Find Your Seat

3 Ways to Sit without Knee, Hip or Back Pain!

Find Your Seat

While the deep benefits of seated meditation are known to and have been experienced by many, there are people the world over who find the practice to be inaccessible for the simple reason that they can’t find and maintain a comfortable seat. This is true for me, even to this day, no matter how open my hips are, or how strong my core and back are. If I try and sit on the ground for an extended period of time one of my legs will fall asleep, or I will at the least just be uncomfortable. If you have the same experience you will find these particular postures to be very supportive!

THE CHALLENGES

Why is it challenging to sit? There is a host of reasons why we might find it difficult to sit on the ground – perhaps primarily because we just don’t do it. Sitting in a chair does not allow our hips to go through their full range of motion each day, and as a result our back and hip flexors don’t develop the strength needed to keep us upright. Yoga can serve as an amazing practice to redevelop the capacity to sit more efficiently, although it won’t happen over night – which is why its necessary to check out the 3 postures in the video and photos below, so you can sit comfortably on the ground while you are working on the long term hip opening journey.

Trying to re-pattern our body takes repetitive practice. As with any other skill, you can only learn from doing it. That is why I created Hips: Rock and Unlock Em  – I wanted to support you in feeling good in your body (low back in particular)  on a daily basis. 

Is meditation Calming?

When Most people begin a meditation practice they expect it to have the results that everyone preaches; calm mind, relaxing, stress reducing. While some people do experience these results right away, others may experience the opposite. In weight lifting you must build a foundation of strength before you can move on to heavy compound movements, and establishing this foundation can at times be challenging and discouraging. Meditation is very much the same, the practice of it might feel like you are lifting heavy weights for your mind and as a result you might initially only experience the challenge of it. With repetition your mind will get stronger, you will be able to focus longer and the results will come faster!

Is meditation Calming?

When Most people begin a meditation practice they expect it to have the results that everyone preaches; calm mind, relaxing, stress reducing. While some people do experience these results right away, others may experience the opposite. In weight lifting you must build a foundation of strength before you can move on to heavy compound movements, and establishing this foundation can at times be challenging and discouraging. Meditation is very much the same, the practice of it might feel like you are lifting heavy weights for your mind and as a result you might initially only experience the challenge of it. With repetition your mind will get stronger, you will be able to focus longer and the results will come faster!

Assess your hips

Each of us has our own movement patterns which cause some muscles to be stronger, some weaker, some are tight, some are not, etc. We also have different bone structures that will make some positions easier than others. Finding a comfortable seat is one of the most important aspects of a seated meditation posture. If you are uncomfortable it is very hard to move the mind beyond the discomfort of the body. This is why I have provided three options for seated meditation postures. Go through each and ask yourself which one is most sustainable. Keep in mind there is no perfect seated posture for meditation, there is only the best one for you and that is the one you feel most comfortable in, and that also allows you to stay awake and present.

Assess your hips

Each of us has our own movement patterns which cause some muscles to be stronger, some weaker, some are tight, some are not, etc. We also have different bone structures that will make some positions easier than others. Finding a comfortable seat is one of the most important aspects of a seated meditation posture. If you are uncomfortable it is very hard to move the mind beyond the discomfort of the body. This is why I have provided three options for seated meditation postures. Go through each and ask yourself which one is most sustainable. Keep in mind there is no perfect seated posture for meditation, there is only the best one for you and that is the one you feel most comfortable in, and that also allows you to stay awake and present.

Option 1 - Bhadrasana (Hero's Pose)

My personal favorite seated posture for those who have tighter outer hips and inner thighs as it requires little flexibility in these areas. It presents a challenges for those with tight quads, and shin muscles. Using blankets and blocks can help alleviate these challenges. I would suggest warming up and stretching the thighs and ankles prior to working on this posture. In the above video I go over a twisted thigh stretch and a seated posture on heels. If these postures prove to be too challenging after a warm up, then this posture is likely to cause discomfort during a seated meditation.

Option 2: Cross Legged

The so called “easy seat” – an ironic title, as it can be incredibly misleading. For those with open inner thighs, hip flexors and outer hips this can be an easy posture indeed, but if that is not the case for you then you’ll definitely want to use props. Using the right amount of blankets and block support can make this posture easier and more accessible.

Option 3: On Chair with Blocks

In the video I show a seated option call sidasana, however I wanted to offer one other one here – Sitting in a chair can seem like cheating, as it can be incredibly easy to get too relaxed in. Here you will notice how I prepare the chair with blocks and a blanket and I sit on the edge of the seat so that I still used my back and hip flexors to keep me upright. Some level of muscle engagement is important to stay awake and present when meditating.

How to Start Meditation

The best way to practice meditation, like anything else, is to have guidance. When I was younger I struggled for years to meditate without the support of a teacher, and mostly I became frustrated and lost in my thoughts. This is why I created the Elements of Mastery online program – to provide a way for you to begin practicing yoga and meditation together. The second workshop “Earth and Water” is the perfect Daily practice for both hip openers and meditation! Can’t afford EOM? Dont have access to a teacher? meditation is still possible but you have to start easy. I suggest a 1 minute meditation practice daily for 2 weeks. Set a timer for yourself and narrow your attention to your breath. Try to feel as it enters your body and feel as it leaves your body. After 2 weeks,  do this same thing for 5 minutes daily , with a timer set. Work your way up to 17 minutes a day, but don’t try and do this all at once as you you will likely become discouraged. Focus is like a muscle that needs strengthening and it takes time to develop.

How to Start Meditation

The best way to practice meditation, like anything else, is to have guidance. When I was younger I struggled for years to meditate without the support of a teacher, and mostly I became frustrated and lost in my thoughts. This is why I created the Elements of Mastery online program – to provide a way for you to begin practicing yoga and meditation together. The second workshop “Earth and Water” is the perfect Daily practice for both hip openers and meditation! Can’t afford EOM? Dont have access to a teacher? meditation is still possible but you have to start easy. I suggest a 1 minute meditation practice daily for 2 weeks. Set a timer for yourself and narrow your attention to your breath. Try to feel as it enters your body and feel as it leaves your body. After 2 weeks,  do this same thing for 5 minutes daily , with a timer set. Work your way up to 17 minutes a day, but don’t try and do this all at once as you you will likely become discouraged. Focus is like a muscle that needs strengthening and it takes time to develop.

From Body to Mind

One thing I noticed early on in my meditation practice was the discomfort of my body. I couldn’t focus my mind on anything when I was seated because I was distracted by my back, my knee, my neck, and so on. This realization led me to the physical practice of yoga. Through the yoga practice I gained a heightened sense of awareness of my body. At first this was almost a curse, because I could feel everything – including my discomfort! Over time and practice I gained a bit of mastery in my body, in that I could feel the discomfort and choose postures to better accommodate myself and release it. The seated meditation practice became so much more enjoyable when I could extend my attention beyond the physical, knowing that I wasn’t causing damage by forcing myself to sit through knee, or back pain. While I do believe that some pain in the body can be a result of mental projection, I also know first hand that placing love and attention on the body can support the health of the mind.  There really isn’t a divide between brain and body – the mind is a collective of all our physical and emotional experiences. For sound mental health to be our primary state of being we must get to know ourselves on all levels and develop our awareness. 

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