The
integrating potential of being seated
on 3
bases of support (11)
And the proportions of your weight that are supported
on 2 or 3 bases in each of the positions described in this text
1 You can experience the integrating potential of your body when you’re seated in the best cross-legged position that you can maintain comfortably in your present physical condition and you stand your backbone upright and curved or leaned forward far enough so that when you condense the muscles of your abdomen inward to exhale the following inhalation can be effortless. When you’re seated in a beginner’s cross-legged position standing your backbone upright and curved or leaned forward far enough to press the ends of your shins as near as possible to your knees downward on the upper side of your ankles and feet beneath them supports your backbone thoroughly enough to experience the integrating potential of your body.
A strong tripod forms inside your body above the 3 points of contact between your hips and shins as near as possible to your knees and a firm support beneath your body that supports your backbone more thoroughly than any other position of your body. Each more developed cross-legged position supports more of your weight beneath the ends of your shins nearer to your knees and supports your backbone more thoroughly.
When you’re seated in a beneficial cross-legged position more muscles exert effort to support your backbone upright than when you’re walking, standing or seated on a chair. Standing your backbone upright and curved or leaned forward engages the muscles beneath your thighs and posterior and at the sides and back of your body to exert effort or stretch to support your backbone upright. This allows the muscles at the front of your body to rest more than they rest ordinarily when you support your backbone upright and your breathing can be more free and thorough than it can be ordinarily.
The architecture of your legs, hips and backbone and their potential to be gathered together into progressively more integrated positions enable the nearly effortless development of a beneficial cross-legged position that’s described in this text. The proportions of length and range of motion of your hips, thighs and shins have the potential to be gathered into progressively more integrated positions as you gather your ankles and wrists together as near to your hips and abdomen as you can support them comfortably.
You experience the benefits of simple yoga at every stage of progress of your physical position. All of the positions described in this text can be experienced spontaneously without needing to learn or think about a method.
2 When you’re seated in a rudimentary position on a firm, flat support with your legs extended forward, and also when you’re kneeling or seated on a chair, your weight is supported on 2 bases of support, beneath your posterior and beneath the ends of your thighs at your knees and legs, ankles and feet. In each of these positions your legs are parallel and close together so the ends of your thighs at your knees and legs, ankles and feet combine as one base of support.
When you’re seated on only 2 bases of support
your breathing cannot be completely free. When you’re seated in a rudimentary
position, standing your backbone upright and curved or leaned forward far
enough to press the ends of your thighs at your knees downward causes the
muscles beneath your thighs and posterior and at the back of your body to exert
effort or stretch to support your backbone upright and allows some of the
muscles at the front of your body to rest so you can stand your backbone
upright nearly effortlessly for a short time. Your breathing can be nearly
effortless for a short time.
When you’re kneeling and when you’re seated
on a chair your breathing can be nearly effortless for only a short time. When you’re kneeling and when you’re seated
on a chair, standing your backbone upright and curved or leaned forward far
enough to press the ends of your thighs at your knees downward engages
comparatively few of the muscles beneath your thighs and posterior and at the
back of your body to exert effort to support your backbone upright so the
muscles at the front of your body cannot rest much when you remain seated
still.
3 In a rudimentary seated position on a firm,
flat support with your legs extended forward, your ankles are located far from
your hips and abdomen.
Your ankles are located one beside the other
or can be crossed one over the other if that’s comfortable. Standing your backbone upright
and curved or leaned forward far enough to press the ends of your thighs at
your knees downward 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 curved or leaned forward in a rudimentary seated position
nearly effortlessly for a longer time than you can when you’re seated in any
other position that’s not cross-legged.
A rudimentary seated position develops
naturally for you to become able to place your legs and hips in a beginner’s
cross-legged position. When you practice simple yoga in a rudimentary
seated position for at least a few minutes nearly every day for several months
you will become able to place your legs and hips in a beginner’s cross-legged
position.
You can experience many of the benefits of
simple yoga when you’re seated in the best position of your body that you can. Maintaining the best position of
your body that you can for even one cycle of inhaling and exhaling your
breathing is thoroughly beneficial.
4 When you’re
kneeling your ankles are located beneath your hips and relatively near to your
abdomen.
When you stand your backbone upright and curved or leaned forward far enough
to press the ends of your thighs at your knees downward the muscles beneath
your thighs and posterior and at the back of your body exert effort or stretch
comparatively less than when you’re seated in a rudimentary position so you can
stand your backbone upright and curved or leaned forward nearly effortlessly
for only a short time.
A position of kneeling does not allow free
motion of energy in your thighs and legs and becomes uncomfortable or numb
relatively soon. A position of kneeling does not progress to
become a more developed position.
You can experience many of the benefits of
simple yoga when you’re supporting your posterior and both legs firmly and
comfortably in a kneeling position. Maintaining the best position of
your body that you can for even one cycle of inhaling and exhaling your
breathing is thoroughly beneficial.
5 When you’re
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. When you stand
your backbone upright and curved or leaned forward far enough to press the ends
of your thighs at your knees downward the muscles beneath your thighs and
posterior and at the back of your body exert effort or stretch comparatively
less than when you’re seated in a rudimentary position so you can stand your
backbone upright and curved or leaned forward nearly effortlessly for only a
short time.
A position seated on a chair does not allow
free motion of energy in your thighs and legs and becomes uncomfortable or numb
relatively soon. A position seated on a chair does not progress
to become a more developed position.
You can experience many of the benefits of
simple yoga when you’re seated on a chair. Maintaining the best position of
your body that you can for even one cycle of inhaling and exhaling your
breathing is thoroughly beneficial.
You need to be seated on a chair during many
ordinary experiences. When you know how to be seated in a
beneficial position on a chair you can improve many of your experiences to some
degree.
[This chapter is being written.]