Sitting in the classic cross-legged “Indian style,” or criss-cross applesauce, position can be a great way to increase flexibility in the hips, ankle, and hamstrings. This comfortable and easy-to-do seated position not only stretches the body, but can also help with proper alignment of the spine.
The primary benefit of sitting Indian style is that it opens up the hips and helps to stretch the glute muscles. Sitting in this position 15-20 minutes a day can help with hip mobility and reduce tightness. Additionally, criss-crossing your legs can help you to strengthen your outer quadriceps, inner thigh area, abductors, and adductors, which can improve overall balance.
By regularly sitting in this position, one can also achieve better posture. The “tenting” given by the legs can help to naturally support the lumbar spine and ensure there is an appropriate amount of lumbar lordosis. This can reduce discomfort associated with low back pain.
Aside from the physical benefits of stretching and posture, sitting in the Indian style position can also provide psychological benefits. Studies have found that taking time to sit in a comfortable, crossed-legged position can help to reduce stress by activating the parasympathetic nervous system. This can restore energy levels and encourage overall relaxation.
In conclusion, regularly sitting in the Indian style position can be extremely beneficial for overall health and well-being. There are numerous physical and psychological benefits, such as increased flexibility and relaxation, that make this position a great addition to any practice.
Why do my legs go numb when I sit Indian style?
Many people are familiar with sitting in the so-called “Indian style” position, with both legs crossed and feet tucked under the opposite knees. Unfortunately, this pose can cause your legs to go numb after only a short period of time.
There are a few reasons why this happens. First and foremost is a decrease in blood flow to the lower limbs. When you’re sitting in an Indian style position, your leg muscles are constricted and your arteries are blocked, leading to a lack of oxygen and nutrients for your lower extremities. This decreases blood circulation, which can cause numbness in your legs.
Apart from a decrease in blood circulation, sitting in an Indian style position can also compress the nerves in your legs, leading to those pins and needles we all dread. As the nerves are compressed, they become irritated, leading to impaired sensation in your lower extremities.
So what can you do if your legs start to go numb sitting in an Indian style position? The simplest solution is to change your position. Try alternating between crossing your legs to the left and right, or even rest them on the ground flat. Another tip is to take a break every 10 minutes or so and stretch your legs to allow for better circulation and reduce the chance of them going numb. You could also try using a footrest or even an ottoman in order to keep your legs elevated.
Sitting in the Indian style position can be comfortable for some people but it’s important to be aware of the risks associated with it. Remember, if you experience numbness in your legs, take a break and try changing your position.
Why do monks sit cross legged?
The practice of sitting in a cross-legged position dates back to ancient times, when monks would sit in meditation for hours at a time. Traditionally, this type of posture was used to cultivate focus and concentration, allowing the monk to remain physically stable while stilling his mind.
Today, many monks around the world are still practicing this ancient tradition of sitting in a cross-legged position. From Buddhist, Hindu and Jain traditions, to Zen, Taoist and Sufi lineages, this posture has been adopted in many religions and spiritual practices. It is thought to be beneficial for both the physical and mental well-being of those who practice it, contributing to greater mindfulness and awareness.
Sitting in a cross-legged position encourages good posture and helps to improve balance and circulation in the body. It also encourages practitioners to develop mindfulness and clarity. Additionally, research has shown that there are many physical benefits associated with this particular posture, such as improved flexibility and joint mobility.
In short, sitting in a cross-legged position has many health benefits and spiritual implications. Although this practice may take some getting used to, those who persist with it will soon be rewarded with an improved sense of wellbeing, concentration and inner peace.
What can you do for tight hip flexors?
Tight hip flexors can be one of the most debilitating and difficult ailments to address. Fortunately, there are a few simple stretches and exercises that you can do to help alleviate tightness and discomfort.
First, start with some basic stretches for the hips. Sitting in a chair, bring one foot up onto the opposite knee and sit up straight. Hold this stretch for 30-60 seconds and then release slightly. Repeat on the other side. You can also try lying on your back and bringing each knee up separately, using your hands to press against the back of the thigh and draw it towards your chest. Hold for 30-60 seconds before releasing.
To add more of a challenge, try side-lying hip abduction exercises. Lie on your side with your top leg bent and your bottom leg straight. Lift your bottom leg up off the ground as high as you can and then slowly lower it back down. Do 10-15 repetitions and then switch sides.
Finally, incorporate some glute bridges into your routine. Lie on your back and bend your knees so your feet are flat on the floor. From here, lift your hips up off the ground until your knees and shoulders are aligned in a straight line. Squeeze your glutes at the top before coming back down to the starting position. Do 3 sets of 10-15 repetitions for best results.
By focusing on stretching, mobility and strengthening exercises, you can effectively address tight hip flexors and ease the pain and discomfort associated with them. With a little perseverance, you should soon be seeing some relieving results.
What happens if you sit cross legged all the time?
Sitting cross-legged for prolonged periods of time can have serious health consequences. It can cause poor posture, muscle tension, tingling or numbness in the legs and feet, circulation problems, back pain, and even joint damage. Our bodies were not designed to be positioned this way for long periods and the effects of doing so can be felt both in the short-term and long-term.
When sitting cross-legged, the body is forced into an unnatural position which can lead to misalignments in the spine and other joints. This can cause tension in the muscles as they are constantly trying to adjust to the unnatural posture. Over time, these misalignments can cause chronic back and neck pain, as well as hip and knee issues. Sitting cross-legged can also reduce the amount of blood flowing to the lower extremities, leading to leg fatigue and swelling, tingling and numbness in the legs and feet, and coldness due to reduced circulation.
To avoid these health issues, it’s important to practice good posture while seated. When sitting for long periods of time, make sure your feet are resting flat on the floor or on a foot rest, your knees are bent comfortably and pointing straight at the ground, and your back is against the back of your chair. Additionally, make sure to take regular breaks and stretch your body if you must sit for extended periods of time.