Sukha means “joy” or “pleasure”, and Sukhasana is the easiest of the seated postures. This version adds a twist to spice things up. As you twist around, visualize a barber’s pole with colored tripes twisting around and up, to help you sit taller and twist around farther.

Sequence:

1. Start Position with your legs crossed; sit as tall and straight as you can. Pull your shoulders back and down, stack your head over your neck, and pull your chin in slightly so it is parallel with the floor, let your hands rest on your legs.
2. Breathe in.
3. As you breathe out, twist your upper body, including your arms and head, to the right, but keep your hips facing front. Let your left hand hang over your left knee and put your right palm flat on the floor behind you. Look over your right shoulder.
4. Stay there for several breaths. With each out-breath, try to sit up taller and twist around farther.
5. Slowly come out of the twist. Cross your legs the other way and repeat the twist in the opposite direction.

 

 

Detail Sequence:
Place your mat on a smooth, level surface. If needed, you can sit on a folded blanket for comfort. Have your legs in front of you. Bend your knees and swing your legs to the left so that you are sitting, for the most part, on your right hip.
Place your left lower leg and ankle area into the arch of your right foot. Separate your knees about to 10 inches to 1 foot. This distance really depends on your comfort. If you are comfortable with your legs closer together, then practice the pose that way. If you feel that you are leaning to the right, if you are uncomfortable, or if your left hip is off the ground, place a firmly folded blanket under your right hip and buttock to lift the right side of your pelvis to the same height as the left.
Before you twist, make sure that your pelvis is as level as possible. Remember, the pelvis is the base of the spine, and the stability and evenness of your pelvis will help to create an enjoyable pose. Reach across your body with your left hand, and hold the outside of your right knee. Place your right fingertips on the floor behind you for support. Inhale, and with an exhalation, draw your abdominal muscles strongly into your belly, and then twist around to the right from the base of your pelvis to the top of your head. In this new position, inhale and with the next exhalation, draw the belly in again and twist even more. Keep your shoulders level. Although your left pelvis may lift slightly, it is important to keep your left thigh firmly anchored to the floor. Think of your pelvis as part of your spine and thus left it move; think of your left thigh as a foundation of the pose.
As soon as you feel resistance to the twisting movement, stop, breathe and let your body adjust to the new position. By practice you will able to twist gently and easily.

How it is good for you:
Simple Seated-Twist (Sukhasana) pose increases the flexibility of the spine. It stretches the waist and neck. Simple Seated-Twist (Sukhasana) improves breathing by stretching the intercostals and opening the chest, and stimulates the abdominal organs. It also strengthen the muscles of the chest, back and shoulders.

Caution:
Simple Seated-Twist (Sukhasana) is not recommended to practice if you have diagnosed disc disease in your lower back. If you find it hard to sit tall or let your legs fall open, sit on a small pillow or folded blanket. If you are pregnant, then do not strongly contract your abdominal muscles as you twist; instead twist gently, allowing your belly to remain soft.