How to Comfortably Sit Cross Legged in Yoga
Modern life being what it is we hardly get a chance to sit down on the floor for any of our daily activities. Wherever we go there are chairs, benches, reclining seats, couches which make us slouch, etc. The result is that we all have weak backs that always need support to be able to sit for long periods.
However, many of us wish we could practice yoga postures and pranayama or do regular meditation by sitting cross legged on the floor. Though we may have been flexible as children it has become a difficult task to be able to sit on the floor without feeling uncomfortable after some time as adults. Many yoga teachers have found a way around this by using props and other supports to help beginners sit cross legged on the floor.
Traditionally for practicing yoga a person sits on a flat surface on the floor or a low wooden platform called an asana. The back is unsupported, the legs are crossed in some fashion in front of the torso at the same level as or slightly lower than the pelvis (if using a platform). This position forms a wide base of support, which opens and grounds the groins, lengthens the spine, and frees the diaphragm.
Often the sitter's heels press on sensitive areas of the body, such as the perineum or genitals, to stimulate the vital energy and seal it in the torso. -- Richard Rosen
Sukhasana (The Easy Pose)
Sukhasana or Easy Posture
Sukhasana or easy posture is one of the eight sitting yoga postures and is the best one for beginners. Sukhasana is a Sanskrit word and is a combination of two words sukha and asana. Sukha generally means 'pleasant, happy, agreeable, comfortable, mild, gentle, easy.' Asana literally means 'seat' or 'sitting'.
The easy posture of sitting cross legged on the floor is easy for most of us, but not for all. If you are a beginner with tight groins, you will need at least three blankets for support.
- Sit on the edge of a thickly folded blanket.
- Cross your legs in front of you, each foot under the opposite thigh.
- Fold two blankets and place one under each of your outer thighs.
- Support your knees a little above where they would otherwise naturally fall.
If you are just beginning the sitting practice then you will need more support:
- Sit against a wall with the blankets as described above
- Roll up a towel to support your lower back.
- Position the sitting lift near or against the wall.
- Settle down so that your sacrum and shoulder blades, but not the back of your head is in contact with the wall.
- Place the rolled-up towel between the lower back and the wall.
Sit in the easy posture for 5-10 breaths to begin with and slowly increase your time. Try to do it several times in a day. The main purpose of this pose is to align the head, heart and pelvis in a straight line.
Once you have practiced for some time, check out how you naturally get into the pose. Sit down on the floor without thinking about it too much, cross your legs in the Easy posture. Which leg is forward and which one is backward. It is important to alternate them or it will over time cause your hips to become unbalanced. Richard Rosen has a strategy for remembering which way to cross the legs each day. On even-numbered days of the month, the right leg is the forward or higher leg, while on odd-numbered days, it is the left leg. This formula can be applied to any other sitting postures as well.
Butterfly Yoga Pose to Stretch the Inner Thighs
If you feel your groins are too tight, then you can loosen them with the butterfly exercise before your sitting practice:
- Sit on the floor
- Bring your feet together bringing the toes and balls together.
- Hold your feet with your hands and pull them as comfortably close to your groin as possible
- Move your folded legs at your knees up and down.
- Flutter them like the wings of a butterfly as fast as you can.
Doing this several times a day is also helpful and you will see the difference when you try to sit down in the easy posture.
Sitting cross legged on the floor is only the beginning that will lead to many other yoga and pranayama practices. Easy Posture or Sukhasana will get you ready for floor sitting in pranayama and meditation and also many other yoga postures.
About the Author
Sushma Webber writes content for both web and print media. She has worked as a volunteer in many not-for-profit organizations. She is interested in creating a balance in life between the physical, emotional, mental and spiritual aspects. She is interested in mindful awareness practices, Zen practices and translating these in daily life at work in front of the computer and during various activities of her life. She likes to share her inspiration through her latest blogs are:
- Rewire Your Brain in 40 Days - This is a blog for those who are over 35 years old and would like to learn how to regenerate their brain to stay young and smart through Right Diet, Right Exercise and Right Meditation. The blog also has links to helpful Resources like books, DVDs and notices of Free Webinars- such as 'Discover Your Unique Soulprint'.
- How to do Breathing Exercises
Each breath taken changes the human body in a way that we do not fully understand. Breathing exercises not only help with physical health but also emotional, mental and spiritual well-being.
- What is Sama Vritti (Equal Breathing)?
Have you noticed that your inhalation and exhalation are of different durations? Find out the advantages of breathing in equal ration duration and learn how to correctly learn the technique of sama vritti pranayama or equal ration breathing.
- Yoga Breathing Exercises, Pranayama
Yoga breathing techniques or pranayama are an ancient yogic tradition and can be easily applied to our modern lifestyles. It has many physical and mental health benefits that will help you enrich the quality of your life.
- Yoga Meditation and Philosophy
Meditation is one of the practices to achieve the integration and perfection of the human being. Find out the steps to reach perfection such as following the eight limbs of yoga such as yama and niyama, dhyana (meditation) yoga and karma yoga, jnana
More by this Author
- EDITOR'S CHOICE0
This low lunge yoga pose has all the benefits of a backbend pose and some. It helps to relieve back pain, sciatica and tension in the body. Learn how to achieve the final pose with proper preparation.
- EDITOR'S CHOICE1
Have you noticed that your inhalation and exhalation are of different durations? Find out the advantages of breathing in equal ration duration and learn how to correctly learn the technique of sama vritti pranayama or...
- EDITOR'S CHOICE2
Did you know that tight hamstrings can cause many injuries, poor posture, inhibit movement, and back pain? Learn how to loosen your hamstrings with yoga and improve performance in sports and daily life.
No comments yet.