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EASY POSE: Sukhasana

Step by Step Practice

1. Fold a thick blanket into a firm support about six  

inches high. Sit close to one edge and stretch your legs 
out in front of your torso on the floor in Dandasana 
(Staff Pose). 

2. Spread your legs slightly, bend your left knee and slide 

your left heel into your groin. Then release your left 
knee onto the floor, rotating from your hip joint.

3. Bend your right knee and place your right foot in front of your left foot, 

then release your right knee onto the floor, rotating from the hip joint. 

FIRM POSE: Vajrasana

Step by Step Practice

1. Sit on your heels, knees hip-width apart, toes pointing 

behind you. Relax your legs completely. (Add a small 
bench beneath sit bones for even greater ease).

2. Place your hands, palms up, at the junction of your thighs 

and abdomen. 

3. Leaving your legs relaxed—lengthen your spine up 

through the crown of your head.

4. Open your chest and shoulders. Relax your shoulders. Level your chin.

CHAIR SITTING

Step by Step Practice

1. Choose a chair that is firm and allows your knees to be 

slightly lower than your hips when you sit at the front 
of the seat with feet flat on the floor.

2. Lengthen up through the spine, open chest and shoul-

ders, relax torso, level chin to be parallel with the floor.

Note: Yoga Sutra translations for this article are from The Science of Self-Realization, A Guide to 
Spiritual Practice in the Kriya Yoga Tradition by Roy Eugene Davis, CSA Press.