Sitting positions

[Karma Sonam]

I searched for this item but nothing came up so apologies if I am repeating what someone has already posted.

I am entering that age when I am starting to worry about varicose veins and general circulation in my legs when sitting for long periods.  Does anyone know if there is any evidence (not anecdotal) about whether not not sitting crossed legged causes circulation problems/complications? 

I'm kinda hoping people will post back saying nooooo it is all fine as I like sitting on my cushion; I've tried a chair but it just doesn't seem the same (too high up for a start!)

Many thanks

[swampflower]

Don't like to say this but I had my foot go numb for two weeks once from sitting cross legged too long.
I always thought this was a circulation issue but the Docs told me it is due to pinching nerves.
The feeling eventually came back but I am very cautious now and straighten my leg out if my foot starts to go numb.
Actually I don't find this too distracting since I am sort of adopting a Bodhisattva posture with one leg out ready to spring into action, which may be described as the Pensive Posture.
Also a high cushion such as a Zafu may help relieve pressure on the legs.

[Blue Garuda]

After decades of sitting in the seiza posture I was told that in Buddhism the vajra posture was 'best'.  I daresay several million Indians would agree, as it is their cultural norm, and it does lead to fewer falls in old age etc.

I know that sitting with the back straight has obvious benefits, but I've yet to receive and satisfactory explanation why how I choose to bend my legs will impair meditation or enlightenment.

On the other hand, pain in the hips and legs does provide the opportunity to practice patience and concentration. 

I still sit in the seiza posture or on a low stool.  Sometimes there is pain due to osteoarthritis.

For those as old as me, I think the 'Listen with Mother' method is best:

'Are we sitting comfortably?  Then I'll begin.' 

[Karma Sonam]

Thans for the replies folks, they have been useful and I am considering trying the positions you mentioned. 

[Spiny le Norman]

Does anyone know if there is any evidence (not anecdotal) about whether not not sitting crossed legged causes circulation problems/complications? 

This is really a medical question but my guess is that it depends on whether you have existing or genetic predisposition to circulation problems, your general level of fitness and how physically active you are. 
My general view is that meditation is about developing the mind rather than trying to do yoga, and that sitting in a chair is fine provided you keep a straight back.

Spiny

[dhammaseeker51]

Yes, my feet go numb if I sit on the floor or on a cushion so I use a low stool with a cushion on to relieve pressure on the knees. I think a straight back is best but have only ever heard "metaphysical" explanations as to why this should be so (kundalini etc)
Being comfortable and being able to hold that posture without movement is the most important thing in my view.

with Metta   

[heybai]

Sitting cross-legged on a cushion has definitely gotten easier this year, but I also regularly sit on a chair or the edge of my bed.  I concentrate on breath, and don't want to get too worried about how I sit one way or t'other. 

I will say this, however.  If one can sit on a cushion (Burmese, half-lotus, etc.) with some ease, it does become easier to concentrate more and more effortlessly. 

Bottom line: Avoid discomfort and find a comfy way to sit up straight and and with ease and your meditation will progress.

 

[Optimus Prime]

The sitting cross legged has various benefits:
1.  It forms a triangular base - which is very stable, when your thighs are on the ground and your knees and base of spine form the base of the triangle.  The importance of the stable base is so that once you get deep into meditation, you don't fall over easily (which can happen when you're so into your meditation that you've forgotten to pay attention to the body).
2.  Spine should be relatively straight - and as comfortable as can be.  What I try to imagine is to elongate the spine upwards, all the way from the base of the spine to the crown of my head.  Imagine that you've got a string pulling the crown of your head directly upwards, then relaxing into the structure of your spine - your vertebrate resting on top of each other like a stack of plates. 

So it's allowing the body to relax into a certain structure that requires the least amount of muscular energy to keep erect.  This is because in meditation, we are letting go of the body, so if we have a stable foundation that will stay erect if we no longer pay attention to it, it's better.  An analogy here is like when people practice standing qigong - they stand like a post with the shoulders directly over the hips, spine straight and the mass of their body centred - and they relax into this posture with the least amount of muscular effort - just using the structure to hold their body up rather than muscles.

Sitting straight helps maintain the alertness of mind - as opposed to meditating when lying down, where you can easily fall asleep.  In terms of ease of entering samadhi, full lotus is the easiest (probably because it is the most stable of structures and the spine is the straightest), followed by half lotus (but this can make the spine curve to one side), then followed by cross legged (but spine is not as straight).

In terms of energy flow, a relatively straight spine will promote more energy flow than a slouching one.  Just think about it - if your spine is crooked, the circulation on one side of the spine will be impaired compared to the other side.  Same with the nerve impulses - nerves will be compressed on one side and extended on the other side if your spine is crooked.  This is not anything mystical here but simple common sense.

Having said all of that, we all have to work with our own bodies to see what works best for us, because each of our bodies is unique.  Comfort and alertness are the keys.  You want to find a posture that maintains comfort and alertness of mind.  It's no good saying, "Hey full lotus is the best" but then if you sit in it, your legs go numb or your back or knees get sore - you don't want to be causing any long term damage to your body.  And if your legs, or knees or back or ankles hurt too much after meditation - you won't continue to meditate.

So find what's comfortable for you.  Some people might need a cushion to be comfortable.  Others might need to just sit in a chair because of injuries or arthritis.  Others might have to meditate lying down (but as I said - it's the easiest to fall asleep in this posture).

[Blue Garuda]

Yes, my feet go numb if I sit on the floor or on a cushion so I use a low stool with a cushion on to relieve pressure on the knees. I think a straight back is best but have only ever heard "metaphysical" explanations as to why this should be so (kundalini etc)
Being comfortable and being able to hold that posture without movement is the most important thing in my view.

with Metta   

The straight back seems easier to attain, when aside from a stable base,  you visualise a thread lifting you up fom the top of your head.  That avoids slouching or the head falling forwards.

maybe it's worth saying that 'sitting' is not all we can do.  Lying flat on your back is an option, as is standing or moving:

As for Kundalini and other terms for the energy flow, there are no chakras in the legs but there is a flow nevertheless, as used in Chi Gung techniques, where a corkscrew spiral of energy flows through the legs. This works when standing and sitting on a chair with feet flat on the ground.  It is sometimes good to meditate on breathing etc and on the energy flow as you stand or walk slowly.   If cross legged or kneeling postures are uncomfortable, then it is good to sometimes alternate between sitting and walking.

I also enjoy meditation when performing flowing movements which are so familair as not to distract me. Tai Chi is one possibility, and there are powerful forms, katas,  in Aikido which I find work even better for me (Kihon Dosa and Jo Katas etc.)  .

[heybai]

One obvious antidote to drowsiness or sleep when lying flat on one's back is to keep the eyes even more open than is usual in the lotus & cross-legged positions.

Everyone seems to agree that sitting positions, such as OP has described, provide the best options, but has OP also notes, every person needs to work with the body as it is, not as we wish it to be.  I have a buddy who cannot sit in lotus positions due to childhood polio and he is doing fine after twenty-five years of practice in his sitting modified position.   

[dhammaseeker51]

Lying flat is an excellent positon IMHO as long as you can stay alert. I think the trick is not to get too comfortable, lying maybe on a thinly carpeted floor without covering etc. keeps me from becoming drowsy.

with Metta

[Spiny le Norman]

The importance of the stable base is so that once you get deep into meditation, you don't fall over easily (which can happen when you're so into your meditation that you've forgotten to pay attention to the body).

Do you mean falling asleep?

Spiny

[catmoon]

There is some evidence in the sutras that when meditating in a lying down position, what is meant is lying on one side with the head propped up by one hand, as is seen in many representations of the dying Buddha.

[Blue Garuda]

There is some evidence in the sutras that when meditating in a lying down position, what is meant is lying on one side with the head propped up by one hand, as is seen in many representations of the dying Buddha.

Every text I've seen insists on a straight spine.  That posture would place all chakras out of alignment.
Indian yoga postures have a 'corpse pose' which I think fits the bill:
http://en.wikipedia.org/wiki/Savasana

Buddha being Buddha could probably meditate fine in the posture you describe, and in Buddhist illustrations I have only ever seen Buddha in that position.

I can vouch for the popularity of the Corspe Pose as it is widely adopted by meditators on beaches who display an enormous 'hara' and tanden at the belly denoting advanced attainments.

[Optimus Prime]

I have read lying down on the Right hand side of the body with legs slightly bent and resting on your right palm, from memory was called the lion's posture or the vajra posture (depending on the tradition) - this posture is taught in Chinese Mahayana and I think some Tibetan circles.

Bottomline - any posture that helps you enter samadhi easier - that's a good posture!