সুখাসনसुखासन

Sit on the front edge of a folded blanket or a firm cushion so the hips are higher than the knees. Cross the shins loosely, each foot resting under the opposite knee rather than under the thigh. Let the knees settle wherever they land; support them on blocks if they hang high and the hips complain. Stack the ribs over the pelvis and lengthen up through the crown without hardening the belly. Rest the hands on the thighs, soften the jaw, and hold, swapping which shin is in front halfway through. Hold for 1–5 minutes.

Primarily the hip adductors, spinal erectors, hip flexors, with the abdominals, lower back, pelvic floor assisting or lengthening. In mechanical terms: holds the hips in gentle external rotation for a long, low-load stretch of the outer hip.

Knee injury or meniscus repair — sit on a chair or extend one leg forward instead. Recent hip replacement, where deep external rotation is often restricted. Any numbness or pins and needles in the feet: uncross, straighten the legs, and sit higher next time. Late pregnancy, where sitting very upright for long is often more comfortable against a wall. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.

Yes. Easy Pose is a beginner-level pose on this site, which means it is learnable in a first class and has a version that works for most bodies. The cautions above still apply.

The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Easy Pose sits closest to Compendium code 02150, yoga, Hatha, at 2.5 MET — about 92 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.