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The floor-sitting cheat sheet

One page to keep by the cushion. The four first moves, then a quick reference of positions — one cue and one caution each.

Four first moves

1 Raise your hips — sit on the front edge of a firm cushion so hips sit above knees.
2 Keep it short — five minutes, several times a day, beats one grim half-hour.
3 Rotate positions — your best posture is your next one. Cycle through a few.
4 Rise the hard way — use as little support as you can. Those get-ups are the training.

Positions at a glance

Cross-legged

Sukhasana · “easy” pose gentle

Cue: Sit on the front edge of a firm cushion so the hips are higher than the knees — this tips the pelvis forward and un-rounds the low back

Caution: If the hips are tight, the pelvis tucks under and the load shifts to the lumbar spine and knees — raise the seat higher instead of muscling through

Kneeling

Seiza · 正座 moderate

Cue: Slide a seiza bench or a firm cushion between your heels to take the load off the ankles and knees

Caution: Seiza reduces blood flow in the lower leg — pins-and-needles is normal and harmless, but don't hold it long enough to go fully numb

Resting squat

Malasana · the “Asian squat” advanced

Cue: Start heels-elevated on a rolled mat, a wedge, or a couple of books — this unlocks the squat while the ankles open up

Caution: Prolonged, high-volume deep squatting is linked to more knee osteoarthritis — keep it varied and pain-free rather than grinding out long holds

Long-sitting

Dandasana · staff pose gentle

Cue: Sit up on a cushion so the pelvis can tip forward

Caution: Tight hamstrings round the low back — raise the seat and bend the knees before forcing the legs flat

Side-sitting

Z-sit · mermaid moderate

Cue: Let the whole pelvis settle; don't perch on one buttock

Caution: It loads the two sides unequally — habitually favouring one side deepens an asymmetry, so alternate on purpose

Between the heels

Virasana · hero pose advanced

Cue: Sit up on a block or bolster placed between the feet — never force the hips to the floor

Caution: This is the highest-knee-stress seat here — prop it generously and avoid it entirely with knee pain or injury

Not medical advice — build up gently, stay pain-free, and see the full getting-started guide.