Sukhasana — Tall Seated Centering

BeginnerAxial Extension Pelvic Neutralization

60s

A comfortable seated posture for centering the mind and lengthening the spine at the start of practice.

How to perform

Sit on a cushion with legs crossed comfortably. Rest the hands on the knees. Lengthen the spine upward, stacking the head over the heart and pelvis. Soften the shoulders and close the eyes.

Breathing

Breathe slowly through the nose. Let each inhale lift the spine a little taller; let each exhale settle the body deeper.

Benefits

Encourages a tall spine, calms the mind, and prepares the breath and body for practice.

Anatomical focus

Erector SpinaeTransverse Abdominis

Sit tall on the sit bones; lengthen through the crown.

Precautions

Sit on enough height so the hips are above the knees. Those with knee discomfort can extend one leg.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.