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Lions Roar : July 2009
SHAMBHALA SUN JULY 2009 57 too often our hips are unprepared for meditation and our torso gets dragged down by our legs instead of being supported by them. here is a simple solu- tion. Sit in cross-legged pose, with your right shin in front of your left. place your knees right over your feet so that the legs almost form a square. let your legs be heavy and grounded as your feet are slightly flexed and active. place your fingertips on the ground behind your hips and press down as you lengthen the sides of your waist. take all the weight out of your lower back. Slowly come forward with your chest and head, slightly rounding your back and walking your hands forward. Release the tension in your hips, back, and neck. if it is easy, rest your forehead on your hands. if you are not that flex- ible, place your head and hands on the seat of a chair. Stay for twenty-five breaths, inhaling in the direction of your hips and exhaling in the direction of the top of your chest. inhale as you come up, and then change sides, plac- ing your left shin in front of your right, and repeat the process. this posture is great before and after seated meditation. ♦ Rodney Yee Cross-legged Forward Bend photoBYADAMBRown