Form illustrationMobility / Bodyweight
A simple cross-legged seat used for breathing and meditation: the pelvis stays upright, the spine is tall and the hips settle without strain.
Bodyweight
beginner
compound
Sit on the floor and cross the shins comfortably, each foot under the opposite knee.
Sit up on a folded blanket or cushion until the knees rest below the level of the hips.
Stack the ribs over the pelvis and let the hands rest on the thighs.
Hold the seat for the prescribed time, breathing slowly and evenly.
Switch which shin is in front on the next round so both sides get equal time.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
