I oftentimes hear from customers seeking a solution to knee and hip discomfort during sitting meditation. After making a brief disclaimer that I am not a medical professional, I most frequently begin a discussion on various ways to support the joints to relieve weight-bearing strain on them.
The knee is a compound joint that offers a large range of motion in bending the lower leg backward, but limited range of motion in any other direction — forward, side-to-side, or twisting. The rotation of the leg to an outward position in the cross-legged or lotus posture is accomplished by the hip joint, not the knee.
Knee discomfort generally arises from the joint being twisted as gravity pulls the leg down toward the ground. The discomfort may not be the joint itself so much as the connective tissue and cartilage surrounding it. Exercise and age can cause these components to become less flexible, and past trauma or injury to the knee can make it more sensitive when stressed.
Likewise, hip discomfort can arise from the rotation and open position of the joint. For men especially, hamstring muscles on the back of the leg can become “short,” making it difficult to get the knees down during sitting meditation and straining the hip joint. As we age, the joint can also become less flexible due to calcification and reduced fluid production — often a result of osteoarthritis.
The solution to discomfort during meditation is generally threefold: support the area of discomfort, increase flexibility through yoga, massage, and stretching, or sit in a different posture.
The Cosmic Cushion is by far the most supportive meditation cushion. The round Zafu or a simple rectangular bolster generally provide lift under the sit bones but leave the entire leg unsupported. The Cosmic Cushion provides support over a much broader area because one sits fully on top of it.
Knee Pillows and the Kapok Support Cushion can be placed under the knees, thighs, or calves to keep the knee area raised. This reduces the twisting action on the knee joint and may also relieve some pressure on the ankles.
Sitting in a kneeling posture — also known as Seiza — greatly changes the dynamics of the hip and knee joints. There is no twisting action and gravity no longer pulls at the joints. Kneeling can be accomplished by straddling a Zafu or yoga bolster, but is best accomplished with a Meditation Bench.
Since most of the discomfort in the legs is caused by connective tissues and muscles, improving flexibility will allow the joints to move more freely and with less discomfort. Many yoga poses are designed to stretch muscle tissues and open the joints. A massage therapist can soften muscle tissues and relax tendons and ligaments. These practices can recondition the muscles and other tissues to improve joint flexibility over time.
Finally, it’s worth remembering that meditation is a practice of the mind, not the body. While a good sitting posture helps us remain active and mindful, any posture can be used. Sitting in a chair or lying in shavasana (corpse pose) can be just as effective. We should never feel as though we are failing in our meditation simply because we cannot get comfortable in the traditional sitting posture.
0 comments