How to practice sitting cross legged, how to practice sitting cross legged

1. Practice knee press first.

The biggest impact on cross-sitting is the flexibility of the hip joint. The best way to exercise hip tension is to press the knee. Sit upright on the mat with your legs crossed in front of you, your feet against each other, and try to reach in front of the perineum. Then press the knee joint slightly with the palms of both hands, pressing and loosening the pressure rhythmically, until the knee joint is attached to the mat.

Next, lean forward, grasp the toes with both hands, press the knee with your elbows, and press your whole body forward until your forehead is close to your toes.

2. Lean over and stretch.

Sit on the mat and do a natural cross-legged posture with your left heel against your perineum and your right heel against the outside of your left calf, then place your hands on your sides, palms back, lean forward, and smile in your socks. The standard is to press down on the forehead forward. Keep your hands at your sides and your palms facing up.

Then alternate the feet with each other.

3. Single disk. Sit on the ground with your legs straight forward and your hands touching the ground as far away as possible at your sides. Bend your left calf and press the bottom of your left foot against the inside of your right thigh, near your groin.

Bend your right calf and place your right foot under your left thigh, keeping your head, neck, and torso in a straight line.

4. Double disc. Sit on the ground with your legs straight forward and your hands at your sides. Bend your right leg and place your right foot on your left thigh, as close to the base of your left thigh as possible, so that the heel of your right foot is close to your navel.

Bend your left leg with your left foot on your right thigh, heel close to the umbilicus, and the sole of your foot up. Place both feet on the other thigh, soles of your feet up, knees on the same level, and your body straight. 、

1. Bipedal Ga (Double Disc Foot). If you can't use two discs, use a single disc. Or put the left foot on top of the right foot, which is called wishful sitting. Or put the right foot on top of the left foot, which is called vajra sitting. When you begin to sit and endure concealment, it is impossible to have a single plate; You can also cross your legs.

2. The spine is straight. Make each bone joint of the back like an abacus stacked vertically. However, if the body is weak or sick, you should not be too rigid and upright at the beginning, let alone exert too much force.

3. The left and right hands are knotted under the dantian (under the lower abdomen) and placed flat on the hip bone. Place the back of your right hand flat on top of your left palm with your palms facing upwards and gently press your thumbs together. In Buddhism, this is called "knotting mudra", and this gesture is also called samadhi (which means fixed seal).

4. The left and right shoulders are slightly opened to make them smooth and moderate, and the shoulders can not be sunk on the back.

5. The head is straight, and the back of the head is slightly retracted backwards. Adduct the anterior jaw (not lower the head) and slightly press the movement of the two large arterial canals on the left and right sides of the neck.

6. The Shuangshan rotten eyes are slightly open, and it seems that the Changwei Hall is closed and open, as if it is half-open and half-closed. The gaze is casually fixed in front of the seat.

Seven or eight feet, or one foot.

One or two feet. (For example, if you usually work with your eyes, it is better to close your eyes at the beginning of meditation.) ）

7. The tongue licks slightly against the palate, just like the state of a baby who has not yet grown teeth when it is asleep.