moderate Seiza · 正座
Kneeling
A kneeling seat with the hips toward the heels. A bench or cushion changes the depth and pressure. Lovely for some knees; absolutely optional for others.
Before you settle in: keep a stable way back up within reach. A hand, cushion, or chair is useful equipment. Stop or change position for pain, tingling, or numbness. Plan your return trip →
What it asks of you
- Knee flexion and ankle plantarflexion (pointing the toes back)
- Tolerance for weight through the front of the shins
Find your version
- 1 Slide a seiza bench or a firm cushion between your heels to take the load off the ankles and knees
- 2 Let the sit-bones rest down; lengthen up through the crown
- 3 Point the toes straight back, not tucked
- 4 Come out and shake the legs the moment they tingle
Things to do here
- Tea & meals
- Focused desk work
- Meditation
- A tall reset from slumping
Props that help
- Seiza / kneeling bench
- Cushion between the heels
- Rolled towel under the ankles