Sukhasana

Learning Objectives

After practicing Sukhasana, students will:
1. Sit comfortably with a straight back
2. Feel calm and relaxed
3. Improve attention and listening skills

Step-by-Step Instructions

Teacher to Demonstrate First
1. Sit down on the floor.
2. Cross your legs comfortably.
3. Keep your back straight like a tall tree.
4. Rest your hands on your knees, palms facing up.
5. Relax your shoulders.
6. Close your eyes or look down softly.
7. Sit quietly and breathe.

Teacher Cue:
“Sit like a calm king or queen—tall and relaxed.”

Breathing & Drishti

Breathing 
Breathe in gently like smelling a flower
1. Breathe out like blowing a soft candle
2. Do not hold the breath

Drishti (Point of Focus)
1. Eyes closed OR
2. Look softly at the floor

Variations, Adaptations & Progressions

Simple Variations:
1. Sit on a folded mat or cushion

Adaptations for common challenges
1. Tight Hips / Discomfort:
a. Sit on cushion to raise hips
2. Low Muscle Tone:
a. Sit against a wall for support
3. Attention or Sensory Challenges
a. Keep eyes open
b. Count breaths together

Fun Classroom Variation
None

Contra-Indications & Safety Notes

Do NOT practice if the child has:
1. Avoid if severe knee or hip pain

Teacher Safety Notes:
1. Comfort is most important
2. Do not force leg crossing

Inclusive Adaptations

Hearing Impairment (Deaf / Mute)
1. Demonstrate the posture visually
2. Use hand gestures for “sit” and “relax”
3. ISL video support can be used (to be added)

Physical Disability
Chair-Version Sukhasana
1. Sit on chair
2. Feet flat on floor
3. Back straight
4. Palms facing up, resting on thigh

Intellectual / Developmental Disability
(Cerebral Palsy, Down Syndrome, ADHD, Autism)
1. Use short cues: “Sit tall”, “Relax”
2. Keep duration short
3. Allow movement if needed
4. Focus on participation, not stillness

Teacher Reminder (Important)
1. Stillness will improve slowly
2. Calm sitting is success

Classroom Teaching Tips

• Use before starting class
• Good for calming noisy groups
• Practice for short durations, 3–5 breaths
• Use positive phrases like:
  • “Quiet body, quiet mind”
  • “Let’s sit like statues”

Assessment & Observation (Non-Competitive)

Teachers can observe:
1. Willingness to participate
2. Ability to sit still for a few seconds
3. Awareness of sitting posture
4. Calmness during and after practice
(No grading or comparison between students)

Daily School Life Integration

1. Before lessons
2. During quiet reading
3. After lunch calming time

Summary for Teachers

1. Sukhasana helps young students:
a) Sit correctly
b) Feel calm and relaxed
c) Improve attention and listening skills
2. It is safe, simple, and suitable for all children.
3. Instructional video
4. Image slides for the steps of the Asana
5. Infographic
6. Audio guide

Video – Sukhasana

Audio – Sukhasana

Chart – Sukhasana

Teacher Resource Document – Sukhasana