Easy Pose

Muscles worked by the Easy Pose

Primary

Lower BackErector Spinae

Secondary

AdductorsHip AdductorsGlute MediusGluteus Medius

Also called: erector spinae, spinal erectors, lower back muscles, back extensors.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Easy Pose

1. Sit on the floor and cross the shins comfortably, each foot under the opposite knee.
2. Sit up on a folded blanket or cushion until the knees rest below the level of the hips.
3. Stack the ribs over the pelvis and let the hands rest on the thighs.
4. Hold the seat for the prescribed time, breathing slowly and evenly.
5. Switch which shin is in front on the next round so both sides get equal time.

Form tips

• If the knees float high, raise the seat rather than forcing them down.
• Let the chin stay level so the neck follows the line of the spine.
• Support the knees on cushions when a long sit gets uncomfortable.

At a glance

Easy Pose in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Good Morning
• Head-to-Knee Pose
• Smith Machine Good Morning
• Standing Forward Fold to Half Lift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "easy-pose",
  "name_en": "Easy Pose",
  "name_de": "Bequemer Sitz",
  "name_es": "Postura Fácil",
  "description_en": "A simple cross-legged seat used for breathing and meditation: the pelvis stays upright, the spine is tall and the hips settle without strain.",
  "description_de": "Ein einfacher Schneidersitz für Atmung und Meditation: das Becken bleibt aufgerichtet, die Wirbelsäule lang, die Hüften setzen sich ohne Anstrengung.",
  "description_es": "Un sencillo sentado con las piernas cruzadas para respirar y meditar: la pelvis se mantiene erguida, la columna larga y las caderas se asientan sin tensión.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "erector_spinae"
  ],
  "secondary_muscles": [
    "adductors",
    "gluteus_medius"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Sit on the floor and cross the shins comfortably, each foot under the opposite knee.",
    "Sit up on a folded blanket or cushion until the knees rest below the level of the hips.",
    "Stack the ribs over the pelvis and let the hands rest on the thighs.",
    "Hold the seat for the prescribed time, breathing slowly and evenly.",
    "Switch which shin is in front on the next round so both sides get equal time."
  ],
  "instructions_de": [
    "Setz dich auf den Boden und kreuz die Unterschenkel bequem, jeder Fuß unter dem gegenüberliegenden Knie.",
    "Setz dich auf eine gefaltete Decke oder ein Kissen, bis die Knie unterhalb der Hüfthöhe liegen.",
    "Stapel die Rippen über dem Becken und leg die Hände auf die Oberschenkel.",
    "Halte den Sitz für die vorgegebene Zeit und atme langsam und gleichmäßig.",
    "Wechsle beim nächsten Durchgang das vordere Bein, damit beide Seiten gleich viel Zeit bekommen."
  ],
  "instructions_es": [
    "Siéntate en el suelo y cruza las espinillas con comodidad, cada pie bajo la rodilla contraria.",
    "Elévate sobre una manta doblada o un cojín hasta que las rodillas queden por debajo de las caderas.",
    "Alinea las costillas sobre la pelvis y deja las manos sobre los muslos.",
    "Mantén el sentado durante el tiempo indicado, respirando lenta y regularmente.",
    "Cambia qué espinilla queda delante en la siguiente ronda para repartir el tiempo entre ambos lados."
  ],
  "tips_en": [
    "If the knees float high, raise the seat rather than forcing them down.",
    "Let the chin stay level so the neck follows the line of the spine.",
    "Support the knees on cushions when a long sit gets uncomfortable."
  ],
  "tips_de": [
    "Schweben die Knie hoch, erhöhe die Sitzunterlage, statt sie nach unten zu drücken.",
    "Lass das Kinn waagerecht, damit der Nacken der Linie der Wirbelsäule folgt.",
    "Stütz die Knie auf Kissen, wenn ein langer Sitz unangenehm wird."
  ],
  "tips_es": [
    "Si las rodillas quedan altas, sube la altura del asiento en lugar de forzarlas hacia abajo.",
    "Mantén la barbilla nivelada para que el cuello siga la línea de la columna.",
    "Apoya las rodillas sobre cojines cuando un sentado largo se vuelva incómodo."
  ],
  "met": 1.5,
  "images": {
    "flat": {
      "main": "images/flat/easy-pose-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "easy-pose");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.