How you can be seated in a comfortable cross-legged position
This
text describes how you can combine natural positions of your legs, hips and
backbone, small muscular effort and rest to be seated in a beneficial position
of your body.
You can also
use the method to be seated in a beneficial position that’s not cross-legged. The text begins with a description of
a rudimentary position of being seated upright with both legs extended forward,
not cross-legged. If your legs, hips or backbone are stiff or injured you might
be able to sit comfortably like this. When you use the method of breathing
that’s described you can experience many of the benefits of a cross-legged
position without needing to be seated cross-legged.
1 Chapter 1 is a
complete description of the method
of simple yoga. You don’t
need to read more than this chapter to know how to combine the main concerns of
the method. All of the following chapters provide detailed information about
the method.
2 Detailed description
of a beginner’s cross-legged position
3 Experiencing energy, effort, tiring and rest in the muscles that
support your body upright while you remain seated still to benefit from
the position of your body
4 Progress in the development of a
cross-legged position and how to lift your ankle with your hands to
support it on the upper side of your opposite leg beneath it
5 Main concerns of simple yoga
6 Information that can
help you to be seated in a beneficial position on a chair
7 How to support a kneeling position
8 Why you need to curve
or lean forward slightly and how to verify that the position of your backbone is beneficial
9 Detailed description of
beneficial positions, muscular effort and rest of your shoulders, arms, hands and headg
10 A friend can help to verify some features of your
position of yoga
11 The integrating potential of a
beneficial position of your body
12 Diagrams of the architecture of
your legs, hips and backbone when they’re gathered in four progressively more
integrated positions
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