“Intellectuals tend to be arrogant. Intelligence, like money, is a good servant but a bad master. When practicing pranayama, the yogi [makes] himself humble and without pride in his intellectual attainments.” —B.K.S. Iyengar, Light on Life
• Under Sitz bones—Lotus Booty or Reverse Lotus Booty
• Under knees, thighs or calves (rounded side up)
• Between shins –(upper leg supported by an Egg resting on lower leg)
• Many people find it difficult to maintain a straight spine when crossing their legs. Sitting on the Eggs in Lotus Booty raises your pelvis so that your hips are higher than your knees, alleviating a posterior tilt, making extension possible.
• Ultimately we want to find spinal-extension from our tailbone to base of the skull, while simultaneously allowing the thighs to soften and release.
• Unlike a blanket (which can be too soft to offer sufficient support) the Eggs provide the right combination of comfort and resistance to allow you to ground through your Sitz bones while maintaining a straight spine.
• Using Eggs to support the legs allows the inner thighs and hip flexors to release without fear of straining the knee.
• Begin seated on the Eggs in Lotus Booty. Cross your legs Indian Style. If there is discomfort in the knees, there’s a good chance it’s because the hips are not yet open.
• Support the knees by placing Eggs underneath the thighs. This should provide enough support to release the inner thigh without feeling additional strain on the knee.
• Root your Sitz bones into the Eggs as you reach the crown of your head towards the ceiling. Inhale and begin to lift out of the lower back.
• Find expansion along the entirety of the front body while continuing to breath across the upper back. Lengthen all four sides of your torso evenly.
• Lengthen the back of the neck while drawing the chin slightly in toward the spine. Your head should feel like it’s balanced evenly on your shoulders from all sides.
When Not To
• One of the most common complaints in Sukasana is knee pain. If you’ve created sufficient elevation under the Sitz bones, experimented with various supports under the legs and knees, and are still experiencing pain during or after Sukasana, you might want to try other hip opening postures such as Baddha Konasana. Over time, as your hips become more open, you may be able to work your way back to Sukasana.