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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