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 cushion in a beginner’s cross-legged position, with the ends of your shins as near as possible to your knees supported firmly on the upper side of the ankle and foot of your opposite leg beneath them or supported on small firm cushions.

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 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.

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

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

2 Considering the meanings of the symbols in a diagram can help you
to imagine 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 your position.

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

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

The letters L, R, B and F indicate the left or right side or 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. The side profiles feature left and right side factors of the position.

All the factors symbolized in a diagram are experienced at nearly the same time when you 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 far enough to press the ends of your thighs at your knees downward.

| Stand your backbone upright and curved or leaned forward -or not curved or leaned 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 far enough to press the end of your shin as near as possible to your knee downward on your opposite leg –between your ankle and heel- beneath it.

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 the left or right side and back of your body.

% Your muscles exert effort -or rest at these locations. This symbol indicates where your muscles exert effort -or rest at the left or right side and back 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 as near as possible to your knees firmly.  The end of your shin as near as possible to your knee indicated by this symbol (^^) is supported firmly and is held in place securely on your opposite leg –between your ankle and heel- beneath it. The end of your shin as near as possible to your knee indicated by this symbol (^) is supported firmly but is held in place less securely on your opposite leg –between your ankle and toes- beneath it.

:: : Standing your backbone upright and curved or leaned forward causes the muscles beneath your thighs and hips and at the back of your position to exert effort -or stretch and 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 hold your elbows extended outward a small distance from the sides of 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 enough to hold them in their positions.

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 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. You’re straightening (B*) your backbone as well as you can with a small muscular effort. Your posterior (2L/RX1/2:^^) 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^). You’re standing your backbone (B#X) upright and curved or leaned forward far enough so that 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, supporting the ends of
your shins as near as possible to your knees on the upper sides of
your opposite legs 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. 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 cloth elevated higher than your knees. The ends of your shins as near as possible to your knees (6L^) (6R:^) are supported firmly. The end of your shin (5LX1/3^') as near as possible to your left knee is supported on the upper side -between the ankle and toes- of your right ankle and foot (4R^") beneath it. The end of your shin (5RX1/3^^") as near as possible to your right knee is supported on the upper side -between the ankle and heel- of your left ankle and foot (4L^') beneath it. Or you’re supporting the ends of your shins at both of your knees on small firm cushions or wedges of folded cloth. You’re straightening (B*) your backbone as well as you can with a small muscular effort. You’re standing your backbone (B#X) upright and curved or leaned forward far enough so that the muscles beneath your thighs and posterior and at the back of your body 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. You’re curving or leaning toward the right side (B>) to press the end of your shin (5RX1/3^^") as near as possible to 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, the upper side forward, lower side backward comparatively less.
 
  
  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, supporting the ends of
your shins as near as possible to your knees on the upper sides of
your opposite legs 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. 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 cloth elevated higher than your knees. The ends of your shins as near as possible to your knees (6L:^) (6R^) are supported firmly. The end of your shin (5LX1/3^^’') as near as possible to your left knee is supported on the upper side -between the ankle and heel- of your right ankle and foot (4R^’) beneath it. The end of your shin (5RX1/3^’) as near as possible to your right knee is supported on the upper side -between the ankle and toes- of your right ankle and foot (4R^') beneath it. Or you’re supporting the ends of both of your shins at your knees on small firm cushions or wedges of folded cloth. You’re straightening (B*) your backbone as well as you can with a small muscular effort. You’re standing your backbone (B#X) upright and curved or leaned forward far enough so that the muscles beneath your thighs and posterior and at the back of your body 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. You’re curving or leaning toward the left side (B<) to press the end of your shin (5LX1/3^^") as near as possible to 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. The end of your shin (5RX1/3^') at your right ankle (4R^’) rotates, the upper side forward, lower side backward comparatively less.
   
 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, supporting your
right heel or ankle 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. 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. You’re standing your backbone (B#X) upright and curved or leaned forward far enough so that the muscles beneath your thighs and posterior and at the back of your body 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. Your right heel or ankle (4R^’’) is supported on the upper side of the shin (5L1/3^^’) of your opposite leg beneath it and you curve or lean toward the right side (B>) to press the end your shin (5R1/3::^^") at your right knee (6R::^) downward. 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, the upper side forward, lower side backward comparatively less.

 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, supporting your
left heel or ankle 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. You’re standing your backbone (B#X) upright and curved or leaned forward far enough so that the muscles beneath your thighs and posterior and at the back of your body 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. Your left heel or ankle (4L^’’) is supported on the upper side of the shin (5R1/3^^’) of your opposite leg beneath it and you curve or lean toward the left side (B<) to press the end your shin (5L1/3::^^") at your left knee (6L::^) downward. The end of your shin (5L1/3::^^") at your left ankle (4L^’’) rotates minutely, the upper side forward, lower side backward. The end of your shin (5R1/3^^') at your right ankle (4R^’) rotates, the upper side forward, lower side backward comparatively less.

 
 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,
supporting both of your heels or ankles 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. 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
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). 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, supporting your posterior
seated on a firm cushion or low bench and supporting your legs
between your knees and ankles on a rug or 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). 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
 

All the aspects of a position that are displayed in a diagram are combined in a graph. The graphs can help you compare a particular aspect of the position of your legs, hips or backbone or where you exert muscular effort or rest when you’re seated on a chair, for example, with the corresponding aspect of a beginner’s cross-legged position.

Graphs 1-4 are 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 far enough to press the ends of your thighs at your knees downward. 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 here in terms of how they act 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 as near as possible to 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 as near as possible to 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 as near as possible to 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 far enough to press the ends of your thighs at your knees downward and curving or leaning toward the side far enough to press the end of your shin as near as possible to your knee downward 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 you curve away from to exert a small effort or stretch, and allows the muscles at the side you curve to and at the front of your body to rest. Diagram 2a displays the end of your shin as near as possible to 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 (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 as near as possible to 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 (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 comparatively 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 as near as possible to 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 as near as possible to your 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::^^") as near as possible to your right knee is supported firmly and held in place securely on the upper side of your partly rotated, 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^^::") as near as possible to your left knee is supported firmly and held in place securely on the upper side of your partly rotated, 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 far enough to press the ends of your thighs at your knees downward, and curving or leaning to the side where the end of your shin as near as possible to 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<) 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 to 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.

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