How to Sit in Seiza

[@catman3321]

If I go to Japan I'm in big trouble .

[@Vintageknight1]

I feel like my knees are gonna explode when I try this

[@OriginalStrengthSystem]

Work on the rocking, moving back and forth on your hands and knees, first. If this is new to you, you don't want to dive in full tilt until your body is ready. You can also place bolsters under your hips, but on top of your calves to restrict how far down you are sitting - getting used to a little at a time.

[@Hi_Im_Yuju_Yeojachingu]

Same bro

[@k.5425]

@@OriginalStrengthSystem I can actually get into the position but my issue is when I do, my knee area and feet hurt. How do you solve that? Does this method in this video solve that problem?

[@Oysterkeeper]

I can do it but I think if I did it for more than a minute I would die.

[@23ofSeptember]

I teach physical education and kendo at my school. It usually takes 1-2 weeks for me to get used to seiza after many months away from doing it.

[@Ray-ks4bb]

im saudi arabian, so im used to sitting on the floor, and I was struggling with this, then I realized the issue was my feet. I was laying the top of my feet on the floor, but curling my toes up and using my toes as the support helped me out a lot, so I think that might help if you're getting used to this?

[@SnakeAndTurtleQigong]

Thanks so much! This is an important posture in many cultural traditions. I'm teaching it to a Muslim gentleman who needs to practice it during prayer. Gradual development is very important! 🙏

[@bsjeffrey]

everytime i get down on the floor to exercise my dog comes over and does his doggy yoga. i think he's taunting me.

[@OriginalStrengthSystem]

That’s pretty awesome

[@k.5425]

@@OriginalStrengthSystem I can actually get into the position but my issue is when I do, my knee area and feet hurt. How do you solve that? Does this method in this video solve that problem?

[@isabellegilbert8902]

Tim! What kind of black mats are those? Are they forgiving enough for someone with sensitive knees to crawl and rock? Thank you for your wonderful content!

[@OriginalStrengthSystem]

They are treadmill mats. Designed to go under cardio equipment. They are soft enough to crawl on. Some are thicker and softer than others. Because they are made to go under treadmills, they tend to be less expensive than mats that are made to be “exercised” on. They are also bigger than the average exercise mat. I hope this helps and thanks for the encouragement!

[@isabellegilbert8902]

@@OriginalStrengthSystem Thank you!!!!!

[@batmangold3318]

thanks a lot , TIM

[@nicischmidt7572]

Between being fat AND muscular my calves and thighs are just too big at the knee to allow some of this range of motion. This has always been my "range of motion" downfall. My joints are perfectly willing to give(I hyper extend as I have a connective tissue disorder), but there is just nowhere for my parts to go once my fat has reached maximum squish. This is incredibly irksome. Thank you for giving me these tips and also for allowing me to vent.

[@OriginalStrengthSystem]

The truth is our shape, limb lengths, bone circumferences, proportions all allow us to move similarly but very different from one another. Don’t let a movement or position frustrate you if your body is dictating that movement or position is not where it wants to go. The great news is that you have willing joints. Just move where they will allow you (within reason - i get hyper mobility can allow more than you need). Also, if you are at maximum squish, you’re really doing the movement, it just looks different than you think it should. Don’t let it irk you my friend.

[@nicischmidt7572]

@@OriginalStrengthSystem Thank you for the humanity reminder. It is a shame that so many of us struggle to be kind, patient and accepting of ourselves. I work on it almost daily(some days I relapse and loathe myself instead; Oh people.) I am currently(and hopefully forever) working on building my strength and endurance; perhaps some of my fat will recede as I go, and I will get closer to the ideal seiza form in my mind, but I will endeavor to love the skin I'm in meanwhile and beyond.

[@zendogbreath]

I think it's pronounced "say za" That is exactly how our Japanese teachers taught us to do it. Use the hands pressing back gently and breathe into it. Used to seeing guys with body building quads take 3 months to get to full seiza from their first attempt where they barely get 90 degrees or plain kneeling.

[@OriginalStrengthSystem]

Oh cool! Thanks so much for sharing this!

[@k.5425]

@@OriginalStrengthSystem I can actually get into the position but my issue is when I do, my knee area and feet hurt. How do you solve that? Does this method in this video solve that problem?

[@amrito9580]

@@k.5425 do it more often and the pain will reduce. you have really tight quads, shins and ankles probably

[@Jknudsen0523]

Any idea why I’m getting a stabbing sensation in the tops of my calves? I suspect popliteus muscle issues, I’ve been trying for over a year off and on to get into seiza as it is very useful in practicing Brazilian Jiu Jitsu. Not being able to sit back into my heels disadvantages my center of gravity and makes it easier for me to be rolled over. I wish I could crack this nut. It’s so frustrating.

[@OriginalStrengthSystem]

Hey Jay, I really don’t know what’s causing the pain. Is if full weight, or full range of motion that seems to set it off? Anyway, maybe Lego Rocking can be a great help. Exploring where you can go one leg at a time. Also, if you can get to the edge of pain, without crossing into pain, relaxing with your exhales may help remove the pain barrier. May help... Here is a video on Lego Rocking: kzbin.info/www/bejne/eZSrlmyNprCpbac

[@Jknudsen0523]

@@OriginalStrengthSystem I can get more flexion if I allow my lower legs to travel more to the side of my upper thigh when trying to do seiza. Like a “W” sit. When I bring them in closer there’s more pressure in my knees and quads. It hurts more when the weight is pushing down however I get the familiar burn when doing the same flexion in a pool or propping my leg against something and pushing back into it.

[@batmangold3318]

thank you tim,

[@OriginalStrengthSystem]

You are very welcome! Thank you!

[@k.5425]

@@OriginalStrengthSystem I can actually get into the position but my issue is when I do, my knee area and feet hurt. How do you solve that? Does this method in this video solve that problem?

[@bwms5973]

Hey Tim, I like your ideas. This a goal I set for myself want to do it in 12 months. Thanks again.

[@OriginalStrengthSystem]

You can do it! Let me know how it goes.

[@vaibhavgoel4125]

Hi Tim. Thanks for this! Really helpful. I used to be able to sit seiza while practicing Aikido but now I find myself fairly stiff so I will try this. Do you have any tips for knee pain? I have a knee which had ACL/meniscus surgery a while back and now it is acting up . Getting into seiza would be super challenging right now due to knee pain. Thanks!

[@OriginalStrengthSystem]

Treat the pain the same way as stiffness. Move to the edge of it, rock to the edge of the pain but not into it. Then hang out in that spot and breathe. When you exhale, see if your body will move into more range of motion without triggering the pain.

[@OriginalStrengthSystem]

You can often melt pain away.

[@zendogbreath]

Where did you train?

[@fhoniemcphonsen8987]

Thanks for the video Hope you and yours are well

[@OriginalStrengthSystem]

I am and we are! Thank you so much. I hope you and your family are well too

[@debbieklose8776]

How long should one be able to sit in the Seiza position ? I have a “sunburn” sensation in my hamstrings when I sit in any position. It’s pretty uncomfortable/painful. Glute cramping and lateral hip pain. I’m under medical care for Stem cell and PRP and am making progress but man oh man what a process (20 months) I’ve been using Tims optimal strength videos in addition to regular PT as well and his videos have been super helpful. I have no problem with full hinge rocking but am curious how long should we sit in the Seiza position. I also meditate and I’d like to ask how long is it good on the body to sit in the half lotus position and are there any tips for reducing pain while while sitting?

[@OriginalStrengthSystem]

I’m so happy OS has been helpful to you! That’s great. But you’ve done all the work! As far as how long you should be able to sit in Seiza, don’t shoot for a standard, shoot for a goal. Maybe start with 3 minutes, or keep track of the time the sunburn sensation starts and then try to push the envelope away. It sounds like you may just be compressing blood vessels and nerves a little. Either way, set small goals, reach them then inch past them. I’ll bet you could do 10 minutes easy soon. Then 20. IT may also help to get a pillow to put under your feet. They even sell Seiza stools to help people not compress their blood flow. I hope this helps some. Keep up the great work!

[@debbieklose8776]

@@OriginalStrengthSystem this is super kind of you . Good info for sure ! I actually purchased a Seiza bench previously and gave it away. For me it was harder and more uncomfortable to sit with the bench. Thank you for the encouragement and support. I’ll do as you recommend with the time and stretching it bit by bit. Being female and older with pelvic floor issues, not sure if that’s contributing to these challenges. I appreciate so very much your videos and the personality that goes with them! Very helpful ! 🙏

[@ThermographyExpert]

Once i get seated, I feel intense burning in my ankle dorsiflexors. Sometimes I'll rock in and out of the seated position to help reduce the stress. Any tips for this ankle dorsiflexor tightness and pain?

[@OriginalStrengthSystem]

Hey Robert, try this: kzbin.info/www/bejne/g4DRc357rdN5m9E You can also try breathing in these positions too. I hope this helps!

[@ThermographyExpert]

Thanks Tim! I'll give it a try.

[@dio_hoestar_4204]

Just asking but, this probably isn't doable for someone with a joint illness right? I'm in the process of testing for joint disorders. It causes a lot of pain so I'm investigating on how to sit in the best way and see if it helps.

[@OriginalStrengthSystem]

This may not be the best thing for your knees right now but that doesn’t mean it won’t be good for them at a later point. When it comes to moving and positioning, be curious but not aggressive. Explore and discover but don’t force.

[@VELVETEVE]

I really liked that, thank you :)))

[@OriginalStrengthSystem]

Glad you liked it!

[@k.5425]

I can actually get into the position but my issue is when I do, my knee area and feet hurt. How do you solve that? Does this method in this video solve that problem?

[@OriginalStrengthSystem]

Bolsters and cushion help - under the feet, under the hips. They even sell a Seiza table on Amazon to help with this. I’ll think about a movement solution and post soon.

[@k.5425]

@@OriginalStrengthSystem thanks. And do I do that in conjunction with other exercises /stretches so that I can progress from using pillows/cushions to none at all? Great! Can't wait for the video! .

[@zecollecter8747]

Hi Tim, How would you improve sitting cross legged? Is it a flexibility issue or a strength/ stability issue? Just trying to sit cross-legged with your knees by your ears doesn't seem to help. What exercises would help to make this posture accessible again??? I feel like we could all sit really comfortably cross legged when we were kids. I would love to get that back. Love your videos and the good vibes you share.

[@OriginalStrengthSystem]

Hey, thanks for the question. Actually, it could be all of those: strength, stability and flexibility - They are all sides of the same coin so to speak. I do think it is possible to use breath to re-access that position again. I’ll play with it and see if I can post a video. In the meantime, adductor Rocking may also help: kzbin.info/www/bejne/q5zWk5-laM1_idk Thanks again for the question - I’ll try to get back to you!

[@zecollecter8747]

Thanks for the reply Tim 😃 Adductor stretching - frog variations like the adductor rock. Also pigeon pose variations seems to help too to stretch/ activate the glutes, but the results only seem to last a short time. Which makes me wonder if it's a strength / stability thing. Lately I've been doing static cossack squat stretches. Deep as I can go with a straight back and hold for 5 breaths or so. That seems to open things up well and strengthen. But I know that you've got some unorthodox tricks up your sleeve. Thought I'd ask to see if I'm missing anything. Btw I implemented a lot of no-knees-down crawling into my workouts over the last 9 months. I really feel the work in my whole body - neck, shoulders, stomach, hips, lowerback, butt, thighs and ankles. I was inspired by the ability of a friends child to use crawling to develop the strength to squat, stand and eventually walk. Thanks again for the insights you share

[@RyanLoken]

It’s not as comfortable on the feet for me but I am mobile enough to have my but sit on the ground. Any downsides to that?

[@OriginalStrengthSystem]

Not really. As long as the discomfort is not pain, you are in a good spot.

[@RyanLoken]

@@OriginalStrengthSystem appreciate your taking time to reply

[@michaelfranek4434]

Great content. Looking Forward to be Part of your Workshop in Germany in November 👍

[@OriginalStrengthSystem]

Thank you so much. I hope to see you in Germany!

[@michaelfranek4434]

Original Strength See you on Nov. 13th in Essen.

[@limuing9884]

I could almost get into the position but my hips couldn't touch my ankle and i couldn't sit straight. Any advise on how I could sit up?

[@OriginalStrengthSystem]

They actually sell Seiza tables on Amazon for this. You could also use cushions or pillows to place on your feet to give your hips a place to rest. From a movement standpoint, rocking may be a great gentle way to coax the nervous system to allow for the position. Here’s a video about it: kzbin.info/www/bejne/a5aTaZKEbaiUba8

[@limuing9884]

@@OriginalStrengthSystem thank you for your prompt advice

[@dinahany233]

Thanks

[@kenfinley3586]

Help Tim! I'm melting.... Loved the video.

[@OriginalStrengthSystem]

That’s so great! Glad it is helpful.

[@k.5425]

@@OriginalStrengthSystem I can actually get into the position but my issue is when I do, my knee area and feet hurt. How do you solve that? Does this method in this video solve that problem?

[@Hey_its_Koda]

Im joining kendo soon and this sitting position scares me specially if its going to be on wooden floors. 😬😬😬

[@OriginalStrengthSystem]

Pillows and pads are great to have!

[@adalymorales9767]

Don’t know how I got to this video, but now I’m suddenly siting like this on my bed lol.

[@OriginalStrengthSystem]

Ha! That’s awesome.

[@k.5425]

@@OriginalStrengthSystem I can actually get into the position but my issue is when I do, my knee area and feet hurt. How do you solve that? Does this method in this video solve that problem?

[@aidanbruh2912]

I can hold this position for a small amount of time, but the thing that gets me it’s even my knees... it’s my feet. The top of my feet to be exact. They get stretched out like crazy and when I get up I feel like the ligaments have been pulled apart (extreme, i know. I don’t know how else to describe it). Does anyone have any tips for this?

[@OriginalStrengthSystem]

Hey Aidan, you can try a few things: 1) place a small pillow or cushion under your ankles 2) pull your toes up so that you are on the balls of your feet rather than the top of your feet - may or may not help, but it's a different foot position 3) they actually make seiza stools that go over your feet so that you don't place all your weight on your feet. I hope this helps some.

[@aidanbruh2912]

@@OriginalStrengthSystem Thank you!

[@danielaguilar-cz8xg]

How does this not hurt the front of your feet?

[@OriginalStrengthSystem]

I think it depends on who you are, or how healthy/mobile your feet are. It is okay to not start here, but make this a goal to get to. For example, helping the feet regain their mobility by rocking on the hands and knees is a great place to start. Or visiting this position for just 30 seconds at a time a few times a day may also be a great place to start. Also, they actually sell Seiza sitting stools to relieve the feet. Here is a link to those: amzn.to/3oKm6vX

[@benjamintafari7047]

I do have this problem but it also hurts my Achilles, metatarsal, and big toe joints

[@OriginalStrengthSystem]

Use lots of padding under your toes and also, this may be the best place to start, especially for your Achilles and tarsals: kzbin.info/www/bejne/eZSrlmyNprCpbac

[@benjamintafari7047]

@@OriginalStrengthSystem Thankyou sensei

[@Saiarts_yt]

I like sitting on floor, but getting used to sitting with seiza was always an problem. My legs would fall asleep and I hate when static pain runs through when I stand up. I am very unsure if this is cause by my big'o thighs or I am not tailored to sit on seiza position. Fact is, Im Japanese. I should know how to do this!

[@OriginalStrengthSystem]

We are all different. Some positions lend themselves well to certain body types. It’s ok not to be able to fit into every single position. You have the gift of big thighs, I wasn’t blessed with those. The good news is that you like siting on the floor! That’s where strength is born. Thank you for writing.

[@alandun27]

I feel pretty much exactly this every time I touch my toes?

[@OriginalStrengthSystem]

Alan, I’m not sure I understand what you mean.

[@alandun27]

@@OriginalStrengthSystem I reach down to my comfortable limit - then breathe as you say here, and as I breathe out I easily reach lower - three relaxing breaths and my fingers are on the floor.

[@pablofraysse2776]

Excelent vídeo. Tanks!

[@OriginalStrengthSystem]

So glad it is helpful!

[@leepretorius4869]

I wish you could show someone who went from total stiffness to total rocking flexibility.

[@OriginalStrengthSystem]

It happens quite often. It can happen for you, too. Just stick with rocking - rocking to your limitations and hanging out there, deep breathing and trying to melt into new range of motion. We have workshops for this - it’s kind of hard to explain though text... But, it can happen!

[@ShaD0wN1]

i think you should review the actual position, because seiza is not the meditation pose and ur legs are supposed to be together. its a formal way of sitting

[@marabunta1980]

Notification squad checking in.

[@lancelotray]

I recently got into meditation, I find this position to be the best, compare to the typical hippie-indian-cross-legged postion.

[@OriginalStrengthSystem]

This is easier for me as well! I find myself here a lot for various reasons...

[@timgrzybek4701]

Lululemon? Which ones?

[@OriginalStrengthSystem]

I am not sure I understand, Tim. What are you asking?

[@timgrzybek4701]

Your black pants in your video.......

[@timgrzybek4701]

I figure I ask, just curious

[@sharkydoko3593]

Everything went well until I sit down on my ankle, my ankles hurt alot but my knees doesn't hurt at all.

[@OriginalStrengthSystem]

Placing pillows under your ankles may be very helpful

[@sharkydoko3593]

Btw, does your ankle hurt when you press on your ankle while sitting?

[@OriginalStrengthSystem]

Mine does not

[@sharkydoko3593]

Well thanks alot, you sure helped others by explaining everything to them. Nice video

[@OriginalStrengthSystem]

I think maybe we are misunderstanding each other - is there something I can try to explain better? I only knew to answer your question as you asked it. If I misunderstood, feel free to tell me

[@batmangold3318]

hey buddy let it go my nervous system is safe , lets rock 2 minutes a day, finally SAFE!

[@svetliodoychinov5580]

Mu quads are on fire sitting like that

[@OriginalStrengthSystem]

it is weird how taxing this can be

[@caroltilden3432]

I can sit in that position okay, but only for a few seconds. It hurts the tops of my feet.

[@OriginalStrengthSystem]

Is is a pressure thing or a stretch thing? Have you tried placing something soft, like a rolled towel, under your feet?

[@GraveRave]

when I try this, it hurts the top part of my ankles.

[@OriginalStrengthSystem]

This places a lot of demand on the ankle joint. You may want to start with simple rocking on the hands and knees first. You can also try putting pillows under your feet and they even make a Seiza stool to take the pressure off the ankles. There are some on amazon.

[@GraveRave]

@@OriginalStrengthSystem ah I see, cheers!

[@kesigian]

I'm here to sit in Taekwondo Training because it's really hurts my top Foot

[@yoBmeF]

Not me wondering that people could struggle sitting like this

[@yoBmeF]

I just wondered how to position my ankles lmao

[@zgs12212012]

Priceless advice: Breathing and melting. Be well.

[@OriginalStrengthSystem]

Thank you, my friend!