1 Sit with your legs stretched out in front.
2 Bend one leg and place the foot under the opposite thigh.
3 Bend the other leg and place the foot under the other bent leg.
4 Rest your palms quietly on the respective knees or place them upturned, one in the other, in your lap.
5 Maintain this posture as long as you comfortably can, breathing regularly, and keeping your body relaxed.
Note
If your knees do not touch the surface on which you are sitting, do not be discouraged. They eventually will as your joints become more flexible and your ligaments more elastic.
The Japanese Sitting Position
Here’s another position that encourages good posture in sitting (Fig. 9).
Fig. 9. Japanese Sitting Position
1 Kneel down with your legs together and your body erect but not rigid. Let your feet point straight backwards.
2 Slowly lower your body to sit on your heels. Rest your palms quietly on the respective knees. Sit tall and breathe regularly. Keep as relaxed as you can.
Note
If at first your heels cannot bear your weight, place a cushion between your bottom and heels, and hold the position only briefly. As your knees and ankles become more flexible and your body more conditioned, you will be able to sit in this posture for a longer time.
Squatting
One quarter of the human race habitually take weight off its feet by squatting. A deep squat position for work and rest is used by millions of people in Africa, Asia and Latin America.
Squatting reduces any exaggerated curve of the lower spine, thus lessening tension in spinal muscles and ligaments. It reduces pressure on the spinal discs. As a result, the back is both strengthened and relaxed, and back discomforts are minimized. Squatting is, moreover, excellent for strengthening the ankles and feet.
Fig. 10. Squatting
The Squatting Pose
1 Stand with your legs comfortably apart. Distribute your body weight equally between your feet. Breathe regularly.
2 Slowly bend your knees, lowering your bottom until you are sitting on your heels. Relax your arms for maximum comfort (Fig. 10). Hold this posture as long as you can, breathing regularly.
3 Resume your starting position. Rest.
Note well
If you have varicose veins, you would do better to practise the dynamic version of the Squatting Pose which follows, rather than holding the squat for any length of time.
The Squatting Pose – Dynamic version
1 Stand with legs apart and arms at your sides. Inhale and slowly raise your arms to shoulder level as you simultaneously raise yourself on your toes. (If you have difficulty keeping your balance, use a stable prop for support.)
2 Exhale and slowly lower your arms as you lower your body into the squatting posture (Fig. 10).
3 Without holding the posture, come up again on tiptoe. Repeat the up-and-down movements in smooth succession as many times as you wish. Relax afterwards.
This version of the Squatting Pose gives a gentle, therapeutic massage to the legs and stimulates the blood circulation.
Sitting to Prevent Backache
Sitting puts great pressure on spinal discs. Take periodic breaks from prolonged sitting to practise stretching and relaxation exercises. Two examples will be given later in this chapter.
Be sure that the seat on which you habitually sit to do your work is well designed. It should be fully adjustable to suit your own measurements. It should support your back and legs comfortably. It should be at a height that permits you to do your work without having to stretch your arms forwards from the shoulders. It should be adequately padded yet firm. You might consider using a desk or other work surface that slopes towards you, so that you don’t have to bend your head and neck down.
Do arrange things on your desk so as to avoid having to twist back and forth.
Don’t cradle the telephone between your ear and shoulder. It promotes upper back tension.
Do rest your arms on armrests when they’re available.
Do consider using a lumbar roll (back log), which is a support specially designed for the low back. Use it to good advantage when reading, writing, watching television or driving your car to counteract any tendency to slouch. An ordinary cushion is not to be relied upon for long-term use; only in an emergency.
Back Break
To relieve back tension which builds up during prolonged sitting, a ‘back break’ is ideal. Get up from your seat and practise exercises to counteract the forward-bending attitude inherent in most sedentary activities.
Practise neck and shoulder exercises such as described in chapter four. Also practise a standing version of the Stick Posture (also chapter four, here), which is an excellent all-body stretch.
In addition, practise the two exercises to follow. Modify them to suit your needs or circumstances.
Posture Clasp
1 Sit on your heels in the Japanese Sitting Position (see Fig. 9). Breathe regularly.
2 Reach over your right shoulder with your right hand. Keep your elbow pointing upwards rather than forwards, and your arm close to your ear.
3 With your left hand, reach behind your back, from below, and interlock the fingers with those of the right hand. Maintain a naturally erect posture throughout the exercise and keep breathing (Fig. 11).
4 Hold this posture as long as you comfortably can. Do not hold your breath.
5 Resume your beginning position. Relax. Shrug your shoulders a few times, or rotate them, as you wish,
6 Repeat the exercise, changing the position of the arms and hands, so that the left elbow now points upwards.
Fig. 11. Posture Clasp
Variations
You can practise the Posture Clasp in a standing position, or sitting on a stool or bench, or in a folded-leg posture.
If your hands don’t touch each other, use a scarf or other suitable item as an extension: toss one end over your shoulder, and reach behind and below to grasp the other end. Pull upwards with the upper hand and downwards with the lower.
Chest Expander
1 Stand