For beginners, it is necessary to know a correct sitting posture, and he will lay a good foundation for later exercises. Without a good sitting posture, the following asana exercises will lose their foundation.

Yoga sitting posture is based on the center of ischium, which needs constant adjustment to feel the position of pelvis and legs.

And it needs to be realized step by step according to the general principles of muscle holding bone, line alignment and line alignment. Let's talk about the basic cross-legged sitting in detail:

1, need to cross at about half of the tibia of the calf, and push each other through the center of the calf to maintain the stability and strength of the leg, which can be uploaded around the pelvis to make it stable. Keep your toes extended and your heels under your knees to support and prevent pressure on your knees.

2. The thigh needs both hands to rotate from the outside to the inside, so that the femoral head can enter the joint cavity to maintain alignment, and then stabilize the thigh through the strength of the calf.

3. Internal rotation of the thigh will make the inner groin stretch downward, and also make the pubic joint stretch downward appropriately. At this time, it is necessary to keep the sternum raised, which will keep the abdomen stretched and relaxed.

4. Open the hip muscles to both sides by hand, so that the center of the ischium can be pressed to the ground. At the same time, you can stretch the ischium to both sides by hand, which will keep the waist stretched in a physiological bending shape and keep the sacroiliac joint relaxed without squeezing.

5. If the hips are too stiff, the knees will be higher than the hips, causing tension and pressure in the waist. At this time, you need to adjust the height of your hips until your knees are as high as your hips.

6. Keep the hips extended to the ground and drive the coccyx to retract to the pubic symphysis of pelvis.

7. The side waist should be stretched by lifting the shoulder, and the trapezius muscle should be stretched backwards, and the scapula should be naturally pushed to the front chest. Opening the anterior thoracic cavity will bring space to lift the sternum, and at the same time, it will also drive the thoracic vertebrae to extend upward. After the chest cavity is opened, it is necessary to adjust the position of the head, so that the trapezius muscle moves backward continuously, creating space for the cervical vertebra to return backward, which will make the head return backward to the acromion and be in a straight position.

I hope it helps you.