The ancients summed up some experiences in this respect, including various sitting postures. Life Times invited experts to explain how health "locates" you.
Interviewed experts
Ding Liling, Associate Research Fellow, Fitness Qigong Management Center, State Sports General Administration
Sitting is first a ritual, and then a tool; The beauty of etiquette comes from politeness. Ancient etiquette is integrated into every little thing. As the saying goes, "where the ceremony comes, it is the rule of things."
Besides paying attention to manners, sitting posture is also closely related to health. Sitting irregularly and getting sick; Correct sitting posture can play a role in health care.
Sit flat
Sitting flat is also called sitting straight and sitting still, that is, sitting on the ground with your knees, your calves flat on the ground, and your hips sticking to your heels, just like kneeling. When sitting, keep your body straight and look straight at your eyes. This is the most appropriate and authoritative sitting posture.
Before the Han dynasty, the ancients mostly used equal sitting. In ancient times, although all ages were equal, some subtle changes in the body reflected the differences in status.
When sitting on an equal footing, the head is slightly lower, and looking at the knees of the venerable person opposite is called sitting respectfully, which is generally the sitting posture of the lower level to the higher level; Bow your head, look at the place not more than a few feet away from you, and sit silently. This is the sitting posture of the younger generation to the elders; The head is completely lowered, even the elbows are drooping. This is called humble sitting, which is the sitting posture of the servant to the master.
It can be seen that the ancients conveyed majesty and dignity through body language such as sitting up and sitting like a bell.
Sit with your feet down
Hanging feet sitting refers to the sitting posture with legs hanging on the ground, which arose in the late Han Dynasty. The advocate of this sitting posture is Liu Hong, the emperor of the Eastern Han Dynasty. Because the emperor likes to sit on the Hu bed, this sitting posture has become popular.
Hu Chuang is similar to the present Mazha stool, and it was named after it was introduced from the conference semifinals in the western regions.
Because of its comfortable and convenient use, Hu Chuang has been circulating in the Central Plains, replacing the habit of people sitting on the floor at that time and gradually changing from kneeling to sitting.
Kneel down and sit down
During the Five Dynasties, the traditional "kneeling and sitting" and the fashionable "sitting chair" circulated in parallel. Both of these sitting methods appeared in the painting Han Xizai's Night Banquet by Gu, a painter in the Southern Tang Dynasty. The sitting posture of ancient people is modern.
Practice sitting posture
That is, the sitting posture adopted by Confucianism, Buddhism and Taoism in their practice mostly adopts plate sitting. Because this sitting posture is the most stable, it is not easy to get tired. "Hand in hand, the heart is not scattered."
Sitting on a dish is also called squatting. To stumble is to describe the state in which the knotted feet are placed on the left and right thighs.
Bending knees and rolling feet is our innate ability, and it is the posture of the fetus in the mother's body. The softer the waist and legs, the stronger the ability to bend your knees and roll your feet, and the more vigorous your vitality is.
When sitting on the board, there are seven essentials for the body, also known as the "seven-support sitting method", among which the most important thing is to keep the spine straight, the body loose, the mind and body integrated, and support the body and mind.
Whether it is equal, sitting on the table or sitting on the table, it has the characteristics of "two positives and one harmony". Two meanings are upright and head upright; Always say that the spine should be straight. Different people can integrate these characteristics into their daily sitting posture and sum up a set of "golden sitting posture method" of their own.
Student gens
One punch and one foot is the golden sitting posture of students. The distance between the eyes and the book should be about one foot, the distance between the chest and the desk should be about one punch, and the distance between the fingers holding the pen and the nib should be about one inch.
Computer yizu
After sitting down, your legs are at right angles to your thighs, thighs are at right angles to your torso, your upper arms are at right angles to your forearms, and your eyes are parallel to your computer screen. This sitting posture can prevent mouse hands and prevent excessive fatigue of the spine.
Recreation yizu
"Hard but not soft" is the golden sitting posture when watching TV chat. Replacing soft with hard means replacing soft sofa with hard stool.
Because the soft sofa has no supporting force, it will make the whole hip sink, leading to excessive fatigue of muscle joints and long-term waist and hip pain, which is the same as sleeping in a soft bed with low back pain.
However, no matter how good you sit, you will always be tired after sitting for a long time. Therefore, it is the basic principle of health preservation to sit, stand and walk alternately to avoid keeping one posture for too long.
To say "kung fu" in sitting is not just a question of whether the external posture is correct or not. In order to be healthy, it is important to master three skills before sitting.
1, Fu Bath
Bathing is a guiding method recorded in the Book of Introduction in Han Dynasty, which means water bird.
Practice: cross your hands behind your back, palms facing each other, stretch your arms as far as possible to the back of your body, and then swing your arms up and down to imitate the flapping movements of waterfowl. Shake your arm lightly for about 30 times, then turn your head left and right respectively to move the cervical vertebra.
Bathing is a typical reverse movement, that is, the movement opposite to the daily posture, which can effectively adjust the body balance and relieve fatigue.
2. Stock delivery
Thigh means thigh, which is also the guiding method in the book introduction.
Practice: sit on the stool, relax your legs, lift your right calf horizontally, and put your right ankle on your left thigh, just like crossing your legs; Hold the right knee and ankle naturally with both hands, and gently press the right knee at the same time, with a gentle and even rhythm, pressing for 20 ~ 30 times, and then changing legs.
Crossing the thigh can stretch all joints of the leg, so it has a special health care effect on the hip and knee joint.
3, pinch of Gu Dao
Gu Dao is the anus, which the ancients called "the canal of chaff".
Practice: sit on the stool, relax, lean back, inhale deeply, retract the lower abdomen forcibly, and lift the anus at the same time to feel the same force as the perineum retracting into the abdomen; Then breathe slowly, relax the lower abdomen and relax the perineum.
Gu Dao is very beneficial to improve sexual function, male and female reproductive system and perianal health. Moreover, taking a deep breath when pinching the grain is beneficial to the blood circulation of the whole body.