Posture - Torso - Dharma Rain Zen Center

Zazen

Posture > Torso

The most important aspect of sitting posture is the shape of the spine. This starts at the base, with tilting the pelvis and thus the spinal column slightly forward. Then it is necessary to lift the head up and back until the shoulders are directly above the hips. This creates a natural inward curve in the lower spine, pushing the lower abdomen forward.

Although this position is not comfortable or healthy for walking or standing, it provides an excellent base for sitting erect. In this posture the diaphragm and internal organs are free and unobstructed. The belly should be soft and relaxed. If you have to contract your stomach or leg muscles to stay upright, try raising the cushion.

The rest of the body hangs naturally from the spine and shoulder girdle. The shoulders are level and relaxed. It sometimes helps to roll the shoulders back so they rest in place naturally, rather than tightening the upper back. Avoid slumping forward and collapsing the chest; the center of the chest should be raised and opened.

The arms hang from the shoulders, keeping just enough energy in them to maintain the hand position. Over time, and with practice, this position becomes very comfortable. The posture requires very little effort, allowing one to devote all one’s attention to the meditation. The posture expresses the stillness and balance that it cultivates.

 

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