Diagrams of the architecture of your legs, hips
and backbone when they’re gathered in four
progressively more integrated positions (12)

1 The diagrams display the architecture of your legs, hips and backbone when they’re gathered in four progressively more integrated positions, featuring aspects of the positions and where you exert muscular effort or rest and the developments that occur, in terms of ordinary body awareness and control. Each diagram is composed of numbers, letters and keyboard symbols arranged in the shape or outline of a seated position, showing areas of the body and levels of the backbone where actions and experiences occur.

The four progressively more integrated positions are:

1 Seated on a firm, flat support in a rudimentary position with your legs extended forward,

2 Seated on a firm, flat support or on a firm cushion in a beginner’s cross-legged position, with the ends of your shins at your knees supported on small firm cushions, or supported on the upper side of the ankle and foot of your opposite leg beneath them,

3 Seated on a firm cushion in a developing cross-legged position, with your heel or ankle supported on the upper side of the shin of your opposite leg beneath it,

4 Seated in a completely developed cross-legged position, with both of your heels or ankles supported on the upper side of the shin or thigh of your opposite leg beneath them.

Each one of these positions improves while you remain still, and each position is more comfortable and vital than the preceding position.

Two more positions are described because they can be beneficial:

5 Seated on a firm chair or similar support, with your feet supported on the floor like when you’re standing,

6 Seated on firm cushions with your legs in kneeling positions.

When you’re seated on a chair or kneeling your legs, hips and backbone are not completely integrated and the position does not improve while you remain still.

The diagrams don’t describe how to place or maintain your body in a beneficial position.  Chapter 1 describes how to place and maintain your body in a beneficial position. This chapter does not describe how to place or maintain any of the positions that are described here.

You don’t need to be concerned with these diagrams.  The diagrams are provided for whoever finds them helpful. You don’t need to be concerned with these diagrams to understand and practice simple yoga.

2 Considering the meanings of the symbols in a diagram
can help you to remember factors of the position
 

Considering the actions and experiences that are symbolized in a diagram can help you to understand how factors of the position combine to be mutually supporting.

The symbols identify significant actions and experiences that occur at the corresponding part of the position of your body. The symbols indicate actions that you do and feelings that you perceive in the corresponding part of the position of your body.

The numbers 1-12 beside a diagram suggest an order of factors that you can follow to review the actions and experiences that characterize the position. Considering the meanings of the symbols in a diagram in the order that they’re numbered can help you to remember the actions that you do and the feelings that you perceive in your legs and hips and at each level of the upright position of your body.

A word or phrase beside a diagram indicates a part of your legs, hips or arms or a level of the upright position of your body where an action or experience occurs.

The letters L, R, B and F indicate the left or right sides and the back or front of a position. The left and right sides of a diagram on the page in front of you mirror the left and right sides of your body. The left side of a diagram corresponds with the left side of your body and the right side of the diagram corresponds with the right side of your body.

A left and right side profile accompanies each diagram. A side profile shows left or right side factors of a position.

Because all of the factors that are symbolized in a diagram are experienced at nearly the same time when you practice yoga, you don’t need to think more than a moment about any factor symbolized in a diagram when you actually practice yoga.

Meanings of the symbols
 

* Straighten your backbone as well as you can with a small muscular effort.

# Stand your backbone upright and curved or leaned forward slightly.

| Stand your backbone upright and curved or leaned forward slightly, or not curved forward.  This symbol indicates that you stand your backbone upright and that you might –or might not curve or lean forward.

> < Curve or lean your body toward the right (>) or left (<) side where you need to press the end of your shin at your knee downward.

X Your muscles exert effort -or stretch at these locations. This symbol indicates where your muscles exert effort -or stretch beneath your thighs and posterior and at the back and left or right side of your body.

% Your muscles exert effort -or rest at these locations. This symbol indicates where your muscles exert effort -or rest at the back, and left and right sides of your body.

0 Your muscles rest at these locations.  This symbol indicates where your muscles rest at the front, and left or right side of your body.

^^ ^ Support your posterior (hips and the ends of your thighs at your hips) firmly, and support the ends of your shins at your knees firmly.  The end of your shin at your knee indicated by this symbol (^^) is supported firmly and is held in place securely. The end of your shin at your knee indicated by this symbol (^) is supported firmly but is held in place less securely.

:: : When the muscles at the back of your upright and curved forward position exert effort -or stretch, that causes the ends of your thighs at your knees to press downward.  The end of your thigh at your knee indicated by this symbol (::) presses downward toward the rug or mat beneath it. The end of your thigh at your knee indicated by this symbol (:) presses downward comparatively less.

" ' The end of your shin at your ankle rotates minutely, the upper side forward, lower side backward.  The end of your shin at your ankle indicated by this symbol (") rotate minutely, the upper side forward, lower side backward. The end of your shin at your ankle indicated by this symbol (') rotate minutely, the upper side forward, lower side backward comparatively less.

x Expand your thorax and extend your elbows outward.  Expand your thorax (all of your ribs) upward and outward slightly, and extend your elbows outward a small distance from your body.

= Suspend some of the weight of your arms from your shoulders, and support some of the weight of your arms on your forearms, wrists and hands by tensing the muscles of your arms slightly.

o Relieve any excessive pressure between your shoulder blades and backbone, and between the base of your head and the vertebrae of your neck.

3 Diagrams of the positions

1 Diagram of a rudimentary position of being seated upright
on a firm, flat support with your legs extended forward

The position symbolized in this diagram is described in chapter 1. The diagram displays significant aspects of the positions of your legs, hips and backbone, and shows the areas where you exert muscular effort or stretch, and rest, and where developments occur, when you're seated in a rudimentary position on a firm, flat support with your legs extended forward. You’re straightening (B*) your backbone as well as you can with a small muscular effort. Your posterior (2L/RX1/2:^^) (hips and the ends of your thighs at your hips) is supported firmly, your thighs (3LX:^) (3#RX:^) extend forward in horizontal positions and your shins (5LX1/4^) (5RX1/4^) ankles and feet (4L^) (4R^) extend forward on the same flat surface. You might place a small cushion beneath your knees (6LX^) (6RX^). Standing your backbone (B#X) upright and curved or leaned forward slightly causes the muscles beneath your thighs and posterior and at the back of your body to exert effort or stretch, and the ends of your thighs at your knees (6LX^) (6LX^) press downward, allowing the muscles at the front of your body (F0) to rest so that the inhalations of your breathing can be effortless.

 12 head o 12B* o 
 11 neck L% 11B*#X R% 
 9 shoulders, arms = L% 9B*#X R% = 
 8 inner shoulders o L% 8B*#X R% o 
 7 upper body x L% 7B*#X R% x 
 1 middle backbone L% 1B*#X R% 
 10 lower back or abdomen L% 10B*#X R% 
 2 posterior (hips…) 4L^ 5LX1/4^ 6LX^ 3LX:^ 2L/RX1/2:^^ 3RX:^ 6RX^ 5RX1/4^ 4R^
 3 thighs (horizontal and nearly parallel) 
 6 knees (possibly supported by small cushions) 
 5 shins (calves horizontal and nearly parallel) 
 4 ankles, feet 
 
 
 Left side: Right side: 
 
 12 head 12Lo 12Ro 
 11 neck F0 11LX 11RX F0 
 9 shoulders, arms F0 9LX 9RX F0 
 8 inner shoulders F0 8LX 8RX F0 
 7 upper-middle body F0 7LX 7RX F0  
 1 middle backbone F0 1LX 1RX F0 
 10 lower back or abdomen F0 10LX 10RX F0 
 2 posterior 4L^ 5LX1/4^ 6LX^ 3LX:^ 2LX1/4:^ 2RX1/4:^ 3RX:^ 6RX^ 5RX1/4^ 4R^ 
 3 thighs (horizontal and nearly parallel) 
 6 knees (possibly supported) 
 5 shins (calves horizontal and nearly parallel) 
 4 ankles, feet
 
 
 
2a Diagram of a beginner’s cross-legged position, with the ends of your shins
at your knees supported on small firm cushions, or supported on the upper side
of the ankle and foot of your opposite leg beneath them, right knee pressed downward

The position symbolized in this diagram is described in chapters 1 and 2. The diagram displays significant aspects of the positions of your legs, hips and backbone, and shows the areas where you exert muscular effort or stretch, and rest, and where developments occur, when you're seated in a beginner's cross-legged position. Your posterior (2L/RX1/3:^^) can be supported on a firm, flat surface. Or your posterior can be supported on a firm cushion or a stack of folded natural fiber cloth elevated higher than your knees. The ends of your shins at your knees (6X^) (6R:^) can be supported on small firm cushions beneath them. Or the end of your shin (5LX1/3^') at your left knee can be supported on the upper side -between the ankle and toes- of your right ankle and foot (4R^") beneath it. And the end of your shin (5RX1/3^^") at your right knee can be supported on the upper side -between the ankle and heel- of your left ankle and foot (4L^') beneath it. You’re straightening (B*) your backbone as well as you can with a small muscular effort. Standing your backbone (B#X) upright and curved or leaned forward slightly causes the muscles beneath your thighs and posterior and at the back of your body to exert effort or stretch, and the ends of your thighs at your knees (6LX^) (6RX^) press downward, allowing the muscles at the front of your body (F0) to rest so that the inhalations of your breathing can be effortless. When the end of your shin at your left knee is supported on the upper side -between the ankle and toes- of your right ankle and foot (4R^") beneath it, you need to curve or lean your body toward the right side (B>) to press the end of your shin (5RX1/3^^") at your right knee downward. The end of your shin (5RX1/3^^") at your right ankle (4R^’’) rotates minutely, the upper side forward, lower side backward. The end of your shin (5LX1/3^') at your left ankle (4L6^’) rotates comparatively less, the upper side forward, lower side backward.

 
 12 head o 12B* o 
 11 neck LX 11B*#%> R0 
 9 shoulders, arms = LX 9B*#X> R0 = 
 8 inner shoulders  o LX 8B*#%> R0 o 
 7 upper body x LX 7B*#X> R0 x 
 1 middle backbone LX 1B*#X> R0 
 10 lower back or abdomen  LX 10B*#X> R0 
 2 posterior (seated hips + thighs) 2L/RX1/3:^^ 
 3 thighs (higher at hips) 3LX:^ 3RX::^ 
 6 knees 6L^ 5LX1/3^' 5RX1/3^^" 6R^ 
 5 shins (crossed) [4R^"] [4L^'] 
 4 [right foot and ankle at left side, and v.v.] 
 
 
 Left side:  Right side:
 
 12 head 12Lo 12Ro 
 11 neck F0 11LX 11R0 F0 
 9 shoulders, arms F0 9LX  9R0 F0 
 8 inner shoulders F0 8LX 8R0 F0 
 7 upper body F0 7LX 7R0 F0 
 1 middle backbone F0 1LX  1R0 F0 
 10 lower back or abdomen F0 10LX 10R0 F0 
 2 posterior (seated hips + thighs) 2LX1/6:^ 2RX1/6:^ 
 3 thighs (higher at hips) 3LX:^  3RX::^ 
 6 knees 6L^ 5LX1/3^' 5RX1/3^^" 6R^ 
 5 shins (crossed) [4R^"] [4L^'] 
 4 [right foot and ankle at left side, and v.v.]  
 
 
 
2b Diagram of a beginner’s cross-legged position, with the ends of your shins
at your knees supported on small firm cushions, or supported on the upper side
of the ankle and foot of your opposite leg beneath them, left knee pressed downward
 

The position symbolized in this diagram is described in chapters 1 and 2. The diagram displays significant aspects of the positions of your legs, hips and backbone, and shows the areas where you exert muscular effort or stretch, and rest, and where developments occur, when you're seated in a beginner's cross-legged position. Your posterior (2L/RX1/3:^^) can be supported on a firm, flat surface. Or your posterior can be supported on a firm cushion or a stack of folded natural fiber cloth elevated higher than your knees. The ends of your shins at your knees can be supported on small firm cushions beneath them. Or the end of your shin (5RX1/3^') at your right knee can be supported on the upper side -between the ankle and toes- of your left ankle and foot (4L^") beneath it. And the end of your shin (5LX1/3^^") at your left knee can be supported on the upper side -between the ankle and heel- of your right ankle and foot (4R^') beneath it. You’re straightening (B*) your backbone as well as you can with a small muscular effort. Standing your backbone (B#X) upright and curved or leaned forward slightly causes the muscles beneath your thighs and posterior and at the back of your body to exert effort or stretch, and the ends of your thighs at your knees (6LX^) (6RX^) press downward, allowing the muscles at the front of your body (F0) to rest so that the inhalations of your breathing can be effortless. When the end of your shin at your right knee is supported on the upper side -between the ankle and toes- of your left ankle and foot (4R^") beneath it, you need to curve or lean your body toward the left side (B<) to press the end of your shin (5LX1/3^^") at your left knee downward. The end of your shin (5LX1/3^^") at your left ankle (4L^’’) rotates minutely, the upper side forward, lower side backward. And the end of your shin (5RX1/3^') at your right ankle (4R^’) rotates comparatively less, the upper side forward, lower side backward.

 
 12 head o 12B* o 
 11 neck L0 11B*#%< RX 
 9 shoulders, arms = L0 9B*#X< RX = 
 8 inner shoulders o L0 8B*#%< RX o 
 7 upper body x L0 7B*#X< RX x 
 1 middle backbone  L0 1B*#X< RX 
 10 lower back or abdomen L0 10B*#X< RX 
 2 posterior (seated hips + thighs) 2L/RX1/3:^^ 
 3 thighs (higher at hips) 3LX::^  3RX:^ 
 6 knees 6L^ 5LX1/3^^" 5RX1/3^' 6R^ 
 5 shins (crossed) [4R^'] [4L^"] 
 4 [right foot and ankle at left side, and v.v.] 
 
 
 Left side: Right side:
 
 12 head 12Lo 12Ro 
 11 neck F0 11L0 11R0 FX  
 9 shoulders, arms F0 9L0 9R0 FX 
 8 inner shoulders F0 8L0 8R0 FX 
 7 upper body F0 7L0 7R0 FX 
 1 middle backbone F0 1L0 1R0 FX 
 10 lower back or abdomen F0 10L0 10R0 FX 
 2 posterior (seated hips + thighs) 2LX1/6:^ 2RX1/6:^ 
  3 thighs (higher at hips) 3LX::^ 3RX:^ 
 6 knees 6L^ 5LX1/3^^" 5RX1/3^' 6R^ 
 5 shins (crossed) [4R^'] [4L^"] 
  4 [right foot and ankle at left side, and v.v.]
 
 
 
3a Diagram of a developing cross-legged position, with your
right heel or ankle supported on the upper side of the
shin of your opposite leg beneath it, right knee pressed downward

The position symbolized in this diagram is described in chapters 1-4. The diagram displays significant aspects of the positions of your legs, hips and backbone, and shows the areas where you exert muscular effort or stretch, and rest, and where developments occur, when you're seated in a developing cross-legged position. Your posterior (2L/RX1/3:^^) is supported on a firm cushion or stack of folded natural fiber cloth elevated higher than your knees. Your right knee (6R^^), shin (5R1/3^^') ankle and foot (4R') are supported on the rug or mat beneath them. The end of your shin (5R1/3::^^") at your right knee is supported on the upper side of your partly upturned left ankle and foot (4L^') beneath it, and your right heel or ankle (4R^") is supported on the upper side of your opposite left shin (5L1/3^^') beneath it. You’re straightening (B*) your backbone as well as you can with a small muscular effort. Standing your backbone (B#X) upright and curved or leaned forward slightly causes the muscles beneath your thighs and posterior and at the back of your body to exert effort or stretch, and the ends of your thighs at your knees (6LX^) (6RX^) press downward, allowing the muscles at the front of your body (F0) to rest so that the inhalations of your breathing can be effortless. Because your right heel or ankle (4R^’’) is supported on the upper side of the shin (5L1/3^^’) of your opposite left leg beneath it, you need to curve or lean your body toward the right side (B>) to press the end your shin (5R1/3::^^") at your right knee (6R::^) downward firmly. The end of your shin (5R1/3::^^") at your right ankle (4R^’’) rotates minutely, the upper side forward, lower side backward. The end of your shin (5L1/3^^') at your left ankle (4L^’) rotates comparatively less, the upper side forward, lower side backward.

 12 head o 12B* o 
 11 neck LX 11B*#%> R0 
 9 shoulders, arms  = LX 9B*#X> R0 = 
 8 inner shoulders o LX 8B*#%> R0 o 
 7 upper-middle body x LX 7B*#X> R0 x 
 1 middle backbone  LX 1B*#X> R0 
 10 lower back or abdomen LX 10B*#X> R0 
 2 posterior (seated hips + thighs) 2L/RX1/3:^^ 
 3 thighs (higher at hips) 3LX:^ 3RX::^ 
 6 knees [4R^"] 5R1/3::^^" 6R::^ 
 5 shins (crossed) 6L^^ 5L1/3^^' [4L^'] 
 4 [R heel or ankle are supported on L shin; 
 L knee, shin, ankle and foot are level and supported on a mat] 
 
 
 Left side: Right side: 
 
 12 head 12Lo 12Ro 
  11 neck F0 11LX 11R0 F0 
 9 shoulders, arms F0 9LX 9R0 F0 
 8 inner shoulders F0 8LX 8R0 F0  
 7 upper-middle body F0 7LX 7R0 F0 
 1 middle backbone F0 1LX 1R0 F0 
 10 lower back or abdomen F0 10LX 10R0 F0  
 2 posterior (seated hips + thighs) 2LX1/6:^ 2RX1/6:^ 
 3 thighs (higher at hips) 3LX:^ 3RX::^ 
 6 knees [4R^"] 5R1/3::^^" 6R::^  
 5 shins (crossed) 6L^^ 5L1/3^^' 5L1/3^^'[4L^'] 
 4 [R heel or ankle are supported on L shin;
 L knee, shin, ankle and foot are level and supported on a mat]
 
 
 
3b Diagram of a developing cross-legged position, with your
left heel or ankle supported on the upper side of the
shin of your opposite leg beneath it, left knee pressed downward
 

The position symbolized in this diagram is described in chapters 1-4. The diagram displays significant aspects of the positions of your legs, hips and backbone, and shows the areas where you exert muscular effort or stretch, and rest, and where developments occur, when you're seated in a developing cross-legged position. Your posterior (2L/RX1/3:^^) is supported on a firm cushion or stack of folded natural fiber cloth elevated higher than your knees. Your right knee (6R^^), shin (5R1/3^^') ankle and foot (4R') are supported on the rug or mat beneath them. The end of your shin (5L1/3::^^") at your left knee is supported on the upper side of your partly upturned right ankle and foot (4R^') beneath it, and your left heel or ankle (4L^") is supported on the upper side of your opposite right shin (5R1/3^^') beneath it. You’re straightening (B*) your backbone as well as you can with a small muscular effort. Standing your backbone (B#X) upright and curved or leaned forward slightly causes the muscles beneath your thighs and posterior and at the back of your body to exert effort or stretch, and the ends of your thighs at your knees (6LX^) (6RX^) press downward, allowing the muscles at the front of your body (F0) to rest so that the inhalations of your breathing can be effortless. Because your left heel or ankle (4L^’’) is supported on the upper side of the shin (5R1/3^^’) of your opposite right leg beneath it, you need to curve or lean your body toward the left side (B<) to press the end your shin (5L1/3::^^") at your left knee (6L::^) downward firmly. The end of your shin (5L1/3::^^") at your left ankle (4L^’’) rotates minutely, the upper side forward, lower side backward. And the end of your shin (5R1/3^^') at your right ankle (4R^’) rotates comparatively less, the upper side forward, lower side backward.

 
 12 head  o 12B* o 
 11 neck L0 11B*#%< RX 
 9 shoulders, arms = L0 9B*#X< RX = 
 8 inner shoulders o L0 8B*#%< RX o 
 7 upper-middle body x L0 7 B*#X< RX x 
 1 middle backbone L0 1B*#X< RX 
 10 lower back or abdomen L0 10B*#X< RX  
 2 posterior (seated hips + thighs) 2L/RX1/3:^^ 
 3 thighs (higher at hips) 3LX::^ 3RX:^ 
 6 knees 6L::^ 5L1/3::^^" [4L^"] 
 5  shins (crossed) [4R^'] 5R1/3^^' 6R^^ 
 4 [L heel or ankle are supported on R shin; 
 R knee, shin, ankle and foot are level and supported on a mat] 
 
 
  Left side: Right side: 
 
 12 head 12Lo 12Ro 
 11 neck F0 11L0 11RX F0 
 9 shoulders, arms  F0 9L0 9RX F0 
 8 inner shoulders F0 8L0 8RX F0 
 7 upper-middle body F0 7L0 7RX F0 
 1 middle backbone F0 1L0 1RX F0 
 10 lower back or abdomen F0 10L0 10RX F0 
 2 posterior (seated hips + thighs) 2LX1/6:^^ 2RX1/6:^^ 
 3 thighs (higher at hips) 3LX::^ 3RX:^ 
 6 knees 6L::^ 5L1/3::^^" 5L1/3::^^" [4L^"] 
 5 shins (crossed) [4R^'] 5R1/3^^' 5R1/3^^' 6R^^ 
 4 [L heel or ankle are supported on R shin;
 R knee, shin, ankle and foot are level and supported on a mat]
 
 
 
4 Diagram of a completely developed cross-legged position,
with both of your heels or ankles supported on the upper side
of the shin or thigh of your opposite leg beneath them
 

The position symbolized in this diagram is described in chapters 1-5. The diagram displays significant aspects of the positions of your legs, hips and backbone, and shows the areas where you exert muscular effort or stretch, and rest, and where developments have occured, when you're seated in a completely developed cross-legged position. Your posterior (2L/R%1/3^^) is supported firmly on a low cushion or stack of folded natural fiber cloth elevated a little higher than your knees. Both of your knees (6L1/3^^:) (6R1/3^^:) are supported firmly on the rug or mat beneath them. You’re straightening (B*) your backbone as well as you can with a small muscular effort. Standing your backbone (B|) upright and curved or leaned forward slightly -or not curved or leaned forward, causes the muscles beneath your thighs (3L%^) (3R%^) and posterior (2L/R%1/3:^^) and at the back (B%) of your body to exert effort or rest alternatively, and the ends of your thighs (3L%^) (3R%^) at your knees (6L1/3:^^) (6R1/3:^^) press downward and or rest alternatively. The muscles at the front (F0) of your body rest so that the inhalations of your breathing can be effortless. The ends of your shins (5L^") (5R^") at your ankles (4L^’’) (4R^’’) are rotated, the upper side forward, lower side backward, so that the soles of your feet are turned partly upward and your toes are pointed toward the sides. Your heels or ankles are supported as high on the shin or thigh of your opposite leg beneath them and as near to your abdomen as you can support them comfortably.

 
 12 head o 12B* o 
 11 neck L% 11B*|% R% 
 9 shoulders, arms  = L% 9B*|% R% = 
 8 inner shoulders o L% 8B*|% R% o 
 7 upper-middle body x L% 7B*|% R% x 
 1 middle backbone  L% 1B*|% R% 
 10 lower back or abdomen L% 10B*|% R% 
 2 posterior (seated hips + thighs) 2L/R%1/3:^^ 
 3 thighs (higher at hips) 3L%^ [4R^"] [4L^"] 3R%^ 
 6 knees 6L1/3:^^ 5L^" 5R^" 6R1/3:^^ 
 5 shins (crossed) 
 4 [R foot and ankle supported on L shin and thigh, and v.v.] 
 
 
  Left side: Right side: 
 
 12 head 12o 12o 
 11 neck F0 11L% 11R% F0 
 9 shoulders, arms F0 9L% 9R% F0 
 8 inner shoulders F0 8L% 8R% F0 
 7 upper-middle body F0 7L% 7R% F0 
 1 middle backbone F0 1L% 1R% F0 
 10 lower back or abdomen F0 10L% 10R% F0 
 2 posterior (seated hips + thighs) 2L%1/6:^ 2R%1/6:^ 
 3 thighs (higher at hips) 3L%^ [4R^"] [4L^"] 3R%^ 
 6 knees 6L1/3:^^ 5L^" 5R^" 6R1/3:^^ 
 5 shins (crossed) 
 4 [R foot and ankle supported on L shin and thigh, and v.v.]
 
 
5 Diagram of a position seated on a chair or similar support,
with the bottom of both feet supported on the floor
like when you’re standing
 

The position symbolized in this diagram is described in chapters 1, 3 and 6. The diagram displays significant aspects of the positions of your legs, hips and backbone, and shows the areas where you exert muscular effort (X) or stretch, and rest (0), when you're seated on a chair or similar support with the bottom of both feet supported on the floor like when you’re standing. You’re straightening (B*) your backbone as well as you can with a small muscular effort. Your posterior (2L/RX3/4^^) is supported firmly and comfortably and elevated a little higher than your knees. Your thighs (3LX^) (3RX^) extend forward, your shins (5L1/8^) (5R1/8^) are vertical and the bottom of both feet (4L1/8^) (4R1/8^) are supported on the floor. Standing your backbone (B#X) upright and curved or leaned forward slightly causes the muscles beneath your thighs (3LX^) (3RX^) and posterior (2L/RX3/4^^) and at the back of your body to exert effort or stretch, and the ends of your thighs at your knees (6L1/8^) (6R1/8^) press downward, allowing the muscles at the front of your body (F0) to rest so that the inhalations of your breathing can be effortless.

 
 12 head o 12B* o 
 11 neck L% 11B*#X R% 
 9 shoulders, arms  = L% 9B*#X R% = 
 8 inner shoulders o L% 8B*#X R% o 
 7 upper-middle body x L% 7B*#X R% x 
 1 middle backbone L% 1B*#X R% 
 10 lower back or abdomen L% 10B*#X R% 
 2 posterior (seated hips + thighs) 2L/RX3/4^^ 
 3 thighs (extended forward, horizontal) 3LX^ 3RX^  
 6 knees 6L1/8^ 6R1/8^ 
 5 shins (vertical and parallel) 5L1/8^ 5R1/8^ 
 4 ankles, feet 4L1/8^ 4R1/8^ 
 
 
 Left side: Right side: 
 
 12 head 12Lo 12Ro 
 11 neck F0 11L% 11R% F0  
 9 shoulders, arms F0 9L% 9R% F0 
 8 inner shoulders F0 8L% 8R% F0 
 7 upper-middle body F0 7L% 7R% F0  
 1 middle backbone F0 1L% 1R% F0 
 10 lower back or abdomen F0 10L% 10R% F0 
 2 posterior (seated hips + thighs) 2LX3/8^ 2RX3/8^  
 3 thighs (extended forward, horizontal) 3LX^ 3RX^ 
 6 knees 6L1/8^ 6R1/8^ 
 5 shins (vertical and parallel) 5L1/8^ 5R1/8^  
 4 ankles, feet 4L1/8^ 4R1/8^ 
 
 
 
6 Diagram of a position of kneeling, with your posterior
seated on a cushion or low bench, and your legs
between your knees and ankles supported on a mat

The position symbolized in this diagram is described in chapters 1, 3 and 7. The diagram displays significant aspects of the positions of your legs, hips and backbone, and shows the areas where you exert muscular effort (X) or stretch, and rest (0), when you're supporting your posterior and legs in a position of kneeling. You’re straightening (B*) your backbone as well as you can with a small muscular effort. Your posterior (2L/RX1/2^^) is seated on a firm cushion or a stack of folded cloth or a low bench elevated higher than your knees. Your thighs (3LX^) (3RX^) extend forward, and your shins (5L^) (5R^) are folded in a position of kneeling. Your knees (6L1/4^) (6R1/4^) are supported on a rug or mat beneath them. Your shins (5L^) (5R^) between your knees (6L1/4^) (6R1/4^) and ankles (4L^) (4R^) are horizontal, one parallel with the other. Your ankles can be supported on a low roll of cloth. Your feet are upside down, toes pointed backward. Standing your backbone (B#X) upright and curved or leaned forward slightly causes the muscles beneath your thighs (3LX^) (3RX^) and posterior (2L/RX1/2^^) and at the back of your body to exert effort or stretch, and the ends of your thighs at your knees (6LX^) (6RX^) press downward, allowing the muscles at the front of your body (F0) to rest so that the inhalations of your breathing can be effortless.

 
 12 head o 12B* o 
 11 neck L% 11B*#X R% 
 9 shoulders, arms = L% 9B*#X R% = 
 8 inner shoulders o L% 8B*#X R% o 
 7 upper-middle body x L% 7B*#X R% x 
 1 middle backbone L% 1B*#X R% 
 10 lower back or abdomen L% 10B*#X R% 
 2 posterior (seated hips + thighs) 2L/RX1/2^^ 
 3 thighs (extended forward, horizontal) 3LX^ 3RX^ 
 6 knees (folded in a position of kneeling) 6L1/4^ 6R1/4^ 
 5 shins (horizontal, parallel, level with knees) (5L^) (5R^) 
 4 ankles, feet (level with knees)  (4L^) (4R^) 
 
 
 Left side: Right side: 
 
 12 head 12Lo 12Ro 
 11 neck  F0 11L% 11R% F0 
 9 shoulders, arms F0 9L% 9R% F0 
 8 inner shoulders F0 8L% 8R% F0 
 7 upper-middle body  F0 7L% 7R% F0 
 1 middle backbone F0 1L% 1R% F0 
 10 lower back or abdomen F0 10L% 10R% F0 
 2 posterior (seated hips + thighs) 2LX1/4^ 2RX1/4^ 
 3 thighs (extended forward, horizontal) 3LX^ 3RX^ 
 6 knees (folded, kneeling) 6L1/4^ 5L^ 4L^ 4R^ 5R^ 6R1/4^ 
 5 shins (horizontal, parallel, level with knees) 
 4 ankles, feet (level with knees)
 
 
 
4 Graphs of the positions
 

The aspects of each position that are displayed in a diagram are combined in a graph. By referring to the graphs you can compare aspects of the positions of your legs, hips and backbone and where you exert muscular effort or rest and the developments that occur when you’re seated on a chair, for example, with the corresponding aspects of a beginner’s cross-legged position.

Graphs 1-4 are arranged in the order of progressive development of the integrity of each position. The gathered positions of your legs, hips and backbone are integrated enough to be reliably beneficial when you remain seated still in the position that’s as near to a completely developed cross-legged position as you can experience comfortably in your present physical condition, standing your backbone upright and curved or leaned forward slightly so that the inhalation of your breathing can be effortless. Each one of those positions develops minutely while you remain still.

Graphs 5 and 6 describe positions of being seated on a chair and kneeling. Being seated on a chair does not allow free motion of energy in your legs, hips or the middle levels of your body. A position of kneeling does not allow free motion of energy in your legs or hips. The positions of your legs and hips don’t improve while you’re seated on a chair or kneeling. Those positions are described in this text because you can practice simple yoga seated on a chair or kneeling beneficially for a short time. And your knowledge of simple yoga can help to improve your seated position during many ordinary experiences.

 
1 Graph of a rudimentary seated position
 
 
 Left  Front Back Right 
 
 12 head 12Lo 12Fo 12B* 12Ro 
 11 neck 11L% 11F0 11B*#X 11R% 
 9 shoulders, arms 9L% 9B*#X 9R% 
 8 inner shoulders 8L% 8B*#X 8R% 
 7 upper-middle body 7L% 7F0 7B*#X 7R% 
 1 middle backbone 1L% 1F0 1B*#X 1R% 
  10 lower back or abdomen 10L% 10F0 10B*#X 10R% 
 2 posterior 2LX1/4:^ 2BX^ 2RX1/4:^ 
 3 thighs 3LX:^ 3RX:^ 
 6 knees  6LX^ 6RX^ 
 5 shins 5LX^ 5RX^ 
 4 ankles, feet 4L1/4^ 4R1/4^ 
 
 
 
2a Graph of a beginner’s cross-legged position, R knee pressed down
 
 
 Left Front Back Right 
 
 12 head 12Lo 12Fo 12B* 12Ro 
 11 neck 11LX 11F0 11B*#%> 11R0 
  9 shoulders, arms 9LX 9B*#X> 9R0 
 8 inner shoulders 8LX 8B*#%> 8R0 
 7 upper-middle body 7LX 7F0 7B*#%> 7R0 
 1 middle backbone 1LX 1F0 1B*#X> 1R0 
 10 lower back or abdomen 10LX 10F0 10B*#X> 10R0 
 2 posterior 2LX1/6:^ 2BX^ 2RX1/6:^ 
 3 thighs 3LX:^  3RX::^ 
 6 knees 6L^ 6R^ 
 5 shins 5L1/3^' 5R1/3^^" 
 4 ankles, feet 4R^" 4L^' 
 
 
2b Graph of a beginner’s cross-legged position, L knee pressed down
 
 
 Left Front Back Right 
 
 12 head 12Lo 12Fo 12B* 12Ro 
 11 neck 11L0 11F0 11B*#%< 11RX 
 9 shoulders, arms 9L0 9B*#X< 9RX 
 8 inner shoulders 8L0 8B*#%< 8RX 
 7 upper-middle body 7L0 7F0 7B#%< 7RX 
 1 middle backbone 1L0 1F0 1B#X< 1RX 
 10 lower back or abdomen 10L0 10F0 10B#X< 10RX 
 2 posterior 2LX1/6:^ 2BX^ 2RX1/6:^ 
 3 thighs 3LX::^ 3RX:^ 
 6 knees 6L^ 6R^ 
 5 shins 5L1/3^^" 5R1/3^'  
 4 ankles and feet 4R^' 4L^" 
 
 
3a Graph of a developing cross-legged position, R knee pressed down
 
 
 Left Front Back Right 
 
 12 head  12Lo 12Fo 12B* 12Ro 
 11 neck 11LX 11F0 11B*#%> 11R0 
 9 shoulders, arms 9LX 9B*#X> 9R0 
 8 inner shoulders 8LX 8B*#%> 8R0 
 7 upper-middle body 7LX 7F0 7B*#%> 7R0 
 1 middle backbone 1LX 1F0 1B*#X> 1R0 
 10 lower back or abdomen 10LX> 10F0 10B*#X> 10R0 
 2 posterior 2LX1/6:^ 2BX^ 2RX1/6:^ 
 3 thighs 3LX:^ 3RX::^ 
 6 knees 6L^^ 6R::^ 
 5 shins 5L1/3^^' 5R1/3::^^" 
 4 ankles and feet 4R^" 4L^'
 
 
3b Graph of a developing cross-legged position, L knee pressed down
 
 
 Left Front Back  Right 
 
 12 head 12Lo 12Fo 12B* 12Ro 
 11 neck 11L0 11F0 11B*#%< 11RX 
 9 shoulders, arms 9L0 9B*#X< 9RX 
 8 inner shoulders 8L0 8B*#%< 8RX 
 7 upper-middle body 7L0 7F0 7B*#%< 7RX 
 1 middle backbone 1L0 1F0 1B*#X< 1RX 
 10 lower back or abdomen 10L0 10F0 10B*#X< 10RX 
 2 posterior 2LX1/6:^ 2BX^ 2RX1/6:^ 
 3 thighs 3LX::^ 3RX:^ 
 6 knees 6L::^ 6R:^^ 
 5 shins 5L1/3::^^" 5R1/3^^' 
 4 ankles and feet 4R^' 4L^" 
 
 
4 Graph of a completely developed cross-legged position
 
 Left Front Back Right 
 
 12 head 12Lo 12Fo 12B* 12Ro 
 11 neck 11L% 11F0 11B*|% 11R% 
 9 shoulders, arms 9L% 9B*|%  9R% 
 8 inner shoulders 8L% 8B*|% 8R% 
 7 upper-middle body 7L% 7F0 7B*|% 7R% 
 1 middle backbone 1L% 1F0 1B*|% 1R% 
 10 lower back or abdomen 10L% 10F0 10B*|% 10R% 
 2 posterior 2L%1/6:^ 2B% 2R%1/6:^ 
 3 thighs 3L%^ 3R%^ 
 6 knees 6L1/3:^^ 6R1/3:^^ 
 5 shins 5L^" 5R^" 
 4 ankles and feet 4L^" 4R^"
 
 
5 Graph of a position seated on a chair
 
  Left Front Back Right 
 
 12 head 12Lo 12Fo 12B* 12Ro 
 11 neck 11L% 11F0 11B*#X 11R% 
 9 shoulders, arms 9L% 9B*#X  9R% 
 8 inner shoulders 8L% 8B*#X 8R% 
 7 upper-middle body 7L% 7F0 7B*#X 7R% 
 1 middle backbone 1L% 1F0 1B*#X 1R% 
 10 lower back or abdomen 10L% 10F0 10B*#X 10R% 
 2 posterior 2LX3/8^ 2BX^ 2RX3/8^ 
 3 thighs 3LX^ 3RX^ 
 6 knees 6L1/8^ 6R1/8^ 
 5 shins 5L1/8^ 5R1/8^ 
 4 ankles, feet 4L1/8^ 4R1/8^
 
 
6 Graph of a position of kneeling
 
  Left Front Back Right 
 
 12 head 12o 12Fo 12B* 12Ro 
 11 neck 11L% 11F0 11B*#X 11R% 
 9 shoulders, arms 9L%  9B*#X 9R% 
 8 inner shoulders 8L% 8B*#X 8R% 
 7 upper-middle body 7L% 7F0 7B*#X 7R% 
 1 middle backbone 1L% 1F0 1B*#X 1R%  
 10 lower back or abdomen 10L% 10F0 10B*#X 10R% 
 2 posterior 2LX1/4^ 2B* 2RX1/4^ 
 3 thighs 3LX^ 3RX^ 
 6 knees  6L1/4^ 6R1/4^ 
 5 shins 5L^ 5R^ 
 4 ankles, feet 4L^ 4R^ 
 
 
 
 

5 Left and right side factors of a beginner’s cross-legged position

Diagrams 2a and 2b display some left and right side factors of the positions of your legs, hips and backbone and where you exert muscular effort or rest and the developments that occur when you’re seated in a beginner’s cross-legged position.  These factors are described in chapters 1-3 in terms of how you can combine them in a beneficial seated position. The same factors are described in this chapter in terms of how they can interact together as mutually supporting structures, muscular efforts, rest and beneficial changes.

When you’re seated in a beginner’s cross-legged position with your posterior supported firmly and your legs crossed in front of your body, you support the end of one of your shins at your knee firmly and comfortably on the upper side of your ankle and foot –between your ankle and heel- of your opposite leg beneath it. Supporting the end of your shin as near as possible to your right knee on your ankle and foot beneath it -between your ankle and heel- is usually the most firm and comfortable choice. You can support the end of your shin as near as possible to your left knee on your ankle and foot beneath it -between your ankle and heel- if that position is more firm and comfortable.

The upper side of your ankle and foot –between your ankle and heel- supports the end of your shin at your knee firmly and because it’s v-shaped it holds your shin in place (^^) securely.

The upper side of your other ankle and foot –between your ankle and toes- supports the end of your shin at your knee firmly also, but it’s less v-shaped so it holds your shin in place comparatively less (^) securely.

Standing your backbone upright and curved or leaned forward slightly, and also curving or leaning toward the side where the end of your shin at your knee is supported on the upper side of your ankle and foot –between your ankle and heel- of your opposite leg beneath it, -

Causes the muscles beneath your thighs and posterior and at the back of your body, and at the side that you curve away from, to exert a small effort or stretch, and allows the muscles at the side that you curve toward and at the front of your body to rest. Diagram 2a displays the end of your shin at your (5RX1/3^^") right knee supported firmly and held in place securely, standing your backbone (B#) upright and curved or leaned forward slightly, and curving or leaning your backbone (B>) toward the right side, causing the muscles to exert effort or stretch at the back (BX) of your body and left (LX) side, and allowing the right (R0) side and front (F0) of your body to rest. Diagram 2b displays the end of your shin at your (5LX1/3^^") left knee supported firmly and held in place securely, standing your backbone (B#) upright and curved or leaned forward slightly, and curving or leaning your backbone (B<) toward the left side, causing the muscles to exert effort or stretch at the back (BX) of your body and right (RX) side, and allowing the left (L0) side and front (F0) of your body to rest.

The end of your thigh at your knee that you curve or lean toward presses downward, and the end of your shin at your ankle of that leg rotates minutely, the upper side forward, lower side backward;

The end of your thigh at your knee that you curve or lean away from presses downward less, and the end of your shin at your ankle of that leg rotates comparatively less, the upper side forward, lower side backward. Diagram 2a displays your body curved or leaned forward slightly and toward the right (>) side, where the end of your shin at your right knee is supported firmly and held in place (6R^^) securely, and the end of your shin at your left knee is supported firmly and held in place (6L^) comparatively less securely. Your right foot, ankle and shin rotate minutely (5R^^") the upper side forward, lower side backward, and your left foot, ankle and shin rotate comparatively less (5L^^') the upper side forward, lower side backward. Diagram 2b displays your body curved or leaned forward slightly and toward the left (<) side, where your shin as near as possible to your left knee is supported firmly and held in place (6L^^) securely, and your shin as near as possible to your right knee is supported firmly and held in place (6L^) comparatively less securely. Your left foot, ankle and shin rotate minutely (5L^^") the upper side forward, lower side backward, and your right foot, ankle and shin rotate comparatively less (5R^^') the upper side forward, lower side backward.

6 Left and right side factors of a developing cross-legged position

Diagrams 3a and 3b display some left and right side factors of the positions of your legs, hips and backbone and where you exert muscular effort or rest and the developments that occur when you’re seated in a developing cross-legged position. These factors are described in chapters 1-4 in terms of how you can actually experience them and described here as interacting systems that you can understand and control.

When you’re seated in a developing cross-legged position with your posterior supported firmly and your legs crossed in front of your body, your knee, shin, ankle and foot of one leg are supported firmly and comfortably on the rug or mat beneath them. Supporting your left knee, shin, ankle and foot directly on the rug or mat beneath them is usually the most firm and comfortable choice, You can support either your left or right knee, shin, ankle and foot directly on the rug or mat beneath them, whichever is most firm and comfortable.

The end of your shin at the knee of your other leg is supported firmly and held in place securely, on the upper side of the partly upturned ankle and foot of your opposite leg beneath it;

Your heel or ankle of that leg is supported firmly and held in place comparatively less securely, on the upper side of the shin of your opposite leg beneath it. Diagram 3a displays your left knee (6L^^), shin (5L1/3^^') ankle and foot (4L^') supported firmly on the rug or mat beneath them. The end of your shin (5R1/3::^^") at your right knee is supported firmly and held in place securely on the upper side of your partly rotated, the upper side forward, lower side backward, left ankle and foot (4L^') beneath it. Your right heel or ankle (4R^") is supported firmly and held in place comparatively less securely on the upper side of the shin (5L1/3^^') of your left leg beneath it. Diagram 3b displays your right knee (6R^^), shin (5R1/3^^') ankle and foot (5R^') supported firmly on the rug or mat beneath them. The end of your shin (5L1/3^^::") at your left knee is supported firmly and held in place securely on the upper side of your partly rotated, the upper side forward, lower side backward, right ankle (4R^') and foot beneath it. Your left heel or ankle (4L^") is supported firmly and held in place comparatively less securely on the upper side of the shin (5R1/3^^') of your right leg beneath it.

Standing your backbone upright and curved forward slightly, and also curving your body toward the side where the end of your shin at your knee is supported firmly (^^) and held in place securely on the upper side -between the ankle and heel- of the partly rotated ankle (') and foot of your opposite leg beneath it, -

Causes the muscles beneath your thighs and posterior and at the back (BX) of your body and at the side (RX> or LX<) that you curve away from, to exert (X) a small effort or stretch, and allows the muscles at the side (R0> or L0<) that you curve toward and at the front (F0) of your body to rest. The end of your shin (5L1/3::^^") (5R1/3::^^") at your knee (6L::^) (6R::^) at the side that you curve toward, presses downward (::) on the upper side of the partly upturned foot and ankle (4L^')(4R^') of your opposite leg beneath it, and the end of your shin (5L1/3^^::") (5R1/3^^::") at your ankle of that leg rotates minutely (") the upper side forward, lower side backward. The end of your shin (5L1/3^^') (5R1/3^^') at your ankle that’s supported directly on the rug or mat beneath it rotates less (') the upper side forward, lower side backward.

7 The proportions of your weight that are supported on two or three bases
in each the positions that are described in this text,
and the benefits of being seated on three bases of support
 

You can maintain an upright position more easily and for a longer duration of time, when many muscles participate in supporting your position, compared to when fewer muscles participate in supporting your position.

More muscles participate in supporting your body upright when you’re seated on three firm bases, than when you’re supported on two bases of support.

When you’re seated in a rudimentary position on a firm, flat support with your legs extended forward, and also when you’re seated on a chair, and when you’re kneeling, your legs are nearly parallel and close together, so that the ends of your thighs at your knees and your legs, ankles and feet combine as one base of support. In each of those positions your weight is supported on two bases, one base beneath your posterior and the other base beneath the ends of your thighs at your knees and your legs, ankles and feet.

When you’re kneeling, a large proportion of your weight is supported beneath your posterior, and a nearly equal proportion of your weight is supported beneath the ends of your thighs at your knees and your legs, ankles and feet. When you stand your backbone upright and curved or leaned forward slightly in a kneeling position, that causes more of your weight to be supported beneath the ends of your thighs at your knees. The benefit of a nearly equal proportion of your weight being supported beneath your posterior and beneath the ends of your thighs at your knees is diminished by your knees being combined as one base of support.

When you’re seated in a rudimentary position, a large proportion of your weight is supported beneath your posterior, and a smaller proportion of your weight is supported beneath the ends of your thighs at your knees and your legs, ankles and feet. A benefit of being seated in a rudimentary position is that when you stand your backbone upright and curved or leaned forward slightly, that causes the muscles beneath your thighs and posterior, and at the back of your body to exert effort or stretch, so that you can stand your backbone upright and leaned forward beneficially for a comparatively long time, even when you forget to stand your backbone upright and leaned forward slightly, and when you’re tired. The muscular effort or stretching beneath your thighs and posterior that are described here don’t occur when you’re seated on a chair or kneeling. Another benefit of a rudimentary seated position is that you can experience many of the benefits of standing your backbone upright and curved forward slightly, and your breathing can be nearly effortless spontaneously, even when you have not learned a method of yoga, and when you’re experiencing illness or weakness.

When you’re seated on a chair, a large proportion of your weight is supported beneath your posterior, and a small proportion of your weight is supported beneath the ends of your thighs at your knees and your legs, ankles and feet. Standing your backbone upright and curved or leaned forward slightly, causes more of your weight to be supported beneath your knees, ankles and feet when you’re seated on a chair. That allows the muscles at the front of your body to rest and the inhalations of your breathing can be effortless. You can stand your backbone upright and leaned forward beneficially for a relatively short time when you’re seated on a chair. After a relatively short time the muscles that support your body upright will become tired and you’ll need to rest from being seated upright on a chair. A benefit of being seated on a chair is that you can apply the main concerns of simple yoga to being seated on a chair within many ordinary conditions, and you can improve nearly every experience of being seated on a chair. When you know simple yoga you’ll know the signs that indicate when remaining seated on a chair is no longer beneficial and can become harmful.

When you’re seated in all of the cross-legged positions described in this text, although most of your weight is supported beneath your posterior, your knees are separated relatively far apart so that your knees are each a separate base of support, and your weight is distributed on three bases of support. The distribution of your weight on three bases of support when you’re seated cross-legged, engages many of the muscles of your legs, thighs and posterior, and at the back of your body to exert effort or stretch to support your position upright.

 Your weight is supported more equally beneath your posterior and beneath the ends of your shins at your knees in a developed cross-legged position than a beginner’s cross-legged position. The muscular effort or stretching that occur beneath your thighs and posterior in a rudimentary position occur also when you’re seated in a beneficial cross-legged position. Additionally, muscular effort, rest and minute rotations of your ankles and the ends of your shins at your ankles occur progressively in all of the cross-legged positions described in this text.

Your weight is supported most equally beneath your posterior and beneath the ends of your shins at your knees in a completely developed cross-legged position. The benefits of being seated in a cross-legged position that’s as near to a completely developed cross-legged position as you can experience in your present physical condition are described in chapters 1-4.

8 The progressive rotation of the ends of your shins at your ankles
in a rudimentary seated position with your legs extended forward and in
a beginner’s cross-legged position and a developing cross-legged position
 
 
1 When you’re seated in a rudimentary position on a firm, flat support with your legs extended forward, standing your backbone upright and curved or leaned forward slightly causes the muscles beneath your shins, thighs and posterior and at the back of your body to exert effort or stretch, and allows the muscles at the front of your body to rest.

When you have been seated still in a rudimentary position with your legs extended forward, standing your backbone upright and curved or leaned forward slightly for a while nearly every day for several weeks or months, -

The ends of your shins at your ankles will tend to gather together and to feel more comfortable crossed, one ankle over the other ankle, -

And the ends of your shins at your ankles will tend to rotate, the upper side forward, lower side backward.

Being seated upright and still in rudimentary position is conducive in this way to becoming able to be seated on a firm, flat support in a beginner’s cross-legged position with the ends of both of your shins at your knees supported on small firm cushions.

Because the motions that are described here occur naturally in a rudimentary position, you can support one ankle on the other ankle beneficially whenever you can cross your ankles comfortably.

These motions of the ends of your shins at your ankles might not occur when your attention is concerned most of all with something that’s happening in your external environment or when you’re concerned with something that you’re doing with your hands.

2 When you’re seated in a beginner’s cross-legged position with your posterior supported firmly, and the ends of your shins at your knees are supported on small firm cushions, or supported on the upper side or your ankles and feet beneath them;

Standing your backbone upright and curved forward slightly causes the muscles beneath your thighs and posterior and at the back of your body to exert effort or stretch, and allows the muscles at the front of your body to rest;

That causes more of your weight to be supported beneath the ends of your shins at your knees, and the ends of your shins at your ankles rotate minutely, the upper side forward, lower side backward, while you remain seated still.

 When you have remained seated still in a cross-legged position that’s as near to a completely developed cross-legged position as you can experience comfortably in your present physical condition, -
 
 Standing your backbone upright and curved forward slightly for a while nearly every day for several weeks or months, -
 
 The ends of your shins at your ankles will rotate minutely progressively farther, the upper side forward, lower side backward, while you remain seated still, -
 
 And your cross-legged position will progress from you needing to support the ends of your shins at your knees on small firm cushions, to you being able to support the ends of your shins at your knees on the upper side of your ankles and feet beneath them.

3 When you’re seated in a cross-legged position that’s as near to a completely developed cross-legged position as you can experience comfortably in your present physical condition, -
 
 Supporting your posterior on a firm cushion or stack of folded cloth in a developing cross-legged position:

Supporting one foot, ankle, shin and knee firmly on a rug or mat beneath them;

And supporting the end of your shin at the knee of your other leg, on the upper side of your partly upturned foot that remains supported on the rug or mat beneath it, -

And supporting the foot and ankle of your leg that’s uppermost as high on the shin or thigh of your opposite leg and as near to your abdomen as you can support them comfortably with only small downward pressure;

Then curving your backbone toward the side where the end of your shin at your knee is supported on the partly upturned foot –between the ankle and heel- of your opposite leg beneath it, -

Presses the end of your shin at that knee downward on the partly upturned foot of your opposite leg beneath it, -

 And the end of your shin at your ankle of your leg that’s uppermost will rotate minutely progressively farther, the upper side forward, lower side backward, while you remain seated still.
 
 When you have remained seated still in this developing cross-legged position as well as you can, standing your backbone upright and curved forward slightly for a while nearly every day for several weeks or months, -
 
 The end of your shin at your ankle of your leg that’s uppermost will rotate minutely progressively farther, the upper side forward, lower side backward, -

And will press downward less on the shin or thigh of your opposite leg beneath it;

 And the muscles inside the fold of your leg that’s uppermost will exert effort to pull the end of your shin at your ankle upward higher on the shin or thigh of your opposite leg beneath it while you remain seated still.

4 When you’re seated in a completely developed cross-legged position, the ends of your shins at your ankles have already rotated, the upper side forward, lower side backward, as far you want or need to press downward only a little on the shin or thigh of your opposite leg beneath them;
 
 And the muscles inside the fold of your thighs and shins have already exerted effort to pull the ends of your shins at your ankles, upward as high on the shin or thigh of your opposite leg beneath them as you want or need;
 
 So the ends of your shins at your ankles don’t rotate any more.
 
 When you’re seated in a completely developed cross-legged position, your legs, hips and backbone are already gathered together in the most integrated position that you can experience, so you simply maintain the best position of your body that you can as long as the position is nearly effortless and comfortable.

5 When you’re seated on a chair or kneeling, the ends of your shins at your ankles don’t rotate, but remain still.

A position seated on a chair, and a position of kneeling, are described in this text because they can be beneficial for a relatively short time when you maintain the concerns of simple yoga.

9 How near you gather your ankles and wrists together and
how near you gather your ankles and wrists to your hips and abdomen,
and the benefits of gathering these parts of your position together
 when you’re seated in four progressively more integrated positions
 
 
1 The major channel of your energy is located in front of your backbone and extends from the lowest level of your backbone to the highest level and your head, and a minor channel is located at the left and right sides of it;

There are energy centers located at five levels of your major energy channel, the lowest is located at the lowest level of your backbone and the highest is located at your head;

There’s an energy terminal located at each joint of your left and right hips, knees, ankles, shoulders, elbows and wrists;

Branching networks of energy pathways extend from your energy centers and terminals to every part of your body.

2 The motion and rest of energy in your major and minor energy channels, centers, terminals and pathways influences and is influenced by the positions and motions of your body.

Following your good intention and allowing your breathing to be free, straightening your backbone as well as you can with a small muscular effort causes beneficial motion and rest of energy in your major and minor energy channels, centers, terminals and pathways throughout your body. Straightening your backbone as well as you can with a small muscular effort is a main concern of simple yoga.

 It’s natural and beneficial to straighten your backbone as well as you can with a small muscular effort. Everything that’s described in this text is experienced while you’re straightening your backbone as well as you can with a small muscular effort.
 
 You need to be seated cross-legged in position that’s as near to a completely developed cross-legged position as you can experience comfortably in your present physical condition, supporting your posterior (hips and the ends of your thighs at your hips) firmly and the ends of your shins at your knees firmly, to benefit reliably from the position of your body while you remain seated still.

Gathering your ankles together as near to one to the other, and as near to the hip of your opposite leg and as near to your abdomen as you can maintain them comfortably improves the beneficial motion and rest of energy throughout your body. You can help to connect the energy at both of your ankles together, by maintaining your shins (between your knees and ankles) in contact with (touching) the other shin, and as near to your abdomen as you can support them comfortably. Similarly, you can help to connect the energy at both of your wrists to your hips, by supporting your forearms (between your elbows and wrists) on the upper side of your hips beneath them, with one hand resting on the other, palms upward, and the small finger side of both hands pressed lightly on your abdomen.

 You need to stand your backbone upright and curved or leaned forward slightly, to benefit reliably from the position of your body while you remain seated still. Chapter 5 describes that the vertebrae of your backbone are solid, and that they’re stacked one upon the other, and that there are minute spaces between them, so that when you stand your backbone upright and curved or leaned forward slightly, you can influence the vertebrae at particular levels to move beneficially, correcting any excessive curves or stiffness of your backbone. Standing your backbone upright and curved or leaned forward slightly, causes the ends of your thighs at your knees to press downward, and causes the ends of your shins at your knees to be supported more firmly on the small cushions or on the upper side of your ankles and feet beneath them, and the ends of your shins at your ankles rotate minutely, the upper side forward, lower side backward.
 
 You experience the most important benefits of yoga immediately at every stage of progress of your physical position whenever you practice simple yoga as well as you can.  Chapter 8 describes how you can curve or lean your body forward far enough so that you can contract the muscles of your abdomen inward to exhale, then relax those muscles to inhale effortlessly, to verify that the upright position of your backbone is beneficial. A beneficial position of your backbone that you hold still can improve while you hold the position still.

3 In a rudimentary seated position on a flat support with your legs extended forward, your ankles are located far from your hips and abdomen.

Your feet are located one near to the other and your ankles are crossed if that’s comfortable. The muscular effort or stretching of the muscles beneath your thighs and posterior and at the back of your body, and comparative rest of the muscles at the front of your body, allow the inhalations of your breathing to be effortless.

The palms of your hands or the palm sides of your wrists are supported on the ends of your thighs at your knees. Although your ankles are located far from your hips and abdomen, standing your backbone upright and curved forward slightly causes the muscles beneath your thighs and posterior and at the back of your body to exert effort or stretch, so that you can straighten and stand your backbone upright and curved forward slightly easily and for a longer duration of time in a rudimentary position than in any other position that’s not cross-legged.

A rudimentary position develops naturally to become a beginner’s cross-legged position while you remain seated still. A comfortable rudimentary seated position can progress in several weeks or months to become a beginner’s cross-legged position.

4 In every cross-legged position your ankles are gathered as near as possible together, and as near to the hip of your opposite leg and your abdomen as you can maintain them firmly and comfortably. Every beneficial cross-legged position develops naturally to become a more developed position while you remain seated still.

 In each more developed cross-legged position, you can maintain your ankles firmly and comfortably nearer to the hip of your opposite leg, and nearer to your abdomen. The diagrams and graphs don’t indicate how near your ankles are gathered together, or how near your ankles are gathered to the hip of your opposite leg or how near your ankles are gathered to your abdomen.

In every cross-legged position your hands are supported –palms downward- on your knees, or your hands are gathered together and supported –palms upward- on your thighs at your hips and pressed lightly on your abdomen.

5 In a position seated on a chair with your feet supported on the floor like when you’re standing, your ankles are located far from your hips and your abdomen. Your ankles are located far from your hips and abdomen, and the muscles beneath your thighs and posterior and at the back of your body don’t exert effort or stretch, when you stand your backbone upright and curved forward slightly, so you cannot stand your backbone upright and curved forward slightly nearly effortlessly when you’re seated on a chair. And being seated on a chair does not progress to become a more developed position.

Your hands are supported –palms downward- on your knees, or your hands are gathered together and supported –palms upward- on your thighs at your hips and pressed lightly on your abdomen.

A position seated on a chair is described in this text because you can experience some benefits of yoga for a short time, when you’re seated on a chair during many ordinary experiences, when you maintain the concerns of simple yoga as well as you can.

6 In a position of kneeling, your ankles are located beneath your posterior at your hips and beneath and relatively near to your abdomen.

Your hands are supported –palms downward- on your knees, or your hands are gathered together and supported –palms upward- on your thighs at your hips and pressed lightly on your abdomen.

A position of kneeling is more integrated than being seated on a chair because your ankles are located nearer to your hips, and nearer to your abdomen than in a position seated on a chair. A position of kneeling does not allow free motion of energy in your thighs and legs, and becomes uncomfortable or numb relatively soon. And a position of kneeling does not progress to become a more developed position.

7 When you maintain your body in a position of simple yoga, your ankles and wrists tend to gather progressively as near together and as near to your hips and abdomen as you can support them comfortably in every stage of development of a cross-legged position from a beginner’s cross-legged position to a completely developed cross-legged position.

 
 
8 Chapter 1 describes the main concerns that you can follow to place your legs, hips and backbone in the positions that are described in this text.  You can do everything that's described in chapter 1 at a beginner's level after reading chapter 1.

All of the positions that are described in this text can be experienced spontaneously, without needing to learn or think about a method.

Maintaining the most integrated position of your body that you can for even one cycle of inhaling and exhaling your breathing is thoroughly beneficial.

The preceding sections 5-9 are being written.

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