Restorative · Beginner
Reclined Easy Pose
Supta Sukhasana·सुप्त सुखासन·supta sukhāsana
Also called: Reclined Cross-Legged
Reclined Easy Pose is the gentlest reclined hip-opener in the catalog. Use as a closing pose in stress-relief sequences, or as a substitute for Savasana on days when full reclined Savasana feels exposed. The bolster behind the spine is what makes this restorative rather than just reclined.
Benefits
- Combines hip-opening with chest-opening — gentle and accessible
- Lets the breath naturally deepen into the lower belly
- Calming pose — works as a 5-minute pre-sleep reset
- More accessible than Supta Baddha Konasana for users with very tight hips
How to practise Reclined Easy Pose
- Sit in Sukhasana — legs comfortably crossed, sit bones grounded.
- Place your hands on the floor behind you and slowly lean back onto the elbows.
- If accessible, lower all the way down onto the back. The crossed legs stay folded.
- Place a bolster or pillow under the head and shoulders for a slight chest-lift.
- Arms rest out to the sides at any comfortable angle, palms up.
- Hold for 1-3 minutes per side, then switch which leg is in front and repeat.
- To exit: press up onto the elbows, then to the hands, then sit up.
Suggested hold: 120s · Breath: Natural
How Reclined Easy Pose affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Balancing | a good fit — helps settle this dosha |
| Pitta | Balancing | a good fit — helps settle this dosha |
| Kapha | Neutral | broadly neutral |
Who should avoid or modify this pose
- Pregnant women in late pregnancy should prop the upper body higher (45-degree angle) instead of fully reclining
- Skip with knee injury that prevents the cross-legged seat
- Avoid with severe lower-back pain — try with the legs extended on a bolster instead
- Don't practice with herniated disc
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Place a bolster lengthwise under the spine — almost everyone needs this
- Stack pillows under each knee if the hips don't release
- Use a folded blanket under the head to keep the chin neutral
- Practice with the chest more elevated (less reclined) for breathing comfort
Traditional source: Modern hatha — Modern reclined variant of Sukhasana. Not in the Hatha Yoga Pradipika Ch. 1.