Seiza, meaning “correct sitting,” is the formal, traditional Japanese kneeling posture. This practice, which originated in the samurai era, involves folding the legs beneath the body with the buttocks resting on the heels. Seiza reflects cultural values such as respect, discipline, and humility. It is often required during traditional practices like the formal tea ceremony, meditation, and various Japanese martial arts, conveying attentiveness in formal settings. The posture is thought to promote proper vertebral alignment and foster concentration.
Step-by-Step Guide to Assuming the Posture
Begin by kneeling on the floor, ideally on a cushioned surface or a traditional zabuton pillow. Knees should be about shoulder-width apart for men or together for women. Slowly lower your hips toward your feet, keeping your upper body upright and balanced throughout the descent. As you settle, the tops of your feet should flatten against the floor, and your ankles will turn outward to create a slight “V” shape. The final positioning involves overlapping your big toes, typically with the right toe over the left, and resting your buttocks directly onto your heels.
Maintaining Proper Alignment
Once settled, focus on maintaining a straight, yet relaxed, spinal alignment. Imagine a string gently pulling the crown of your head toward the ceiling to encourage spinal lengthening. Your chin should be slightly tucked inward, ensuring the neck is an extension of the spine. Your gaze should be directed forward or slightly downward. The hips must rest directly on the heels, distributing weight evenly to prevent leaning forward.
The hands are typically placed palms down on the upper thighs, near the hips, with the fingers held close together. Alternatively, in formal contexts, the hands may be folded modestly in the lap, forming a specific mudra. Maintaining this vertical posture allows for unrestricted diaphragmatic breathing. Engaging the core muscles subtly helps sustain this upright position for longer periods.
Managing Discomfort and Aids
Discomfort in Seiza often manifests as numbness due to compressed blood flow in the lower legs, or as sharp pain in the ankles and knees. To mitigate this, a specialized seiza bench or a folded cushion (zafu) can be placed between the heels and the buttocks. This elevation reduces pressure on the feet and improves circulation. Gradual practice is necessary, starting with short intervals and slowly increasing the duration as the body adapts. Performing ankle rotations and deep knee bends before and after sitting helps prepare the joints and restore mobility.
When numbness begins, minor adjustments are possible without leaving the posture. Try shifting your weight slightly or gently tensing and releasing the leg muscles to stimulate blood flow. If discomfort is distracting, you may momentarily transition into kiza, where the heels are raised and the balls of the feet remain on the floor. This allows a brief reprieve before returning to Seiza. Using a yoga mat or a thick rug provides better cushioning for the sensitive tops of the feet and shins.
Exiting Seiza and Context
When exiting the posture, the movement should be slow and deliberate to prevent injury. Carefully lift your hips, shifting weight forward onto your knees and uncross your toes, moving into a high kneeling position. From this position, bring one foot forward into a lunge, then use that leg to push up into a standing position. Immediately after standing, gently massage the calves and feet to help restore sensation and circulation.
Seiza is traditionally required in settings such as a formal chakai (tea gathering). It is also used when addressing a teacher or elder in a martial arts dojo, and during certain types of meditation (zazen). In less formal situations, or when invited by a host, it is acceptable to switch to more relaxed postures, like agura (cross-legged).