SUKHASANA Easy Pose
Draw your feet in and bring your legs into a comfortable cross-legged position. Gently exhale, and release the circumference of your pelvic floor. Next time you breathe in, take a deep, full breath from your pelvic floor—all the way up into your chest. As you exhale, place your palms on your knees and fold forward. Expel all the air in your lungs through your mouth with your tongue sticking out. Without inhaling, come back upright, pressing your hands into your knees and straightening your arms. While holding the outward retention of your breath, release the circumference of your pelvic floor again. With a mock or pretend inhalation (the body physically inhales without actually taking air in), feel energy being drawn up through your pelvic floor (Mula), all the way up and hollowing out your stomach under your ribs (this is the traditional Uddiyana applied during pranayama). Feel your chest rising to your chin. Lift from the top of your head, lengthening the back of your neck. Then, gently move your chin down toward your chest (Jalandhara Bandha), directing energy down toward your navel. When you feel you need to breathe in again, first let go of Jalandhara by lifting your chin, and then let go of Uddiyana by releasing your belly. Inhale, and release Mula. Repeat all steps 1–3 times. After practicing these poses, rest in Savasana (Corpse Pose) for at least 5 minutes. Observe any shifts in the flow and quality of your body’s energy.