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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