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seated

1. Bgin in dnn. Cr nurl plvi

founion. (1)

T1. evry po r n n wih

dnn.

2. Bn kn, externally rotate femurs, n

keep knees parallel with hips. Cro righ

nkl ovr lf hin; kn houlr wih

pr.

T2. If fmur r unbl o fully xrnlly

ro, hn kn my b highr hn

hip; bck my roun moving unino porior plvic il cuing pin

o lo nurl curv. Plvi i pr of

h ppniculr klon n hrfor

cn. Ri up on blnk unil

pelvis nds neutrality and spine can

lnghn. ai fmur o furhr rlx

n xrnlly ro.

3. Com ono outer edges of feet n anchor

buttock bones evenly.

T3. Our g plcmn of f hlp

o kp buock bon vn n

provi founion for ek P

Rjkpon n Pmn. For

Bginnr, h foo plcmn my b

uncomforbl unil imprin in h

body. Advanced practitioners nd the

foo plcmn giv incr biliy.

4. Rest hands on knees or thighs drawingelbows to side ribs.Lift trunk vertically. (2)

T4. Gli hn bck from kn wih y

closed to nd best position. Placement

will iffr pning on boy lngh.

a lbow r brough owr cnr

of grviy h h i rpoiion

o opimlly rl ny nck rin.

srch lowr runk wihou nion.

Note: When torso is anatomically longerthan limbs, it may be necessary to

support elbows with blankets propped

on thighs to assist in maximum torso

extension. Without torso length there

can be compression in diaphragm.

5. Inii Frame the Back Body Technique.

T5. do no quz houlr bl

oghr. s Frm h Bck Boy

tchniqu. Teaching exercise in pir:h obrvr plc hn on h

un bck bwn h houlr

bl. th un hn compr

h hn by quzing h houlr

bl oghr. to frm h bck

boy wihou compring h hn, h

un pr h cpul o hug

h bck rib; mil borr of houlr

bl mov inwr o bloom hr

n win collr bon. acromion

proc (plp) cn n h

fron rib rfrin from plying. Coninu

o invi wigh of uppr rm o i in

grouning h cpul.

6. Bring fron rib o bck rib o win bck

boy. align ribcg ircly ovr plvi.

T6. avoi plying ribcg in ffor o lif

rnum. enir ribcg lif.

7. Maintaining neutral spine, align back of head

with sacrum.

T7. Minin nurl pin.

10 4 2 0 0 H O U R I N s t R U C t O R M a N U a L ( a u g u 2 0 1 2 ) 2002

SUKHASANA(Hppy, ey Po)

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2 0 0 H O U R I N s t R U C t O R M a N U a L ( a u g u 2 0 1 2 ) 1 0 52002

seated

8. Inii Open the Root Door Technique

wih n mphi on conining n lifing

uing mulbnh. Mulbnh i inroucby lifing 1" blow nvl in n up. thi Lock

and Lift Techniquelif h plvic floor

n nrgiclly cn h crum

owr h nvl.

T8. thi i h bginning of h coninmn

ncnion of nrgy (moving in n

up.) s Lock n Lif tchniqu.

9. Keep eyes softn ownc.

T9. Now h boy i prpr for innr

prcic.

10. Rp wih ohr lg cro.

Footnote:

(1) U blnk o lif iing bon n o voi

rouning h bck. Kp kn prlll o

hip. Ofnim un my n bolr

or mor hn on blnk.

(2) Whn oro i nomiclly longr hn

limb, i my b ncry o uppor

lbow on blnk propp on high o

i in mximum oro xnion which

compr iphrgm n nck

rin.

Physical Aim

Bic po o ch propr lignmn

n founion of plvi, buock bon

grouning in prprion for innr prcic.

exrnl roion of fmur n hin wih

lnghning of nurl pin.

Energetic Aim

Fl h bl cnion of h

ppniculr klon n h fl h

lighn n cnion of h xil

klon. Poiion of lg giv iciplin o

lf o fl wrpp, cur n groun.Coninmn of nrgy for wkning h

Kunlini hki h li h lowr pin

n bgin i cn up h uhumn.

COMMON ISSUES:

tigh hip n/or lowr bck.

Kn pin.

Inbiliy o lnghn pin.

srnum prion.

Inbiliy o i ill wihou rcion in h min oraggressiveness in the muscles bers or in the

cll.

DISCUSSION POINTS:

Mulabandha:Refer to Tadasana for initial

instruction.

Mulbnh i lifing nrgy; i i mor

nrgic hn muculr; uing innr nrgy n

innr mucl. For Bginnr, lifing 1" blow

nvl i ofn ir hn lifing from h b ofthe pelvic oor.

YSS Concept: Opening the Root Door in

Sukhasana:

th Roo door rfr o h Mulhr/Roo

Chkr loc h b of boy poin

bwn h prinum (xrnlly) n h ip

of h coccyx. I i lo blnc bwn h

buock bon n pubic bon. th roo oor

i cc in sukhn vi h following

cion:

1) Fir p i o unblock the root door

by drawing the thigh esh back and

rling h buock bon own o

nurl.

2) scon p i o open the root by lifing

up on h i rib o voi collp on

SUKHASANA(sukh: Hppy. an: s.)

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10 6 2 0 0 H O U R I N s t R U C t O R M a N U a L ( a u g u 2 0 1 2 ) 2002

seated

o h nrior plvicil; hn rwing 1"

blow h nvl in n up.

3) thir p i o contain the root energy

by ccing lock n lif which

ngg mulbnh by lifing up on h

pelvic oor, moving the buttock bones

oghr lighly (no clinch) n king

h crum in n up n th cion,

which furhr lnghn h pin, llow

for nrgy o b conin n hn o

ri up h pin.

Now h un i in ukhn wih h roo

unblock, opn n conin. th rul ofh cion blnc h boy n lnghn

h pin o Kunlini nrgy cn ri.

NOTE: Ofn un r on h bck of

h buock bon o opening the root

door in h c, my n o b

cc hrough ligh nrior plvic il.

Ohrwi nrgy i block (if oor i no

opn) h roo chnnl r prohibi

by porior plvic il n clnch buock

bon.

Root Doorcion cn b foun in ohr

po uch Jnu sirn n

Pchimonn bu r mor groly

viibl in aho Mukh svnn. s aho

Mukh svnn for furhr il. s Yss

Concp n tchniqu cion for compl

icuion of Kunlini cn hrough opning

of h roo oor.

YSS Concept: Frame the Back Body in

Sukhasana

Inrouc frm h bck boy in sukn;

tching exrci in t5. thi chniqu i

n imporn ch opning xrci h lo

uppor tn n bck bning cion.

sun n o lrn how o opn h ch

wihou compring horcic pin n kiny

n lo how o voi plying h rib. (thi

xrci w no ugh in tn bu coul

ily hv bn inrouc in h n).

Teaching Exercise: Prcic sukhn

with Sanmukhi Mudra (5 ngers closing ears,

y, no, mouh) pryhr xrci.

(Sadhaka looks within to nd the very source of

hi bing. th ivin lf i inwrly clling h

ourc of ll pc i wihin. Ligh on Yog pg

133)

BONES & MUSCLES:

Wh i h founion of iing po? Ju ning po hv h foo h founion

n wrn of h cornr of h foo, nkl

lignmn mu b vlop, po

k h un o vlop rlionhip of h

buock bon, plvi n hip founion o h

rh.

Wh hppn o h mucl you frm h

bck boy?

Neutral

Spine and

Pelvic

Symmetry

Even

ButtockBones

Outer Edges of

Feet to Ground

External Rotation

of Femur and Shin

SUKHASANA(Hppy, ey Po)

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Student Flashcards

SuKHASANA(Happy, Easy Pose)

Anchors

1. Stay on outer edges of feet.

2. Anchor evenly on top of buttock bones.

3. Rest hands on knees or thighs.

Neutral Spineand Pelvic

Symmetry

Even

Buttock

Bones

Outer Edges of

Feet to Ground

External Rotation

of Femur and Shin

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Student Flashcards

SuKHA

SANA

(Happy,

Ea

sy

Pose

)

K

eyActions

1

.Externallyrotatefemurs.

2

.Keepkneesp

arallelwithhips.

3

.Draw

elbows

tosideribs;liftt

runkvertically.

4

.Frame

the

Ba

ckBo

dy

Tec

hnique.

5

.Maintainneut

ralspine;alignb

ackofheadwithsacrum.

6

.Open

the

Roo

tDoor

Tec

hnique.

7

.Keepeyesso

ft.