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Meditation Posture problems
Invincible_summer
Heavy Metal DhammaWe(s)t coast, Canada Veteran
1) So I've been mainly practicing meditation (only for about 2 weeks so far) while sitting cross-legged, or in a chair. But yesterday I tried the various postures (Half-lotus, Burmese, etc) and they all felt pretty uncomfortable, esp for my feet/ankles to be flexing in that manner (I am putting a cushion under my butt, although it's not the "proper" cushion). Should I just give up on that and continue cross legged, or try to build up the flexibility?
2) I've started to get a bit of a tension/discomfort in my mid/upper back when I sit to meditate. I find that leaning forwards a bit relieves this somewhat. Is there something wrong w/ my posture?
Thanks in advance.
2) I've started to get a bit of a tension/discomfort in my mid/upper back when I sit to meditate. I find that leaning forwards a bit relieves this somewhat. Is there something wrong w/ my posture?
Thanks in advance.
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Comments
As for the back... I have the same problem.
In the mean time, why not have your next few sittings in a chair with a nice pad under your butt and take a break from the pretzel legged stuff for a bit?
You don't have to adopt any particular position for meditation. Remember, most countries in which Buddhism flourishes don't use chairs so they are use to doing without from an early age.
A straight back chair is quite suitable.
Yes I'm aware I don't have to, but I'd like to do it if I can.
I don't want to sound too New Agey or whatever, but I also find that sitting on the floor, closer to the ground makes the experience of meditation feel a lot better... more natural somehow. Perhaps it's because I'm tempted to lean back in the chair.
All of these provide stability to develop stillness in body and mind, they also help you to open up the circulation of blood/qi etc in the legs, which can be very important for meditative progress. : )
Hey Invincible
Any centers nearby? You could just go and get it checked out, join one sit and they should be able to help IMO.
Do you do yoga, stretches, even for your health I think it would be good for you to do it
Investing in a good cushion, experimenting, I think this is very worth it because the posture is quite important if you are sitting - both for stability in meditation as well as your general health.
I am pretty straight so I usually just go for burmese but the back should still be straight (natural but straight, not too pushed in or you may feel a strain), head upright and relaxed, ears perpendicular to shoulders, preferably a solid three point angle on floor.
I will post if I find some links to posture, but again if you have a centre nearby or a yoga teacher nearby I really think it would be worth your while to invest in a good posture and checking with someone in real life.
Meditation is for life after all
Well wishes,
Abu
Ditto, there is something about the posture, it holds including if and when storms arise.
Best wishes.
Yes, there some zendos/Ch'an centres in town, I've yet to go though. I intend to.
As for stretching, I do it regularly as cool-down from running/cycling, and in the morning to refresh myself, but nothing too complicated. I'm contemplating joining a yoga class, but it's very trendy where I live and thus expensive.
What are some good stretches to build up for the meditation postures?
When using such a stool. You kneel down like a Japanese Samurai or martial art fanatic and place one of those meditation stools under you.
The Stool takes the weight off your legs and helps you to maintain a good relaxed straight-ish back posture.
To start with, you may find the position uncomfortable, however, after a while your body adjusts and you should be able to sit relatively comfortably for quiet long lengths of time.
Personally, I prefer these stools as I never got around to perfecting the sitting crossed legs / lotus posture. My legs used to go to sleep, and when sitting in a group, its quiet awkward to adjust your position because don't want to make too much noise.
:-)
How "flat" does one's feet and knees have to be? And also, to my understanding, the inside foot is not supposed to be underneath the outside leg?
For those who feel that their sitting postures are giving them problem, try some stretching exercises for thighs, joints etc before each sitting.
Most important in sitting posture is a straight back... don't lean forward or backward.
If one is sitting full-lotus posture, no cushion. Other leg postures can use cushion.
If you want to quickly be able to sit better in the proper postures, recommend that you do many prostrations to purify your body karma, prostrations also limber your body. From my own experience, this will help. Recitation of mantras to purify karma will also help.
Sitting posture should be relaxed, but keep back straight... shouldn't be too tense.
Legs should cover with towel / blanket to keep warm, this will make it less likely to become stiff and painful over time... esp in cold weather.
Can place a blanket, shawl, towel over abdomen area to keep it warm too (can wrap round waist too ),this helps the back to stay straight without much pain.
Clothing, esp pants, should be loose and comfortable... don't constrict body at all...
As in all things, takes perseverance...
What i do is:
-touching with the nails of my feets the floor
-align the heels so they are in the center and facing up
-check knees are giving stability and touching ground.
if u cant do one "completly ok" its ok, just use it as a guide.
However, I still have a bit of tension in my upper back. Not as bad though.
I was also wondering if for the full lotus it's just a "either you can do it or you can't" type thing?
Thanks!
Stability is key for me; I don't want my mind focused on my posture (want it on my breathing). I've tried all kinds of postures, and the most convenient is a front split (Chinese splits). I don't get any circulation problems that way, and I get my daily stretching done as well.
I agree! Every imperfection or imbalance becomes stark clear in meditation. I have a slight kink on my right hip. I get rid of it by stretching and kinda contorting prior to meditation. (Like how we crack our knuckles, i suppose).
I do have a question about muscle tone (adequate muscle tautness that keeps back posture unwaveringly consistent). As I focus on my breathing, I find my back slouching ever so slightly after 5-10 minutes. I'll ask the question in a new topic.