Sitting tips for extremely unflexible people?

[Jundo]

Hi Ryan,

I often find that something (my speedo underwear usually ... just kidding, about the speedos) is pinching the top of my thigh. So, loose fitting pants and undershorts are a help. Also, in the worst case, slightly shifting the trunk seems to allow blood flow to the legs.

Sitting on a too soft Zabuton also seems to have an effect on circulation.

Other folks have similar or different experiences?

Gassho, Jundo

[Fuken]

I find that if I do not sit at the very edge of my Zafu, I loose circulation and get the sleeping foot Zazen. And that often leads to numb foot Zazen, which could, and has in turn lead to funny walk kinhin.

Gassho,
Jordan

[Smoggyrob]

Hi Ryan:

I've found sitting forward on my zafu helps. Also, leaning forward a little seems to help. Elevating my butt by sitting on the side of my zafu, or sitting on two zafus, seems to do some good. And I occasionally wiggle my foot to see if it's falling asleep, and if it is, I switch which leg is up in Half-Lotus, or switch to Burmese.

Avoiding zazen "because I don't want my leg to fall asleep" works too.

Rob

[will]

yeah. Sit on the edge. Sitting back on the zafu supposedly cuts off the cirulation.

Gassho

[Ryan]

Thanks everyone (Jundo, Jordan, Rob, Wil, and anyone I may have missed). Your suggestions may explain it. My zafu at home (where I have less trouble) is firmer and thicker than the ones I have encountered at sitting groups. It's easier to get the "edge" of it than the softer pillowy zafu I've encountered. Perhaps I'll BMOZ (bring my own zafu?) the next time I have an opportunity to sit with a group. I'll pay more attention to sitting at the edge at home and see if that helps.

Thanks again everyone!
-Ryan

[Martin]

Helena, All

I've not much to add really save to say that, Helena, I am guessing that you may be doing exactly the right things and that (based on my own experience) you may need to give it time. Lots more time.

I'm 47 now and started sitting a couple of years ago. Arthritis runs pretty badly in my family and I've had it in my knees since my mid thirties. At first I couldn't get my knees down flat and it felt exactly as you said, as if all the weight was going on my ankles.

I had to make zafu higher, and put cushions under my knees to support them. Even then sitting Burmese was painful beyond a few minutes. But gradually I found that in the moment before I put the cushions under them, my knees seemed to be "dropping" more, so I was able to reduce the height of the cushion bit by bit, then to replace the cushions with towels, and eventually I found my knees were right down. But it took the best part of a year, so give it time.

Now, I find sitting Burmese comfortable. No, really. I experiment from time to time with a half lotus, but don't know if I'll get there, and am not really terribly fussed. Though Burmese is still better with my left leg tucked in first than the right. What's that all about?

Gassho

Martin

[helena]

Thank you Martin, your story is inspiring! I have time, that's no problem. At the moment I cannot imagine that my legs will ever bend that far.

[louis]

a couple of stretches that help for me:

Split Stretch: While sitting, straddle your legs out as far on either side of you as possible. Bending from the waist, stretch your body over your left leg, move slowly to the center space between your legs, and then slowly over to your right leg.

Dead Lifts: just a bar without weights or very little, knees slightly bent, back straight and slowly lower the bar below the knees and in a continuous motion and return to standing. Great for the lower back and a hamstring stretch.

Prasarita Padottanasana: just found this site that describes it. Looks pretty decent.


"Yep, dang ol speedos pinchin and what not and dat burn yoga lotus sits stings purty good but its peaceful I tell you what" - Boomhauer zen moment

[Mr Walker]

Hi Louis,
The dead lifts without weight - for stretching only I suppose? Any thoughts about how deadlifts with substantial weights affect flexibility? Always negatively?
O boy, imagine having to choose between muscle development and enlightenment :-)

Gassho
W

[louis]

First, Mr.Walker, welcome to the community. When I worked for Citi, I spent a couple of weeks a year in Tokyo and truly loved it. I hope you enjoy your time there and with the leaf.

I agree with your sentiment as to the value of this community, given our busy lives.

I can't speak for the effects of lifting with large weights as I don't do it. Anecdotally, the guys with big guns at the gym don't look too flexible. Dead lifts done poorly are a good way to hurt yourself. So I focus on the stretch. A modest weight, done slowly (5 count down and 5 up) paying attention to form helps keep my lower back in shape and really stretches the hammys. The other exercise works the adductors. I also have dodgy knees and seated leg curls help with that.

[louis]

I should add that I feel quite sheepish offering my advice and defer to Jordan on these matters. I can speak with some authority when it comes to addressing the ailments of the over 40 crowd, and how to compensate for them. :wink:

[Fuken]

I defer to this guy:

http://www.howtostretch.com/iliotibi.htm

http://www.howtostretch.com/fulllotu.htm

Gassho, Jordan

[Mensch]

Bookmarked. Thanks!

Mensch

[Mr Walker]

Louis, "large" weights... well, that's different for different people and what's difficult for me may be easy for you, who knows. And really, who cares...

Jordan, thanks for the link. I'm not very flexible either but can it Burmese without problems, and after awhile in Burmese also quarter Lotus. I'll try some of these and then we'll see. Done carefully they should do no harm.