Zazen - Posture, Legs - Dharma Rain Zen Center

Zazen

Posture > Legs

Many people are most concerned with the position of their legs, but this is the least important part of a meditation posture. Seated meditation can be done in a chair or on the floor, and one can be either cross-legged or kneeling. There is no mystical value of one position over another, although some positions provide greater stability and long-term ease. What really matters is that the thighs slope down from the pelvis to the knees enough to tilt the pelvis forward. This provides support for the low back.

The classic position is full lotus, which requires significant hip and leg flexibility. In full lotus, the legs are crossed, and each ankle is lifted up and placed over the top of the opposite thigh. In half-lotus, only one leg is up on the opposite thigh. Lotus postures are recommended only when they are easy to maintain. The purpose of the posture is to be comfortable and balanced, so forcing oneself into an awkward position is not helpful.

The most common sitting position for westerners is called Burmese, in which the legs are crossed, with both feet down. In Burmese, the front surface of the shins rests on the ground. One calf is in front, and the other tucks between the calf and leg of the opposite leg, so that neither leg crosses on top of the other. Ideally the knees are firmly on the ground. If your hips are not that flexible, support your knees with a cushion or folded blanket. (With regular use of the posture, your hips will gradually loosen.)

For all cross-legged postures, it is advisable to switch legs from one period of meditation to the next, so that the left and right legs alternate being in front. This loosens up the hips, pelvis and leg symmetrically in order not to gradually pull the spine out of alignment by one-sided stretching.

Another posture that can be used on the floor is seiza, or kneeling postures. Seiza can be done using a bench, or with a cushion or two between your legs. Kneeling is often more comfortable for people with less flexibility in the hips, and is the easiest position from which to rise. Make sure you can tilt the pelvis forward, establishing the curve in the lower back just like in cross-legged postures. When sitting in a chair or tall bench, you may have to add a cushion to tilt the seat in order to help the thighs slant down and establish a good position for your low back.

 

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