Meditation Posture: Cross-Legged, Why This Ancient Pose?

There is a common misconception that one must sit in a cross-legged position, such as the full lotus pose, to meditate correctly. While this position is considered beneficial for meditation, it is not the only way, and it may be uncomfortable or even harmful for those who are not used to it. The key to a good meditation posture is to be comfortable and alert, with a straight spine, which can be achieved in various ways, including sitting on a chair, bench, or bed with the soles of the feet flat on the floor.

Why Cross Legs When Meditating?

The full lotus position is the most stable and symmetrical of meditation postures

In the full lotus position, the feet rest on the opposite thighs, with the soles pointing upwards. The meditator who is able to sit comfortably in full lotus is close to the ground, which helps in feeling "grounded", and is also in a very balanced and symmetrical posture. The full lotus position is challenging and requires open hips and a lot of practice. It is revered and considered to be an uber-pose for meditation.

The full lotus position improves posture and alignment by strengthening the muscles in your back, core, and legs, which in turn enables your body to maintain better posture. It also enhances flexibility and mobility by stretching and lengthening your muscles in ways that can be challenging to achieve through other means.

To achieve the full lotus position, begin by sitting comfortably on the floor with your legs extended in front of you. Take a deep breath in, and as you exhale, slowly bend one knee towards your chest, keeping your foot flexed. As you deepen the pose, aim to bring your heel as close to your opposite knee as possible. Keep your back straight, shoulders relaxed, and core engaged. Don't forget to breathe! As you inhale, lengthen your spine and open your chest, and as you exhale, deepen the pose further.

The crossed-legs pose facilitates the movement of energy in the body and helps to ground you

The crossed-legs pose is a simple yet powerful position that offers numerous benefits for meditation practitioners. One of the key advantages of this pose is its ability to facilitate the movement of energy in the body. By assuming the crossed-legs pose, meditators can enhance the flow of energy, promoting a sense of balance and harmony within themselves. This improved energy flow contributes to a more focused and calming meditation experience.

Additionally, the crossed-legs pose helps to ground individuals during their meditation practice. When seated on the floor with crossed legs, there is already a connection to the Earth that is absent when sitting in a chair. This grounding effect provides a sense of stability and rootedness, allowing meditators to feel more present and embodied during their practice. The pose also sets up a neurological pattern in the legs in relation to the spine, further enhancing the overall grounding effect.

The crossed-legs pose is often preferred because it is more accessible than other poses, such as the full lotus position. While the full lotus pose is considered the quintessential meditation posture, it requires open hips and significant practice to achieve. On the other hand, the crossed-legs pose is more open and easier for most people to execute. It provides a comfortable and stable base for meditation, reducing physical distractions and enabling practitioners to focus more intently on their breath and inner awareness.

To enhance the crossed-legs pose, practitioners can utilise various props such as yoga blocks, blankets, or meditation cushions. These props can be placed under the hips or between the ankles to elevate the pose, alleviating pressure on the legs and promoting better spinal alignment. This additional support can be particularly beneficial for beginners or those with physical limitations, making meditation more accessible and comfortable.

In conclusion, the crossed-legs pose is a beneficial position for meditation due to its ability to facilitate energy movement and provide grounding. It is a versatile pose that can be modified with props to suit individual needs, making it an excellent choice for meditators of all levels. By adopting this pose, practitioners can enhance their meditation experience and cultivate a deeper sense of presence and awareness.

Sitting with your legs crossed can be uncomfortable and painful to maintain

There are several reasons why sitting with crossed legs may be uncomfortable. Firstly, it can be challenging to achieve the necessary flexibility in the hips, knees, and ankles to maintain this position comfortably. For those who did not grow up sitting cross-legged regularly, it can be especially difficult. Additionally, tension, weakness, or misalignment along the spine can contribute to discomfort when sitting cross-legged.

The good news is that there are modifications and alternatives to sitting with crossed legs during meditation. One option is to use props such as blankets, cushions, or yoga blocks to support your posture and alleviate pressure from your legs and joints. For example, placing a blanket or cushion under your hips can help your pelvis sit more upright, reducing discomfort.

If crossing your legs is not comfortable for you, there are other meditation positions you can try. One alternative is to sit on a chair, bench, or bed with your soles flat on the floor and parallel to each other, which can provide a more "grounded" feeling. Another option is to kneel with support between your knees, such as a pillow or yoga block, which can take the pressure off your joints.

Remember, the most important aspect of meditation is finding a position that works for you and allows you to feel comfortable and alert. It is perfectly acceptable to use props or modify your posture to achieve ease in your meditation practice.

Using props like a yoga block, blanket or meditation cushion can help take the pressure off your legs

Yoga blocks, blankets, and meditation cushions can be used as props to help take the pressure off your legs when meditating in a crossed-legs pose. This pose is more open than the lotus pose and is easier for most people to do. However, it can still be challenging to maintain for a prolonged period of time. Using props can help you sustain the pose for longer by providing support and improving alignment.

Yoga blocks, for instance, can be placed flat between your ankles, with your sit bones resting on top. This elevation can take pressure off your legs and help align your spine more easily, making it more comfortable to sit upright for longer. The block can also help to lengthen the spine, especially if you have tight hips.

Blankets and meditation cushions can also be used in a similar way to support the pelvis and allow it to sit more upright. For example, you can place a folded blanket or a meditation cushion beneath you when in the hero pose. This prop will allow you to soften the muscles of your calves, quads, and the backs of your knees while maintaining the natural curve of your spine.

Props such as yoga blocks, blankets, and meditation cushions are especially useful for beginners who are still working on their flexibility and stability. They can help make the pose more accessible and comfortable, allowing you to focus on your meditation practice rather than the strain on your body.

It is important to note that while these props can provide support, it is still crucial to listen to your body and make adjustments as needed. Different bodies have different necessities, so choose the prop that best fits your practice and your individual needs.

Sitting cross-legged isn't the only way to meditate correctly

Sitting cross-legged is a common pose for meditation, but it is not the only way to meditate correctly. In fact, many people find that sitting cross-legged is uncomfortable or even painful. If you are just starting out with meditation, it is important to find a position that is comfortable for you, as this will encourage you to meditate more frequently.

There are many other positions that can be more comfortable and practical for meditation. For example, you can try sitting on a chair, bench, or bed that puts the soles of your feet flat on the floor and parallel to each other, with your hips level with or slightly above your knees. This position is easy on your joints and, since it is similar to the way many of us sit in a chair, it more closely translates the state you arrive at during meditation to other seated activities you do during your day.

Another option is to try a variation on the Cobbler's Pose by placing your back against a wall and using two yoga blocks to support your legs, with a blanket or meditation cushion beneath your sit bones. This creates a very supportive foundation, especially if your hips are not very open.

If you want to sit on the floor but cannot cross your legs, you can try sitting on a blanket or meditation cushion with your back against a wall and gently straightening your legs out in front of you, using rolled towels for support under your knees.

Whatever position you choose, it is important to keep the curve of your back gentle and natural. You want to feel alive and energetic while you meditate, and sitting in an upright position encourages that alert state of being. However, if sitting up straight is painful or uncomfortable, you can lean against a wall or piece of furniture for support. Remember, the most important thing is to be comfortable, so feel free to use props as needed.

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