The Turkish pose while eating.

Ayurveda on the benefits of eating sitting on the floor

Chairs are a relatively recent and very convenient invention of mankind. Without them it is now difficult to imagine any feast. Although in ancient times, tables and chairs for eating were not necessary at all. In some Eastern countries people still prefer to eat squatting or cross-legged right on the floor. The ancient Indian teachings of Ayurveda recommend this method more often to maintain health and well-being. What is the secret of this approach?

Ayurveda on the benefits of Siddhasana pose

Sitting cross-legged on the floor during a meal, one often assumes a pose similar to the yoga asana, Siddhasana (Star or Perfection pose). It is a fairly simple pose that is accessible even to beginners. However, it has a lot of health benefits: it reduces muscle tension, controls posture, calms the mind, reduces anxiety, and opens the root chakra, which stabilizes the energy of the body.

Crossing your legs in a Turkish style is convenient for enjoying a meal. In this case, the upper part of the body will be free for movement. The teachings of Ayurveda recommend this way of sitting during a meal, as this way one will not only be able to eat but also practice yoga, which will bring double benefits to the person.

Improving blood circulation

Improvement of blood circulation

Sitting cross-legged while eating is very beneficial for the cardiovascular system. This way the blood circulates better and reaches the rest of the body more easily, unlike when one sits on a chair. According to the Ayurveda system, when the body is on the floor in a seated position, the heart works much better because there is no undue pressure on it during the meal. Good blood circulation ensures that all the organs get the nutrients they need. Followers of Ayurveda recommend that people with circulatory problems eat sitting on the floor in Siddhasana pose instead of sitting at the table in a chair.

Weight Normalization

Eating sitting on the floor helps to calm the mind and body. It is easier for a person in a calm state to focus on the food, consume it consciously and thus prevent overeating. Experts believe that the vagus nerve performs and transmits signals better when the body is seated. In addition, sitting on the floor, a person eats much slower. This gives the brain more time to figure out when the body is full.

Sitting on the floor with crossed legs is a good exercise, which will be a good prevention for maintaining a normal weight and weight loss. According to devotees of the ancient Indian teachings, consuming food while sitting on the floor can help obese people get into shape sooner.

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Improving digestion

Eating while sitting on the floor is very beneficial for the digestive tract. This body position helps the stomach to secrete enough juice for optimal digestion. And because sitting stools are good for soothing the mind and relieving pressure on the lower spine, this posture promotes a general relaxation of the body. Muscular tension disappears and blood pressure is reduced. According to the ancient practice of Ayurveda, all of these factors work together to ensure proper digestion, which is the key to health.

Increase Body Flexibility

Increase body flexibility

Cross-legged sitting helps to make the body stronger and more flexible. It helps to stretch the muscles in the knees, hips, and ankles well. The flexibility of the entire spine, shoulders, and chest is increased, which prevents many diseases. Due to the strength and flexibility of the spine, posture is better maintained, back muscles are strengthened, and stooping is reduced. Sitting in an armchair or a chair for hours on end often leads to severe back pain and weakens the lower back and abdominal muscles. This is why many modern osteopaths recommend that those who work in the office for hours go home and sit on the floor for a while. So why not do it while eating?

Increased life expectancy

Not so long ago, European scientists conducted a study, the participants of which were people aged 50 to 80 years. They were asked to stand on their feet from a sitting position on the floor without support. According to the results of the experiment, people who can easily get up from the floor without any help lived much longer than others. This action requires a great deal of flexibility and strength to avoid serious injury or a fall. If a person has difficulty raising their body from a sitting position on the floor, their body is more vulnerable to chronic illness and injury, according to the authors of the experiment.

Maintaining good posture

Good posture is essential to relieve overstrain on certain muscle groups, bones and joints, especially in the back and neck. Sitting on the floor in the Turkish style while eating can help a person better control his or her posture. While in this pose, one should try to keep his back as straight as possible and spread his shoulders well. The cross-legged stance helps to prevent back pain. They are usually caused by bad posture, or by excessive strain on the back muscles. But prolonged sitting in a chair or armchair often causes stooping, discomfort in the neck and back.

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Improved relationships in the family

A family tradition of eating exclusively while sitting on the floor can bring many benefits. It will not only contribute to good health, but also can improve the relationship between the household members. Especially the younger members of the family will be very happy with this innovation. Children will enjoy eating dinner in an unusual way – at the table, and sitting on the floor, as, for example, on a picnic. Parents, being on the same level as their children during meals, will become much closer to them and will be able to get to know and understand their emotions better. Eating on the floor is also very useful because it’s a very good way to relieve stress and tension accumulated during the day, which is important in today’s rhythm of life and maintaining healthy family relationships.

Sukhasana – Turkish pose, photo and video

Namaste, friends and guests of my blog! It’s the rainy season in India, in the southern states, which for many people is their favorite time of year. And no wonder, because during this time, there is no exhausting heat, and the rains that come periodically bring coolness and everything around is green and fresh. Here I continue to comprehend various aspects of Vedic culture, and share my experience with you. This article is about how to sit in Sukhasana, or cross-legged stool pose for meditation, as well as photos and videos showing the correct technique to perform it. Many people choose it for their practice, and I will show you a few details that will help you to stay in it without feeling uncomfortable. So, let’s begin:

Pose Sukhasana

Sukhasana – meaning and translation

Sukhasana is, due to its simplicity, a widely used pose for meditation and breathing practices. It is also referred to as the Turkish pose, the tailor’s pose, or the cross-legged pose. I am not sure if that is what they call it in Turkey, but since that name caught on, we will call it that way too. Sukhasana is a Sanskrit word. “Sukkha” means joy, pleasure, ease, and “Asana” means posture. The literal meaning of Sukhasana turns out to be a pleasurable pose, a pose of ease or comfort.

“Any position, sitting cross-legged, in which you are comfortable, in which the body is stable and in which you can remain at ease for a long period of time, is called Sukhasana.

Even though it has that name, I can tell you from personal experience that Sukhasana is not as comfortable for meditation as it sounds, and it is not really suitable for longer practice. The best asana for these purposes is Siddhasana pose, I recommend you to learn and master it.

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Sukhasana is very popular with beginners, as well as with those, whose physical abilities are not suitable for learning more serious poses. People with experience, meditate in other poses, because in order to sit for a long time it is necessary to place the knees as comfortably as possible.

In Sukhasana, without some skill, it may seem difficult to cross the legs so that the knees are on the floor. If the knees are hanging in the air, the weight of the body is not distributed over the entire surface, so it may seem uncomfortable to sit in this asana for a long time.

Techniques for performing Sukhasana pose

To perform seated poses, it is necessary to prepare a place beforehand. Although, of course, they can be performed anywhere, but if you have a special place, it will not allow you to be distracted by extraneous things and concentrate better.

The best option, if you take a woolen blanket folded in 4 times, or yoga mat, as well as, if necessary, be armed with improvised auxiliary means, which we’ll talk about a little further.

First variant of the exercise

  • Sit with your buttocks on a bed, blanket, or yoga mat;
  • find footholds on your sciatic bones
  • Place your right foot against your left hip;
  • place the left foot under the right shin, bringing the right foot closer to the right hip;
  • Try to bring your knees as close to the floor as possible;
  • Extend your spine upward;
  • Take your shoulders back and down;
  • straighten your chest;
  • stretch the neck up
  • Pull the top of the head up;
  • eyes half-closed;
  • attention in between the brow, or on the tip of the nose
  • place your hands comfortably on your lap, e.g., in Surya mudra or your choice;
  • assume a comfortable body position.
  • Sukhasana photo, with knees on the floor

Sukhasana Pose Technique

Second variation

The second variation differs only in the position of the feet and knees. Do the same steps as in the first variant, but don’t bring the feet too close to the hips, but place them under the shins, creating a support for them. Place the left foot under the right shin and the right foot under the left shin. Find a comfortable, comfortable position.

Variation for beginners

In this case, we’ll use additional materials that allow us to be more comfortable in the cross-legged pose. We are going to use a pillow, a blanket and a yoga mat. You can also replace the blanket with something else, such as a second yoga mat or another pillow.

  • Sit on the edge of a blanket folded several times; a pillow, or
  • folded yoga mat;
  • cross your legs;
  • place the pads under your knees;
  • everything else in the same way as above.
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The task of the aids is to raise the pelvis so that the knees sink naturally to the floor, and if they don’t sink, put the pads under them. If your knees are hanging in the air, it will be uncomfortable and you won’t be able to stay in the sukhasana position for long.

Cross-legged pose

So, you pull your heels toward you, pulling your spine up. To begin with, you can do this with the support of your palms, spread your shoulders, the top of your head pulling upwards. If it’s difficult for you to stay in that position, you can do asana with the support on the wall, touching it with your back.

If at the beginning of doing asanas your legs fall asleep, you should stretch them into a straight position in front of you, and relax them, leaning your hands behind your back. After a while, start the pose again, changing the crossing of the legs.

Be careful when mastering simple asanas at first, otherwise mistakes that may occur will amplify in more complicated poses and may lead to various painful sensations.

Possible errors

Mistakes that beginners can often make in a pose are rounding your back while doing the pose, dropping your chest, and slouching.

Make sure your back is always straight, this will create an energy lock and energy will be directed upward, filling you with vigor and harmony.

Sitting down Turkish style

Practice Tips

The Westerner, who is not used to sitting on the floor, sometimes finds it very difficult to sit in a way that is comfortable. Therefore, it is not necessary to limit yourself only to the time allotted for meditation to practice the postures. Sukhasana can also be done in everyday life, for example sitting on the floor more often, and even when you are sitting on a couch or in an armchair, try to cross your legs by lifting them off the floor. I also recommend to learn and practice Semilotos pose, it is not that difficult and can be successfully practiced even by beginners.

The benefits of Turkish Sukhasana pose

Of all the asanas, Sukhasana is the easiest and simplest, and with some practice, it can be performed without feeling pain in the legs for quite a long time, feeling light and relaxed. Even people who are not familiar with yoga can do this pose. Also, if you want to teach your children to sit in yoga poses and meditate, then the Turkish pose is perfect for that. You can start your daily meditation practice with this asana.

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Description of the benefits of performing Sukhasana:

  • Helps relieve stress;
  • strengthens the spine;
  • stretches the muscles of the hips;
  • keeps the body in tone;
  • Helps flat feet.

Through systematic performance of this asana, mobility of the entire musculoskeletal apparatus will develop and correct posture will be formed, which in turn leads to an improvement in the quality of human life. Blood flows well into the lower trunk, and because of the spine in an upright position while doing Sukhasana, concentration and a calm state of mind are preserved.

Contraindications for “Sukhasana” pose

Asana has no categorical restrictions. However, it would be difficult to stay in it for people with diseases or injuries of the joints, muscles and tendons of the lower limbs. So, if you have the below listed, then you should proceed with caution to the practice of Sukhasana, using additional means of comfortable performance: soft pillows, a comfortable mat, alternating crossing of legs in the pose and stretching them out to rest.

So, be careful in cases of:

  • spinal cord injury – aggravation;
  • injuries to the hips;
  • acute pain in the knees;
  • injuries to the knees or ankles;
  • damage to the coccyx;

It is worth refraining from the practice if you feel severe discomfort or intense pain while performing asanas.

Turkish pose during pregnancy

Sukhasana is often practiced by women in pregnancy. The Turkish pose is indicated for pregnant women, as its performance involves opening the hips and physiological preparation for childbirth and improves the hormonal state. But in order to stay in it for a long time you need to practice it at an early stage of pregnancy. A woman should have no diseases of the joints and limbs of the lower body. Being in the “Turkish style” position helps to relax the spinal muscles, frees the lumbar region from pain and tension.

Video master class on Sukhasana pose

To conclude

With this I would like to summarize the practice of the Turkish sitting pose. And also I recommend you to read the review of 7 best postures for meditation. I have tried to explain in simple terms, what I have understood from my experience and from authoritative sources on yoga. If you have any questions or comments, I will be happy to answer them in the comments to this article.

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