Turkish Sitting Pose – Sukhasana

(position for meditation and relaxation)

• I am awareness
• I am peace
• I am the presence
• I am everywhere and nowhere, everything and nothing, I am what I am

Meditative position the Turkish Sitting Pose or relaxation pose is a position for awakening complete presence, a complete sense of uniqueness and awareness of ourselves and everything that surrounds us. A unique, powerful asana that affects the entire inner world of a person.

With the help of breathing, the flow of thoughts that send a continuous wave of information on a daily basis is calmed down. That same information comes from the mind and has its own continuous flow. With the help of meditation as a useful tool, this pose and yogic breathing itself, we awaken deep peace and a sense of carelessness within ourselves when we need it.

The positions in which one can meditate are generally sitting (Sukhasana) or lying down (Shavasana) in which the whole body is relaxed, with the palms facing outwards or placed on the stomach. In these positions, various breathing techniques are often performed, which can prepare us for the meditation itself as well as for the next course of exercises.

• Strengthens the back muscles, stretches the knees and ankles
• Reduces stress and anxiety; eliminates fatigue and nervousness
• Clears and relaxes the mind; calms the central nervous system
• Improves brain function
• Eliminates insomnia and headache
• Improves the power of observation and concentration
• Increases energy levels
• Increases the level of awareness, and encourages creativity

Warning:

People who have had knee injuries should enter the position carefully, and can use a small pillow as knee support!
If you feel discomfort in the area of the hips or tailbone and you cannot straighten your back, sit on a yoga block or a folded blanket so that your hips are above the level of your knees!
You always have the freedom to change the position of your feet often to relieve the stress on your wrists and hips!

Sit and bend both knees. Bring your heels as close to your thighs as possible. Pull out both saddle parts (gluteus). Put your hands on your knees and straighten your back. Drop your shoulders and relax your neck. Lean your upper body slightly forward.

If you cannot take the sukhasana position due to a knee injury or hip stiffness, do a variation with one leg extended or place pillows under your head to make the position more comfortable. Focusing your attention on breathing for 5-10 minutes can bring you peace and balance.

To further stretch the cervical and spinal vertebrae – you can raise your hands with your palms together above your head.
To raise the energy level in your body – spread your arms out to the sides at shoulder height and turn your palms toward the ceiling.
For better concentration and attention – you can keep your palms together in front of your chest with the sternum.