Sitting postures prepare for breathing and meditation.
POSTURES Sitting cross legged and on the heels
Sitting cross legged
suk H a asana Sit with crossed legs. The left leg should be on the inside.
Keep the lower back straight.
Let the knees come down towards the ground and make sure that the hips are relaxed.
Let the hands rest in the lap with the palms up.
Observe the breath.
The pose becomes easier and more comfortable if the bottom is lifted slightly by means of a cushion, a blanket or similar. Alternatively, comfort may be enhanced by placing a small cushion or a blanket between the knees and feet.
This is an excellent posture for meditation, attention training and several breathing practices. If meditating in this pose, the lower back should be given enough support to free the student from paying attention to the way he is sitting. This is also a starting pose (page 50).
Sitting on the heels
varja asana Kneel upright.
Keep the knees and thighs together.
Cross the big toes and turn the heels out slightly.
Sit down on the heels and find the balance.
Let the hands rest in the lap, palms up.
Observe the breath.
This is a good posture for attention training and breathing practice. It is also a starting pose (page 50).
Half lotus
ard H a pad Sit with the legs extended.
Bring the left foot in towards the crotch.
Bend the right knee. Grip the right ankle and lift the leg slightly before placing the foot on top of the left leg, letting the heel touch the abdomen.
Let the knees drop towards the ground. Keep the hips relaxed.
Let the hands rest in the lap with the palms up.
Observe the breath.
The pose will be easier and more comfortable if the bottom is slightly lifted by means of a blanket, cushion or similar.
This is a good pose for attention training and breathing practice.
Lotus
pad M a asana No beginner should try to get into the full lotus pose without proper instructions. This posture is primarily for advanced students of yoga who are quite fit and have developed a supple body. It involves a major strain on the knees and may be harmful. Any effort to master this pose must progress slowly and unhurriedly.
Half and full lotus M a asana Photo: Karin Malmberg