LifestylesThe correct posture for Meditation

The correct posture for Meditation

The ideal sitting posture is the “seven branches of sitting”. The so-called “seven branches” refers to the seven points required of the body:

Correct posture for Meditation

1. Cross-legged

First place the left foot on the right leg, then place the right foot on the left foot, called vajra sitting (for men). First the right foot on the left leg, then the left foot on the right foot, called Ruyi sitting (for women). According to some lineages, both men and women adopt Vajra sitting.

Practitioners should follow the teachings of their gurus. Double cross-legged sit with a stable center of gravity, conducive to the relaxation of the body and a long period of meditation, and double-footed cross plate to slow down the flow of blood, slowing down the physiological activities, and increase the static pressure of the body cavity, which is conducive to minimizing the speed of metabolism, to facilitate meditation.

The correct posture for Meditation

Beginners can not be done for a while will only be a foot placed on the other foot (single cross-legged) can be. As for the left foot on the top or right foot on the top, please follow your own guru’s teachings prevail. And then do not walk double-footed cross * loose sitting can also be.

2. Spine straight

Each cone of the spine, such as the beads stacked vertical, naturally straight. Due to the habits caused by natural physiological curvature, the lumbar cone is prone to posterior protrusion when sitting, attention should be paid to correct.

3. Shoulder open

Both shoulders should be stretched but not chest. 2, 3 specific practices: sit well with the head on the collar, the whole spine up straight, slightly straighten the chest, shoulders open, and then relaxed from above and down the homeopathic, the upper body will be in a natural loose straight state. This is not tense and not slack to maintain. 2, 3 well done, then you can achieve the effect of “loose chest solid abdomen”, to facilitate the achievement of a quiet mind.

4. Hand knotting seal under the umbilicus

Right palm on the left palm (male), or left palm on the right palm (female), two thumbs gently touch, natural relaxation on the legs. (According to some lineages, the first one is used for both men and women. (Practitioners should follow the teachings of their own gurus.

Easily scattered people can use another handprint: thumb lightly touch the root of the ring finger, and lightly clenched into a fist, placed on the knee, arms naturally straight, keep the balance of the two shoulders.

5. Head in the right

The head is not tilted, not skewed, chin slightly inward (not low). This is conducive to straightening the neck cone, and can slightly compress the carotid artery, slowing down physiological activities, reduce metabolism, and facilitate the quiet.

6. Eyes slightly closed

Eyes half-open, to see the distance of about three meters in front of the body is appropriate. The eyes can be focused on a static object about one elbow away from the body. (This still life should be ① smaller ② monochrome ③ simple shape. Such as rosary beads.) If easy to scatter can be closed only leave a trace of light can be. If easy to drowsy then you can open your eyes wide and look straight ahead.

The correct posture for Meditation

7. Tongue lick the palate

The front half of the tongue lightly lick the palate (not with the tip of the tongue force against the palate). The specific trick is: the back of the tongue to exhaust the air, the throat relaxed, the tongue slightly retracted that natural into, without force to “against”. Lips lightly closed, mouth muscles naturally relaxed, upper and lower teeth do not bite each other, slightly leaving a gap.

By doing meditation according to the Seven Branches of Sitting, you can adjust and maintain your internal energy, so that your life can be energized and inner enlightenment can be generated. Items 1, 2, 4 and 5 – can introduce the all-pervading qi; item 2 can introduce the upward qi; items 2 and 3 can introduce the equipoise qi; item 7 can introduce the upward qi; the above four qi flow into the life-holding qi, and the five qi unite when the practitioner can experience enlightenment.


  • It is not advisable to meditate when you are full or hungry.
  • When meditating indoors, keep the air circulating, but do not sit in the wind.
  • When meditating outdoors, be careful to keep warm, and do not sit directly on the wet ground.
  • When the climate is cool, you should pay attention to the two knees, the neck and the back of the head to keep warm.
  • The physical form is very demanding, but you should pay attention to relaxation and careful internal adjustment to find a state in which your body is both fit for the requirements and relaxed.
  • Relaxation of the consciousness is very important. Think of “how valuable it is to practice a rare Dharma with a rare body”, “I am practicing the supreme Dharma for the sake of helping all sentient beings”, and smile from your heart with compassion, joy and surrender. Relax your brow and chin muscles in particular.
  • Whether sitting cross-legged, single cross-legged or loose, you should put a two or three inch cushion on your hips, so that you feel that your center of gravity is stable and that you do not have the feeling of leaning forward or backward. If you can’t do double cross-legged at the beginning, you can do single cross-legged, and if you can’t do it again, you can sit down.

With the following methods of hard training, people can generally achieve double cross-leggedness in a few months’ time.

A. Sit cross-legged as much as possible when reading, watching TV or taking a break.

B. Practice more cross-legged sitting (kneeling with your buttocks pressed on your feet). Do the following exercises on the basis of straddle crane sitting: keep the hips pressed on the feet and the upper body backward and flat (at first, you can use a quilt pad to form a slant, and gradually put it flat), and try to maintain it for as long as possible.

C. Legs together and straight, the spine from the cervical, thoracic to lumbar vertebrae section by section forward bend, hands touch the ground, then hands grab the Achilles tendon, gradually to the head face against the leg. Repeat this several times.

D. Make a positive lunge, relax and sink. Feet do not move, the body turns 180 degrees to change direction and then relaxed sink. Repeatedly exchange the sink several times, the step naturally and gradually become larger. To the maximum, the heel of the latter foot pulled up, toes on the ground, and then try to sink, repeated several times, to close the momentum.

E. Double toe points left and right into a straight line (the center of gravity is unstable, can slightly leave an angle, but also unstable, can hold a tree, etc.), open step over shoulder width, double knees try their best to swing out, relax slowly sink, practice many times. When the leg strength is increased, the step is gradually increased.

F. The ankle joints of both feet protrude outward, with the palms of the feet outside along the force. At the beginning of the exercise, should be gradual and well protected to avoid ligament strains. When the strength of the ankle joint is increased, you can practice walking. The ankle joint is less likely to be sprained if you do this exercise regularly.

After doing the above exercises for a period of time, the ligaments of the leg, cross, knee and ankle will be stretched, the elasticity will be increased, the range of motion of the cross-knee and ankle joints will be increased, and double cross-leggedness will be naturally achieved.

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