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Shaolin Temple Quanfa Institute
Downtown Toronto | Toronto East | Mississauga East
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Written by Master Dao on Tuesday, January 05, 2021

The Seated Position of Seven Points Method Sitting Meditation

These seated positions are some of the more common positions of the Shaolin Seven Points Sitting Meditation. There are many different ways to be seated. Try these first to see if they will work for you. You can even lie down on your sides with one hand propping the head up and the other resting on the thigh. What is important is that you find what suits you best now. You can always work your way towards other seated positions.

Cushion and Flooring

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Find something to sit comfortably on. There are many types of meditation pillows.

The one shown here is called a Zafu pillow and it is filled with buckwheat hulls. It’s soft and malleable. You can move the buckwheat around to create the most comfortable seating arrangement. If you want additional seating height then you can fill it with more buckwheat or stack multiple pillows.

If you are sitting on a chair, you can still sit on a cushion as it will help keep your back straight.

Full Lotus

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The Full Lotus seated position is the best method for keeping the back naturally straight without requiring a cushion to elevate the torso.

The disadvantage of this position is that it requires the most flexibility in the hip and knees.

To get into this position, pull one foot and place it onto the other thigh. Then pull the other foot on the other thigh.

Never force your legs into this position as it can lead to serious injury. Instead, work to it slowly by practicing the Half Lotus seated position.

Half Lotus

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The Half Lotus seated position is a great method for keeping the back naturally straight although you will need to slightly elevate your torso by sitting on the edge of a cushion.

This position requires some flexibility in the hip and knees.

To get into this position, pull one foot and place it on the other thigh.

It is good practice with both foot position as it will balance the flexibility in your legs.

It this position is uncomfortable, you can try spreading your legs further apart and then slowly work them closer together over weeks and months.

Cross-Legged

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The Cross-Legged seated position is another common method and is a good way to change things up when you are practicing multiple sessions.

In order to keep your back straighter and avoiding back strain, you will need to elevate your torso by at least two to three inches or more, with a cushion.

This position requires little flexibility in the hip and knees.

It this position is still uncomfortable, you can use the Kneeling seated position.

Kneeling

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The Kneeling seated position is good for those that lack hip flexibility, and is also good way to change things up when you are practicing multiple sessions.

It’s easy to keep the back straight in this posiiton but will be a problem if you lack flexibility in the knees or ankles.

You can make this position more comfortable by placing a pillow your shin and ankles.

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  393 Dundas Street West, 2nd Floor
  Toronto, Ontario M5T 1G6
  Canada
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