How to Sit (Part 1)

I want to make yoga and meditation accessible and interesting to the skeptical, the maybe self-conscious, very new, recovering from injury, or working with bodies like mine-more muscular, more athletic, and in need of mobility and flexibility work.

But generally, the people who show up to yoga classes are already comfortable there.

So there is a disconnect sometimes. Offering “how-to’s” online seems like a good way to reach those who may not want to show up in a public class for any number of reasons.

Getting comfortable in a seated position is generally where we begin our classes and how we prepare to sit in meditation, so here we are.

I’ve spent most of my life moving and never worked a job that required sitting at a desk all day or wearing high heels. Neither of those would be normal for me. I think a lot of yoga teachers take something very basic for granted:

For many people, simply sitting on the floor is not normal, and many of us abandon the practice as soon as we are grown.

I’ve come to understand that some people don’t come to yoga not because they aren’t interested, but because the idea of walking into a room, sitting on the floor, and not knowing how to be there feels uncomfortable.

 I’m interested in bridging the gaps between different kinds of bodies, different levels of experience, and different ways of thinking about movement.

Meeting people where they are, without overcomplicating things, and without making them feel like they’re missing something, are some of the nuances that can both make it easier to teach and easier for students to receive. 

Sitting on the floor might feel challenging for a few reasons- ranging from simply not being used to it, having tight hips, or possible knee or ankle injuries. Trying to force the shape creates more tension rather than less.  

If the hips are tight, they will pull the pelvis backward, creating a rounding in the lower back, making it hard to sit for longer than a couple of minutes. Supporting the hips on a blanket or blocks eliminates compression in the hips and low back, and allows the pelvis to tilt forward and re-train the natural curve of the lumbar spine (low back). 

A blanket and extra support can generally alleviate knee and ankle pain, and it’s never too late to get used to sitting on the floor as an adult. 

Here are some tips and a couple of options for sitting that use 1-2 blankets and/or 1-2 yoga blocks-

• Gently press toes into mat and squeeze thighs in toward block or blanket
• Tone from the low belly to lengthen through the spine up to the crown of the head
• Broaden through the collarbones
• Shoulders soften away from ears, back of the skull presses back

Option 1:

 Bhujrasana – Kneeling Pose – Sit on 1-2 blocks and a blanket

Option 2:Sukasana – Simple Seated Pose – Sit on 1-2 blankets

---

The vulnerability of seemingly simple acts such as sitting on the floor, or sitting with oneself in meditation, the boring and mundane parts of our spiritual practices, often have the most to offer when practiced consistently.

For me, sitting offers a break and a bridge between my thoughts and actions, and gives me space to process and create presence in the midst of all that is happening around me. More to come in Part 2, an introduction to meditation.