PRACTICES

For beginners, a body that is still, at ease, and alert is of paramount importance to calming and focusing the mind. Of all the postures, seated posture is acknowledged as offering the optimum blend of relaxation and alertness. It is designed to allow the body to relax progressively and settle itself to a perfect equipoise. A variety of positions for the legs can be used, but the principle behind them is the same: legs and buttocks must provide a stable base that will allow the pelvis to come slightly upward and forward, and bring the lower back and torso into comfortable alignment The best and most time honored posture for sitting is the so-called full �lotus posture (S. padmasana). When Sakyamuni Buddha achieved perfect enlightenment beneath the bodhi tree, he did so seated in the lotus posture. Hence, one could say that, for Buddhists, the lotus is the sacred posture, par excellence.

In the full-lotus posture, the right foot is placed over the upper thigh of the left leg, and the left foot placed over the thigh of the right. The legs are thereby locked into place, with the two knees and buttocks planted firmly on the ground. It is your preference as to which foot rests on top-left or right. When done correctly, the feet should be tucked snugly into the joint between pelvis and thighs, with the soles pointing upward.

The half-lotus posture may also be used. In the half-lotus, one foot (either left or right) is placed on the thigh of the opposite leg. The other foot rests on the ground and is tucked under the opposite thigh. If this proves difficult, the raised foot may be placed on the calf of the opposite leg rather than the thigh.