More comfortable setup for seated meditation
December 15, 2024 1:05 PM   Subscribe

I'm currently doing seated meditation sitting on a yoga block, legs crossed (not lotus, just crossed), with a pillow behind my back, up against a dresser or hard surface. It's a reasonably upright position. After 30 mins or so, my legs and feet edges (those pressing against the ground) get sore and cramped. What would be a better setup?

* I wear sandals, which absorb some of the pressure of the ground.

* I've considered getting a large, somewhat stiff cushion on which to rest the whole arrangement. I've also considered a zafu, but those still leave feet and legs 'hanging' off. Note: I am not especially flexible.
posted by 4midori to Health & Fitness (9 answers total) 3 users marked this as a favorite
 
I switch to the seiza pose when my legs get cramped. You might try doing each in 15 minute cycles.
posted by Tell Me No Lies at 1:11 PM on December 15, 2024 [2 favorites]


Best answer: Have you considered a zafu & zabuton combination? That's a traditional solution to the problem.
posted by tuesdayschild at 1:27 PM on December 15, 2024 [3 favorites]


Best answer: I (a not especially flexible person with an assortment of body aches and pains) sit on the floor a lot for various reasons, almost always cross-legged, and I use a zafu. I like it a lot and I've gotten a few more for when I have more guests than I have couch/chairs for, and my guests seem to appreciate it, too.

The fact there is room for my feet to "hang" off a bit is a large part of why it's so much more comfortable than sitting directly on the floor: there's just enough room for my feet to still rest lightly on the floor (and not actually hang free), but because I'm raised up by the cushion, the pressure that exists between my bodyweight and the floor without the pillow does not exist, so my feet are supported but not pressed against the floor. Similar to using a yoga block, which I've also done, but the zafu feels much more supportive. Sitting like this also ends up being a much more comfortable and sustainable position for my lower back and hips, I think because it tilts my pelvis slightly to a more neutral position (this is a guess).

I do occasionally find some of my cushions work better for me than others, because they're slightly different heights, so you may need to try a few different ones -- or just get one that's well-stuffed/firm/high but take bits of the stuffing out until it's the perfect height for you.

And a zabuton or even a thick yoga mat or blanket underneath will provide additional padding and comfort, if you find you need a little more.
posted by rhiannonstone at 1:45 PM on December 15, 2024


Best answer: I have a curved/crescent shaped zafu which is comfy, supports the curve of your hips and the top of your upper legs nicely when cross-legged. Having used it for a while, I feel like the round ones would feel much less stable.
posted by penguin pie at 3:04 PM on December 15, 2024


I lie down! If I fall asleep, frankly, that’s a bonus. But being prone allows me to avoid pins and needles, cramps, and fidgeting.
posted by mollymillions at 4:38 PM on December 15, 2024 [4 favorites]


I use a zafu and zabuton with a half-lotus pose. I would advise trying to get away from legs crossed to either half lotus or burmese position. These positions are much better suited for staying seated for a long period of time.
posted by TrialByMedia at 4:49 PM on December 15, 2024


I could never get comfy cross-legged so I got a Seiza bench which basically supports you sitting in a kneeling position. It’s super comfy and I can sit for a long while. Bonus is that I feel like my posture is better after using it. Here’s an example of what I mean.
posted by missjenny at 4:55 PM on December 15, 2024 [3 favorites]


I own around five of these seats and I swear by them. Absolutely the most amazing meditation seat and the only thing I can sit in for hours without my feet falling asleep.
posted by LongDrive at 2:37 AM on December 16, 2024 [1 favorite]


Response by poster: Thanks, everyone!
posted by 4midori at 9:15 PM on December 16, 2024


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