Sitting cross legged, also known as sitting in a lotus position, refers to the posture of sitting on the floor with each foot placed on top of the opposite thigh. This sitting position is commonly associated with yoga and meditation practices. Cross legged sitting has roots in ancient traditions, particularly in Asia, but has become popular worldwide as more people adopt meditation and mindfulness techniques.
What are the origins of sitting cross legged?
Cross legged sitting traces back thousands of years to ancient yogic and meditation practices in India. Images of Buddha depict him sitting cross legged in meditation, reflecting the importance of this posture in Eastern spirituality. The lotus pose was thought to encourage stability, relaxation and proper alignment of the spine. Many Hindu deities like Shiva are also depicted sitting cross legged. Over time, the cross legged pose became synonymous with meditation and inner enlightenment.
This iconic posture is still very much a part of yoga and meditation today. It is considered one of the foundational sitting asanas in yoga. Bringing the feet to rest on the thighs helps create a stable base for the spine, while keeping the hips open and flexible. Sitting cross legged is thought to foster inner calmness and awareness.
Proper technique for sitting cross legged
To sit cross legged properly:
- Sit on the floor and extend your legs in front of you.
- Bend your left knee and bring your left foot up to rest on your right thigh. The sole of your foot should face up towards the ceiling.
- Now bend your right knee and bring your right foot up on your left thigh, with sole facing up.
- Your knees should be closer to the floor and hovering just above it.
- Make sure your spine is erect by sitting tall. Avoid hunching or leaning back.
- You can place your hands on your knees or thighs in Chin Mudra or Jnana Mudra.
- Relax your body and breathe deeply.
When you first start sitting cross legged, it may feel challenging to keep your back straight. Try sitting on a cushion or folded blanket to elevate your hips above your knees. This will make it easier to sit tall. With regular practice, your hip flexors and glutes will become more flexible allowing you to sit in this posture for longer periods comfortably.
Benefits of sitting cross legged
Here are some of the main benefits of sitting cross legged:
Promotes stability
The crossed leg position provides a stable triangular base of support, keeping your spine erect. This avoids slouching or leaning when sitting for prolonged periods. The stability also creates a sense of groundedness.
Opens hips
Drawing each knee outwards and upwards to rest the feet on the thighs stretches and opens the hip flexors and glutes. Over time, cross legged sitting improves hip mobility and range of motion.
Aligns spine
When sitting cross legged, the pelvis tilts slightly forward, allowing the natural curves of the spine to fall into place. This helps maintain good posture and prevents back pain.
Calms nervous system
The crossed position of the lower limbs activates the parasympathetic nervous system which controls relaxation and digestion. This induces the relaxation response, lowering blood pressure and heart rate.
Enhances concentration
The stability and alignment of cross legged pose focuses the mind and enhances concentration during meditation or pranayama practices. This mental focus can also improve productivity.
Stimulates organs
Sitting cross legged massages and stimulates the organs in the abdomen and pelvis. It aids digestion and elimination.
Modifications & alternatives
For beginners or those with knee/hip injuries unable to sit cross legged, try these modifications:
- Use a cushion or folded blanket under hips to elevate knees closer to floor
- Place a rolled up towel or yoga block under each knee for support
- Sit with your back against a wall for support
- Try half lotus by crossing just one foot over the opposite thigh
- Sit on a chair with your feet resting on the floor or a footstool
Work up to sitting cross legged gradually, starting with just a few minutes at a time. With regular practice, your flexibility and comfort in this position will improve. Never force your body into the posture or sit in pain.
Using cross legged sitting in meditation
The cross legged lotus pose provides the ideal stable base for meditation. Here’s how to integrate it into your practice:
- Sit on a cushion to elevate your hips above your knees if needed. You may also want to sit against a wall initially.
- Rock your body side to side to find your balance point before settling into stillness.
- Check that your knees are comfortable and supported. Place props like blankets or blocks under them if needed.
- Sit with your spine long, relax your shoulders and rest your hands on your thighs.
- Start with just 5-10 minutes if sitting cross legged is challenging. Gradually increase your meditation time as your body adapts.
- Focus on your breath, silently repeat a mantra or observe your thoughts during your practice.
- Aim to keep your upper body upright and stable even if you need to periodically adjust your legs.
A disciplined cross legged meditation practice can open your hips, strengthen your back and focus your mind. But be gentle with your body, especially when starting out. Avoid forcing any pose that causes sharp pains.
Everyday benefits of sitting cross legged
Beyond yoga and meditation, integrating some daily cross legged sitting into your routine can benefit your health in numerous ways:
- Use it during work calls or meetings to improve focus and energy.
- Sit cross legged while reading, working on a laptop or eating meals mindfully.
- Do light stretches in the posture to open hips and activate core muscles.
- Practice deep breathing in the pose to relieve stress.
- Use it during social gatherings to improve posture and engagement.
Start with short periods of 5-10 minutes at a time and increase as you get accustomed to the position. Practicing cross legged sitting regularly can help boost mobility, digestion and back health.
Risks & precautions for sitting cross legged
While sitting cross legged has many benefits, it’s important to keep these precautions in mind:
- Avoid sitting cross legged if you have knee or hip injuries, especially with internal rotation.
- Those with sciatica should get medical guidance before using this posture.
- If you have circulation issues, check with your doctor first.
- Pregnant women may find it difficult to sit cross legged as the belly grows.
- Don’t force your knees or hips into painful positions.
- Listen to your body and come out of the posture if you feel any strain or numbness.
- Sit on a cushion or blanket if your hips are higher than your knees.
- Start slowly and limit your time in the posture as you build flexibility.
While relatively safe for most, certain conditions may make cross legged sitting challenging. Build up gradually and stop if you feel any pinching or tingling sensations.
Conclusion
Cross legged sitting provides a stable base that brings the spine into alignment, opens the hips, and promotes internal focus. This iconic posture traces back thousands of years to ancient yogic and meditation traditions that viewed it as the optimal position for spiritual awakening. When practiced mindfully and with care, integrating cross legged sitting into your daily routine can benefit your physical and mental health in numerous ways. Approach this pose gradually, using props like blankets or cushions to make it more comfortable. With regular practice, sitting cross legged can become an easy and soothing pose.