the hands on the knees or thighs, palms facing upward for receptivity or downward for grounding.
Align the spine with awareness: tailbone rooted, heart lifted, chin slightly tucked.
Close your eyes gently and bring your attention to your breath.
Observe natural breath flow or begin Pranayama practices as taught in Hatha Yoga.

"A seat held with grace becomes the altar of the soul. Sukhasan is that grace.– Siddha Bhairavi Matulimaya

4. Energetic Alignment and Subtle Anatomy

1. Muladhara Activation

Sukhasan brings awareness to the Muladhara Chakra (Root Chakra), as the base of the spine is pressed softly against the Earth. This alignment creates a grounding effect, stabilizing the pranic flow.

2. Sushumna Alignment

The spine becomes a vertical axis, allowing the central energy channel, Sushumna Nadi, to stay open and receptive. It prepares the body for Kundalini awakening, which is central in Nath Yoga.

3. Apana-Prana Balance

In Sukhasan, Apana Vayu (the downward energy) and Prana Vayu (the upward energy) are balanced. The meeting of these two in the navel region (Manipura Chakra) creates a bandha-like effect naturally.

5. Mental and Emotional Dimensions

Unlike more strenuous postures, Sukhasan does not provoke the ego. It is non-confrontational, gentle, and inclusive. It invites the practitioner to rest inwardly, drop identifications, and observe mental chatter without resistance.

It teaches us that stillness is strength, not weakness. One begins to see how the body reflects mental states. Over time, with regular Sukhasan practice:

Mental restlessness decreases.
Emotional regulation improves.
The mind becomes a mirror of clarity.

"True ease is not found in cushions, but in consciousness free from agitation."– Swami Dattatreya, Avadhuta Gita.

6. Sukhasan vs Other Cross-Legged Postures

It is often misunderstood that Sukhasan is only for beginners. However, even advanced yogis return to Sukhasan in deeper meditative states.

Posture	Description	Key Difference with Sukhasan
Padmasan	Lotus Pose – advanced seated pose.	Demands more flexibility and joint openness
Siddhasan	Perfect Pose – traditional yogic seat	Energizes subtle channels more intensely
Ardha Padmasan	Half-Lotus – intermediate pose	Slightly more stable, but not as relaxed as Sukha
Vajrasan	Thunderbolt Pose – kneeling posture	Use post-meal or for digestion.

Sukhasan allows longevity in practice, which is essential for Dhyana (meditation) and Jnana Yoga (self-inquiry).

7. Variations and Supportive Props

For practitioners with tight hips or knee discomfort, Sukhasan can be modified:

Use a bolster or meditation cushion.
Place blocks or cushions under the knees for support.
Sit against a wall with a straight spine and natural lumbar curve.

With time, these supports can be gradually removed as flexibility improves and the practitioner learns to settle into the body.

8. Therapeutic Benefits of Sukhasan

Though Sukhasan appears simple, it has a wide range of therapeutic effects:

Physical:

Improves posture and spinal alignment
Gently open hips and knees.
Alleviates back pain with proper alignment

Mental:

Reduces anxiety and restlessness
Supports mindfulness and meditative clarity
Calms the nervous system

Energetic:

Balancing pranic flow
Grounding the energy field (important after intense yogic kriyas)
Prepares the system for Pranayama and Kundalini practices

"Asana is not merely for the body. When posture becomes effortless, the soul begins to whisper."– Sage Patanjali, Yoga Sutra II.46

9. Inner Experiences in Sukhasan

In advanced stages, as taught in the Matsyendranath-Gorakshanath lineage, practitioners in Sukhasan begin to internalize awareness completely. The body vanishes from attention. The breath becomes subtle. The inner sounds (Nada) arise.

Here, Sukhasan becomes a Yogic Yajna, a sacrificial fire into which the senses dissolve.

Experiences may include:

Stillness so deep it feels infinite.
Sounds of bells, flutes, or bees inside the head
Emptiness with fullness
Spontaneous meditation (Ajapa Japa)

These are not goals but by-products of presence.

10. Sukhasan and Nada Yoga

Sukhasan is the preferred posture for Nada Yoga (inner sound meditation), extensively practiced in the Nath Sampradaya. In a silent environment, seated in Sukhasana, one can hear the subtle sounds of existence—the Anahata Nada—emerging from within.

In this stillness, the ego falls away. Only awareness remains.

"Listen not with your ears, but with your stillness. In Sukhasan, the Nada flows."– Gorakshanath, Siddha Siddhanta Paddhati.

11. Daily Practice and Integration

To truly reap the benefits of Sukhasan:

Practice it daily for at least 15–30 minutes, preferably at dawn and dusk.
Pair it with simple Pranayama, such as Anulom Vilom or Sama Vritti.
Integrate mantra repetition, such as "So'ham" or "Aham Brahmasmi".
Journal your experiences of inner quietude.

With regularity, Sukhasan becomes more than a pose—it becomes your state of being.

Conclusion: Returning to the Self Through Simplicity

In a world obsessed with performance, posturing, and speed, Sukhasan invites us to be still, to embrace simplicity, and to reclaim the silence we lost. It is a posture that returns you to the breath, to the present, and ultimately, to the Self.

Matsyendranath’s legacy in Hatha Yoga reminds us that complexity is not a prerequisite for spiritual transformation. Sometimes, sitting still is the most radical act of awakening.

"The greatest yogi is not the one who bends the body, but the one who bends inward and bows to the silence within."– Mahasiddha Matsyendranath.