As a 66 year old male I have been trying to achieve this position practising every day for 3 months. I am still a centimeterover my heels with my butt and have considerable pain in my knees trying it. No so easy but I will persevere
I feel your pain. I have a knee that's was operated on almost 50 years ago, and it can give me curry when I attempt seiza. However it is such a beautiful posture that I am motivated to try to get it as best I can. My current strategy is by way of cushions. Starting with big ones and then stage by stage reducing the size. I'm not saying it's ideal. Just that it's something I am testing out.
You never cease to impress. I was stationed in Japan many years ago and took up kendo. So learning to sit in seiza was hard but it really does have health benefits. Thanks for teaching others how to sit in this position.
@8bg201 thanks for the advice :). I found that with practice/ gradual increases in time sitting it got much better within a few days, and now I can sit fine :). Must have needed to increase my flexibility or something :)
When I was younger doing Seido karate we used to meditate in Seiza. However it was so painful for me it was like torture instead! Now 30 years later I’m even worse. I’m gonna try this for a minute a day, I’ll update with progress. Cheers!
This is a nice explanation of seiza. I've now been here for over a decade, practicing Aikido, and I can sit in seiza comfortably, with my back straight. Some thoughts: Seiza is not a Samurai seating method (except in later history, and only in formal situations). It's a more modern method of sitting that nobody in their right mind who has to move quickly would ever sit in for longer than a couple of minutes. I don't think most Japanese people are aware of this. It might be worth adding that for sitting cross-legged, Japanese people often use a zabuton -- a cushion, if they are going to sit for any length of time on the floor. Women do not feel as comfortable sitting in seiza with their legs spread so far apart as you've shown, in my experience. Cheers from Fukuoka.
I have been following this program for 3 days, first 2 days were minute on minute off repeated 2 or 3 times. Today my body figured something out and trusted the movement and my legs relaxed into it. I sat for 7 1/2 minutes and got 5 minutes of meditation in. The padding was 3/8 inch puzzle mats one thick. Thanks again for the good work. I think the key thing is getting your hips on your heels, that way weight goes straight down and skips the knee.
Finding that alignment takes some time, but when you get it, the whole thing is much easier for sure. Glad you're working up gradually and feeling more comfortable :)
Man the last videos are so great. Luckily I worked my seiza for years :) I've done Elements, and I'm currently doing Vitamin, Floor Loco and Integral Strength. End-year goal is the press to handstand. This is so much fun! Thanks and keep the videos coming!
Wow! I've always had pain in my knees when trying to sit like this. I never knew I was doing it wrong! That explains a lot. Thanks for all of your awesome videos! 🙏
Thank you for this very helpful video. I've also lived in Japan for many years and practice a style of Japanese buddhism where we chant to a mandala while sitting seiza. Most Japanese adherents seemingly have little to no problem maintaining this position for comparatively long periods. However, for me, after about five minutes my legs start to go dead and it is quite painful to actually stand up. I resorted to a small stool years ago! I'm going to try your execises and see if I can get down there with my Japanese friends!
I practice Aikido. I've always wondered if there's a proper way for Seiza and now I know! Thank you for the tutorial! Gonna try the proper way out from now on!
Thank you so much for this video. It is really helpful. I will be participating in a tea ceremony in about a month and been practicing couple of times a day but this video helped a lot
Back when I was young and doing a lot of karate training I could jump straight out of seiza, throw a kick with each leg one after the other and land in a ready position Being a lot older older now and having a collapsed fracture in my kneecap following an accident where I also snapped the tibia and tibia just below the knee I can't even get into the position now, your video came up my feed and watching it's kinda given me a push to start working on it, I'm back to where I can run on it now so if I take it slow I should be able to make some gains Really good video, subscribed to your channel after seeing it
Thanks! Being able to get up very quickly and have a strong base under you is very important in martial arts, and that's one reason for some of the details in the way we show it here.
So great loving these new videos you are putting out. I was just wondering how I could learn to sit on my heels comfortably and was already intuitively doing what you recommended so its great to know I am on track! Now I just need the patience.
I've been following your channel for quite some time, and the content had always been great, but the videos you've been producing for the past few months are on a whole another level - AMAZING. On another note, Elements are awesome, and I really enjoy seeing movements from that program, as well as from Resilience, making appearance in your videos. Thank you and keep up the great work!
Thankyou for this. I am a karate instructor and nice to have this perspective from you. Just recovering from two totally torn ankle ligaments so seiza a challenge for me at present but working on it!
Thanks for the tip of placing the heel under the sit bones. Just this small change allowed me to drastically increase the time I could sit in this position comfortably.
I tend to sit with my heels facing out. Your explanation of what can happen with that longterm is seriously making me want to work more on that heels straight up variation more often.
@@gmbfit it’s definitely a lot less comfortable for me with heels up. Did it a lot when I was doing tea ceremony but not in every day life. Least now I’m aware of it
Thank you for this video. I'm 36 years old and I started Kendo 4 months ago and I've really been struggling with sitting in seiza. This has been a big help and I've finally understood how to do it properly.
I'm from China. You can try to do it in a new level by separating your big toes BUT keeping the heel touched. It looks like English letter Y or Chinese character 丫. I learned it from my teacher Chi Song.
Thank you Very much.! Knee injury had resulted in either painful or non ability to do seiza and heel sitting for the past 10 years. Your pulsing idea inspired me to forearm press against my bad knee with hand on the floor to power stretch my calf area. It works in just a couple minutes...temporary pain free seiza and heel sitting both. Like decades past in judo and sosuishi-ryu where we did both on the mat. I will continue doing this stretch and appreciate your video.
Very nicely explained. Thanks for sharing. I noticed that sometimes I do sit in it with the toes slightly crossing, with no certain preference. Cheers!
Been doing this and horse stance daily for a few weeks now. doing only these two exercises and Im starting to really notice a massive positive difference. Thanks
@@gmbfit a lot of stiffness/ tightness in my knees and hips has been a constant issue for many years. I have been doing the two static exercises fairly consistent for a few weeks and it has made an amazing difference. I have tried so many things that has never worked but this is a game changer for me.
A “smaller” but very important goal for me this year. Regain my ability to sit and then COMFORTABLY sit on my heels (seiza style) Used to never be a problem. Then I lost it for a while after a knee injury, but I got it back and could sit in seiza again 2018-2019. But LOST it during 2020 (lockdown depression) I did not even try to sit this way for 2 years. I started working on regaining it last week and I’m already seeing some improvements. But just stumbled on this training video 😃 Now I can work on it a bit more intelligently and strategically. THANKS A MILLION, @GMB Fitness
Saw it one time in some cartoon anime when I was like 9 and its just the norm for me, seeing others struggle with it blows my mind because it just feels normal
I learned seiza in Goju Karate. I never crossed the toes before. However sometimes I used it to hold the position longer. Seems to take off the pressure. However if I am doing a quick sit I sit normal to get up quick as you showed.
From Wikipedia: “A law that came into effect in April 2020 recognizes seiza for extended periods of time as a morally unacceptable form of punishment according to Japan's Ministry of Health, Labour and Welfare.” Why? “Those unfamiliar with seiza will likely find that maintaining it for more than a minute or two tends to lead to paresthesia, whereby the compression of the nerves causes a loss of their blood flow, with the accompanying "pins and needles" feeling, followed by painful burning sensations, and then eventually complete numbness in the legs.” … “Experienced seiza practitioners can maintain the posture for forty minutes or more with minimal discomfort. Certain knee problems are made worse when assuming this position.”
I started months ago to be occasionally in a deep squat. Like while watching video or staring at the food in the oven. It has improved my mobility in gym quite a bit and in general better feeling in legs and lower back/core. During this video I tested seiza and I can do it but ankles and tibialis anterior(had to look up this name) are quite stretched and hurting so I find that good reason to start doing seiza regularly. Great video!
It may not be healthy *for you* depending on various factors, but the position itself has been a resting position for hundreds of millions of people for centuries at least... :)
Thank you, I can already see this is helping, and I can take time each day to work on it before my next kendo session in two weeks time. Honestly, once I realised it was so difficult, this is what was bothering me the most about kendo. Cheers
This is the video I need! I have practiced martial arts for over 25 years and I really struggle with knee issues. Making Seiza is almost impossible these days... so I don't even attempt it anymore. I'm going to work on this as part of my training. 👍
Sorry to hear that. It's getting more common, even in Japan to have knee trouble with this now. Seems like modern lifestyle isn't great for you... who knew? But be gentle, and you may be able to get some of that back. We do happen to have a lot of other videos and programs that can help ;)
I know this is outside the scope of your channel but would you consider maybe a miniseries about moving to Japan long-term (kind of an expat thing)? Personally, I 'd be more interested in cheaper, more rural living in Japan but still close to the beach. I've been learning from you for a while now and you present information very well
Well explained, thank you. I noticed that if I bow low, in seiza, stretch my hands out as far as possible, I get a good stretch in the upper back and shoulders. Could you comment on that please. I found seiza by watching a Japanese serial and I found it self aligning, as you stated, and quite refreshing.
What might be happening is that you're experience a type of traction in the spine due to taking the pressure off and reaching out to lengthening it. Definitely a nice thing to do :)
just watching this gives me phantom pains in my knees. All the same I am working toward a deep resting squat(also torture at the moment). This just got added to the list. :))
Excellent video! We regularly sit seiza in our class, and use it throughout several katas. Any tips for..more seasoned.. practitioners to make sitting seiza for perhaps 15 minutes more comfortable? It seems it bothers many of us in our 50's, when in our 20's it was not an issue.
7:02 is easy for me. However, when I point my toes backwards (like in the regular seiza) my feet start to cramp painfully. Any ideas how I can get around this?
It used to happen to me, but I've been practising seiza for a while and I have no problem now. You must develop your plantar flexion ability. The progression Ryan proposes (using your hands for support) will help you. Other than that, look for ankle exercises for beginning swimmers/triathletes, who really need a great plantar flexion. Triathletes in particular usually need to work on this, to offset the stiffness that may come from running. e.g. th-cam.com/video/GgW9s2phkLk/w-d-xo.html
Go slow with very short duration of time (couple seconds), gradually working up to longer periods of time. As long as there is no pain, with time and practice it should get easier.
Might be that you're not used to the position. If it's pain then I'd stop doing it. But if it's a matter of discomfort then try shifting your feet into a position that feels better.
Do you have your heels together as I cover in the video? That will help and you'll get used to it over time. But also understand that no matter who you are your feet will eventually get numb if you sit there for prolonged periods of time.
Ajummas in Korea were like omg so formal! Relax! Aren’t you uncomfortable? But it actually is more comfortable for me, at least for ten minutes. Would love to be able to sit that comfortably for longer.
I grew up with this and still have traces of the bubble cushion ‘taco’ posterior below my ankle. Why do this? Strengthens knee supporting structures especially if done from childhood! My knees are strong!!! When feet fall asleep sitting seiza, was taught to lick index finder and make sign of the cross on forehead. Distraction or works? ? 😂
I pretty much have always sat in this position even sitting in a booth or a chair. First week of February 2022, someone tripped me and I ended up tearing all of the ligaments in my left knee. Upon being dropped off at home, I was unable to walk or put any weight at all on my left leg and was not able to lift my leg to get into the bathtub shower. So I was washing my left foot in the bathroom sink and then I had my weight on my left leg to put my right foot into the sink and my left knee bent completely backwards! It was a very loud sound as if someone had just broken a very thick fat carrot. I was not able to get up and just laid on the bathroom floor for days yes I do live with a man but he's completely oblivious to me. So I finally crawled to my bedroom took me about 12 hours and was going to call the ambulance but my friend who tripped me told me he would pick me up and take me to the hospital. Yes he picked me up all right but it was past 3:00 p.m. and he needed to have his gin and tonic and said he would just take me tomorrow. Never did take me until a week later and he just took me to a walk-in clinic that was unable to do anything. So nine days after the incident I finally got my doctor to order x-rays and two days later she said that all my ligaments in my knee were torn and that and the end cap on my bones were broken off and that there was CFS flowing out of my bones which was causing the inflammation. So totally completely angry that both the person I live with and this person who tripped me at a casino didn't give a crap about me and how much pain I was in which is why I ended up causing all the tendons and ligaments to be ruptured. Never could get a ride to a physician to have the surgery. So now after being a professional gymnast for 40 years I am not even able to stand without my left knee constantly popping and feeling like it wants to snap backwards. So I have not sat in this position since February 3rd 2022. So question is, do you recommend me attempting this position knowing my history with my left knee? I really honestly never thought Anything could happen to me physically since I have always been riding my bike 500 miles a month and walking 60 miles every month as well. Just so irritated that someone could ruin my life because of his insane jealousy.
It sounds like you need medical attention for this and advice from someone familiar with your specific case details. I would not recommend trying this if you have any concerns whatsoever. You've had an awful experience, that's fur sure. Heartbreaking to hear. Please get physical therapy and take your recovery seriously.
Great video. I’m an Elements member but have not used the program in a while but plan to get back. Q: My challenge with seiza is that I am missing 30% of my plantar flexion so my feet won’t lie flat to the floor??
It's weird because I can sit without pain for long periods of time in the variation seiza method explained at 7 minutes in the video. But when i try to sit the first way I have so much pain ontop of my left snd right foot, I really want to teach myself to sit the first method. Is there a reason why the second method is so easy and pain free but the first method is just pain on the top of my feet? Im 30, 175cm and am aviut 80kgs lean, never been that flexible with cross legged either but that has imporved over the years as i have veen doing it nore frequently.
Thank you for the detailed video! I’ve been trying to get into comfortable seiza for about a year now. My issue seems to be my calves that are screaming more than my knees when I’m fully resting on my heels. Any suggestions for what to do?
Interesting video, is there any modifications as to doing it with footwear or boots, especially ? It would/could be a practical posistion to be in when out and about in the field supplementing the squat and/or kneeling ones when working on ground level stuff.
Hi from Argentina. Is it dangerous for the knee to do the rocking motion to the side where shins seem to move creating space in the knee caps? I don't know if I have made myself clear🙂
Thank you. I'll see how I do with these stretches. I can sit criss cross no problem, but for seiza, I can't get my butt anywhere near my heels at all. Do you think it's possible to improve this with these stretches then? I've been looking at some of your videos and gads, my modifications need modifications. I have been doing barbell lifts the last couple years (cause why not start this in your 50s right) and am stronger, but mobility issues keep getting in my way.
@@gmbfit I would like to practice seiza but I need to be certain it's not damaging to my body over the long term. Sitting on the chair has already done so.
@@AJ-iu6nw If you have a specific reason to be concerned, just skip it. I'm not out here trying to convince anyone to do anything they think will hurt them. Just use some common sense. If it hurts, stop.
How crucial is having the knees three fist width apart? With knees together my heels sit beneath the sit bones no problem but spacing them apart forces my heels out to the sides despite keeping toes together. My ankles just don’t want to play ball unless the knees are together where they’re perfectly comfy. Bodily quirk maybe?
It must be precisely three fists. No more, no less. Three of Ryan's fists. Don't ask where the third fist comes from. He has to physically be with you while you sit this way; it's a very important Japanese tradition ;) Of course, you can always adjust.
@@gmbfit Update: After some experimentation two fists seems to be the sweet spot but for some extra pain relief try this hack. Keeping both arms straight, lift arms until parallel to the ground then rotate outwards 180 degrees (precisely) and extend middle fingers skywards (must be the student’s fingers of course). Works a treat at diverting that negative energy away from the ankles ;-)
Hello sir, fantastic content as always! A question if you have a moment: when I sit in this position, the top of my feet really get jammed into the ground, and that is the thing that limits my sitting in this position. At 2:20 you talk about having your heels point straight up, which for me, increases that pressure on the very feet bones that hurt! If I slightly roll my feet out, it's a bit better, but that is against your advice. My quads are also very tight and prevent my sitting back on my sit bones (Sitz Bones?) and heels ... that may be relevant. Any suggestions, or is this just a matter of time, pain, and patience? Cheers and best wishes, 有難うございます。とてもいい先生です。jz
Well, you can't expect changing the way you sit to instantly be comfortable unless you've been sitting in an extremely silly way util now. Work up to it gradually and experiment with the alignment. If you think your quads are too tight, you might consider doing something about that.
This video will be more effective if the language chosen is British English. This is akin to Vajrasana of Hatha Yoga and is a proven posture for better digestive health.
I've never practiced this, but can somehow do it effortlessly. Wonder if it's some genetic thing, because I'm the kind of guy who can't even touch his toes. Too bad my ankles don't stretch as well in the other direction or I could do the heel squat thing and look like a tough guy. I might have to take up smoking if I ever get to that point.
After a few minutes of stretching I can get into seiza but when I come out of it I can't feel my legs and it takes a while for the circulation to come back. Does that problem go away after some practice?
This is called as Vajra aasana (diamond pose). Diamond is considered one of the strongest substance known to man. By doing this one can become strong as diamond. This is the only aasana that can be done soon after meals whereas all other poses needs to be done in an empty stomach.
Without having tried any of your suggestions yet, my feet go to sleep when I'm in seiza for awhile. Do you think aligning my feet so that the heel is over the toe instead of the heels bowing outwards would help with that?
As a 66 year old male I have been trying to achieve this position practising every day for 3 months. I am still a centimeterover my heels with my butt and have considerable pain in my knees trying it. No so easy but I will persevere
Just be gentle and stay consistent like you are - you'll get it :)
I feel your pain. I have a knee that's was operated on almost 50 years ago, and it can give me curry when I attempt seiza. However it is such a beautiful posture that I am motivated to try to get it as best I can.
My current strategy is by way of cushions. Starting with big ones and then stage by stage reducing the size. I'm not saying it's ideal. Just that it's something I am testing out.
you could also eat a alot and get a cm that way hehe
Been practicing seiza slowly no forcings for two weeks and now slowly touched butt to my heels but still painful quite bit few areas.
Easy does it, way to go.
You never cease to impress. I was stationed in Japan many years ago and took up kendo. So learning to sit in seiza was hard but it really does have health benefits. Thanks for teaching others how to sit in this position.
Thank you - it's not comfortable to learn, especially for those of us who learned by doing it on hardwood floors...
@@gmbfit 😭
I know a lot of people complain about knee pain when they first start seiza, but my pain point has always been the front of my feet/ankle flexion.
Funnily enough, me too (and I’ve just stumbled across this video). Do you find it gets better with practice?
@8bg201 thanks for the advice :). I found that with practice/ gradual increases in time sitting it got much better within a few days, and now I can sit fine :). Must have needed to increase my flexibility or something :)
Same did it get better over time I think I lack ankle mobility
When I was younger doing Seido karate we used to meditate in Seiza. However it was so painful for me it was like torture instead! Now 30 years later I’m even worse. I’m gonna try this for a minute a day, I’ll update with progress. Cheers!
Yeah, it's a nice position if you do it well and build up to it :)
so no updates aka 0 progress?
This is a nice explanation of seiza. I've now been here for over a decade, practicing Aikido, and I can sit in seiza comfortably, with my back straight.
Some thoughts: Seiza is not a Samurai seating method (except in later history, and only in formal situations). It's a more modern method of sitting that nobody in their right mind who has to move quickly would ever sit in for longer than a couple of minutes. I don't think most Japanese people are aware of this.
It might be worth adding that for sitting cross-legged, Japanese people often use a zabuton -- a cushion, if they are going to sit for any length of time on the floor.
Women do not feel as comfortable sitting in seiza with their legs spread so far apart as you've shown, in my experience.
Cheers from Fukuoka.
Idk man atleast they don’t sit in kiza
Yes, I did see a Japanese yotuber claim the samurai used to favour sitting cross-legged. The Edo period was when seiza took off.
I have been following this program for 3 days, first 2 days were minute on minute off repeated 2 or 3 times. Today my body figured something out and trusted the movement and my legs relaxed into it. I sat for 7 1/2 minutes and got 5 minutes of meditation in. The padding was 3/8 inch puzzle mats one thick. Thanks again for the good work.
I think the key thing is getting your hips on your heels, that way weight goes straight down and skips the knee.
Finding that alignment takes some time, but when you get it, the whole thing is much easier for sure.
Glad you're working up gradually and feeling more comfortable :)
Man the last videos are so great. Luckily I worked my seiza for years :)
I've done Elements, and I'm currently doing Vitamin, Floor Loco and Integral Strength. End-year goal is the press to handstand.
This is so much fun! Thanks and keep the videos coming!
Get at it! So glad you're enjoying these lately :) Don't be a stranger!
Wow! I've always had pain in my knees when trying to sit like this. I never knew I was doing it wrong! That explains a lot. Thanks for all of your awesome videos! 🙏
Glad it's helpful for you!
I used to spend time in seiza doing Kenjitsu..Once again yall are making me realize the old ways are best.
Thank you for this very helpful video. I've also lived in Japan for many years and practice a style of Japanese buddhism where we chant to a mandala while sitting seiza. Most Japanese adherents seemingly have little to no problem maintaining this position for comparatively long periods. However, for me, after about five minutes my legs start to go dead and it is quite painful to actually stand up. I resorted to a small stool years ago! I'm going to try your execises and see if I can get down there with my Japanese friends!
I practice Aikido. I've always wondered if there's a proper way for Seiza and now I know! Thank you for the tutorial! Gonna try the proper way out from now on!
Right on! Most school never actually teach this in any detail, which I've always thought was strange.
Thank you so much for this video. It is really helpful. I will be participating in a tea ceremony in about a month and been practicing couple of times a day but this video helped a lot
Back when I was young and doing a lot of karate training I could jump straight out of seiza, throw a kick with each leg one after the other and land in a ready position
Being a lot older older now and having a collapsed fracture in my kneecap following an accident where I also snapped the tibia and tibia just below the knee I can't even get into the position now, your video came up my feed and watching it's kinda given me a push to start working on it, I'm back to where I can run on it now so if I take it slow I should be able to make some gains
Really good video, subscribed to your channel after seeing it
Thanks! Being able to get up very quickly and have a strong base under you is very important in martial arts, and that's one reason for some of the details in the way we show it here.
Holy crêpe. You must have been a machine!
Thank you for covering the many why's of this practice.
So great loving these new videos you are putting out. I was just wondering how I could learn to sit on my heels comfortably and was already intuitively doing what you recommended so its great to know I am on track! Now I just need the patience.
Right on - and it does take patience.. :)
Very helpful video, I’m in the mix of self training myself and it instantly made a lot of sense thank you sm!
I've been following your channel for quite some time, and the content had always been great, but the videos you've been producing for the past few months are on a whole another level - AMAZING.
On another note, Elements are awesome, and I really enjoy seeing movements from that program, as well as from Resilience, making appearance in your videos.
Thank you and keep up the great work!
Thanks, Tamara! I like to think we're getting better all the time :)
Thankyou for this. I am a karate instructor and nice to have this perspective from you. Just recovering from two totally torn ankle ligaments so seiza a challenge for me at present but working on it!
Oh dang, sorry to hear about the injury. It's actually more common than you'd expect. Hope this helps after your recover.
Thanks for the tip of placing the heel under the sit bones. Just this small change allowed me to drastically increase the time I could sit in this position comfortably.
I don't know how that detail has gone under-acknowledged for so long... it really does make a huge difference!
What a great video! As a judoka I found the content very interesting and useful!
Thank you!
I tend to sit with my heels facing out. Your explanation of what can happen with that longterm is seriously making me want to work more on that heels straight up variation more often.
It's not awful if it's sporadic, but as a habit, you definitely wanna work on getting the heels pointing a bit more up.
@@gmbfit it’s definitely a lot less comfortable for me with heels up. Did it a lot when I was doing tea ceremony but not in every day life. Least now I’m aware of it
Thank you for this video. I'm 36 years old and I started Kendo 4 months ago and I've really been struggling with sitting in seiza. This has been a big help and I've finally understood how to do it properly.
Right on. Give it time. All those people in your dojo who do it comfortably have has a lot of time to get that way :)
Thanks for the guideline!!! I want to reach this level!!!
As always brilliant. What a way to balance out the muscle groups. Knee was diving me a few twings, some seiza and ohhhh so much better.
Wow, really glad it's helping so quickly. Just don't overdo it either :)
I'm from China. You can try to do it in a new level by separating your big toes BUT keeping the heel touched. It looks like English letter Y or Chinese character 丫. I learned it from my teacher Chi Song.
Cool! Thank you.
Thank you Very much.! Knee injury had resulted in either painful or non ability to do seiza and heel sitting for the past 10 years. Your pulsing idea inspired me to forearm press against my bad knee with hand on the floor to power stretch my calf area. It works in just a couple minutes...temporary pain free seiza and heel sitting both. Like decades past in judo and sosuishi-ryu where we did both on the mat. I will continue doing this stretch and appreciate your video.
Glad it helped! Man, knee injuries are so common in martial arts, and then we make everyone sit like this...
Great video. Also the heels in proper position push precisely on the sciatic nerve, which important to remain proper posture...
Very nicely explained. Thanks for sharing. I noticed that sometimes I do sit in it with the toes slightly crossing, with no certain preference. Cheers!
Thank you very much for revealing these intricacies-this is wonderful information! 🙇🏻♂️
Sure thing - it's one of those things nobody ever seems to bother explaning
I’m a Zen Buddhist, who use to study Iaido and Kyudo. Siting in seiza for me as natural as breathing^^ ATB🙏🏻🍀❤️
Yep! Some of us have had "a few years" to practice ;)
@@gmbfit thank you very much for leading us correct way, Sensei!
I feel ya bro, lived in Vietnam 17 years. No seiza there .But my static squat is dope.
haha, yeah, you get better at what you spend time doing - I did a lot of squatting too :)
there are paths through the woods, your videos and GMB are a well blazed path through the forest of good safe movement and strength.
Thanks :) We are doing our best.
Great video! Thanks!
Been doing this and horse stance daily for a few weeks now. doing only these two exercises and Im starting to really notice a massive positive difference. Thanks
What specifically do you feel changing?
@@gmbfit a lot of stiffness/ tightness in my knees and hips has been a constant issue for many years. I have been doing the two static exercises fairly consistent for a few weeks and it has made an amazing difference. I have tried so many things that has never worked but this is a game changer for me.
@@davidmcclatchey2133 Really happy to hear this!
A “smaller” but very important goal for me this year. Regain my ability to sit and then COMFORTABLY sit on my heels (seiza style)
Used to never be a problem. Then I lost it for a while after a knee injury, but I got it back and could sit in seiza again 2018-2019. But LOST it during 2020 (lockdown depression) I did not even try to sit this way for 2 years.
I started working on regaining it last week and I’m already seeing some improvements. But just stumbled on this training video 😃 Now I can work on it a bit more intelligently and strategically. THANKS A MILLION, @GMB Fitness
Oh yeah, that's frustrating, but if you're gradual and consistent, you can get it back :)
Saw it one time in some cartoon anime when I was like 9 and its just the norm for me, seeing others struggle with it blows my mind because it just feels normal
Like that for some people. :)
I learned seiza in Goju Karate. I never crossed the toes before. However sometimes I used it to hold the position longer. Seems to take off the pressure.
However if I am doing a quick sit I sit normal to get up quick as you showed.
Thanks for the guidance. GMB has been instrumental for my Seiza although I'm still working on Kiza :)
From Wikipedia: “A law that came into effect in April 2020 recognizes seiza for extended periods of time as a morally unacceptable form of punishment according to Japan's Ministry of Health, Labour and Welfare.” Why? “Those unfamiliar with seiza will likely find that maintaining it for more than a minute or two tends to lead to paresthesia, whereby the compression of the nerves causes a loss of their blood flow, with the accompanying "pins and needles" feeling, followed by painful burning sensations, and then eventually complete numbness in the legs.” … “Experienced seiza practitioners can maintain the posture for forty minutes or more with minimal discomfort. Certain knee problems are made worse when assuming this position.”
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I started months ago to be occasionally in a deep squat. Like while watching video or staring at the food in the oven. It has improved my mobility in gym quite a bit and in general better feeling in legs and lower back/core. During this video I tested seiza and I can do it but ankles and tibialis anterior(had to look up this name) are quite stretched and hurting so I find that good reason to start doing seiza regularly. Great video!
Just be gentle and gradually get used to it. Same as the squat - with time and practice, it'll get easier :)
@@gmbfit Thanks, I will try to keep that in mind and not rush :)
Glad to know this is a safe way to sit long term, I've always found it most comfortable but had concerns it may negatively impact my knees and ankles.
It may not be healthy *for you* depending on various factors, but the position itself has been a resting position for hundreds of millions of people for centuries at least... :)
Thank you, I can already see this is helping, and I can take time each day to work on it before my next kendo session in two weeks time.
Honestly, once I realised it was so difficult, this is what was bothering me the most about kendo. Cheers
It's crazy how often small things like that can make us dread something we enjoy. It'll take time to build comfort, but I'm glad this helps.
@@gmbfit day 2, going well!
Great video! Thank you! 🙏
This is the video I need! I have practiced martial arts for over 25 years and I really struggle with knee issues. Making Seiza is almost impossible these days... so I don't even attempt it anymore. I'm going to work on this as part of my training. 👍
Sorry to hear that. It's getting more common, even in Japan to have knee trouble with this now. Seems like modern lifestyle isn't great for you... who knew? But be gentle, and you may be able to get some of that back. We do happen to have a lot of other videos and programs that can help ;)
I know this is outside the scope of your channel but would you consider maybe a miniseries about moving to Japan long-term (kind of an expat thing)? Personally, I 'd be more interested in cheaper, more rural living in Japan but still close to the beach. I've been learning from you for a while now and you present information very well
Plenty of great channels out there that could do a better job than I could. ;)
@@gmbfit it was worth a shot. Some people you prefer to listen to ya know. Thanks for all the great fitness videos
@@shakt77 Much appreciated. :)
Thank you for creating these videos. I am interested to see any tea ceremony videos you may want to make as well.
I'm definitely the wrong person to teach you that
@@gmbfit 🤣 thanks for your honesty
Love you guys :) still so great 😄
🙏😁🤘
One day we shall meet!!! 😊
Well explained, thank you. I noticed that if I bow low, in seiza, stretch my hands out as far as possible, I get a good stretch in the upper back and shoulders. Could you comment on that please. I found seiza by watching a Japanese serial and I found it self aligning, as you stated, and quite refreshing.
What might be happening is that you're experience a type of traction in the spine due to taking the pressure off and reaching out to lengthening it. Definitely a nice thing to do :)
Interesting viewpoint about sitting butt between your legs. That is the popular position in yoga for hero pose.
Not necessarily bad. Unless you sit in it all the time like some do over here. :)
I had no idea you lived in Japan. Very cool 😎
Amazing subject. Thank you for helping us improve our mobility
Cheers!
just watching this gives me phantom pains in my knees. All the same I am working toward a deep resting squat(also torture at the moment). This just got added to the list. :))
just be gradual and build it up over time
I think what works for me is buy switching toe positions when I'm getting tired
Awesome teacher
Thanks! been practicing a while... :)
Excellent video! We regularly sit seiza in our class, and use it throughout several katas. Any tips for..more seasoned.. practitioners to make sitting seiza for perhaps 15 minutes more comfortable? It seems it bothers many of us in our 50's, when in our 20's it was not an issue.
Build up your time gradually.
4:31 scared me!! 😊
Good thing I didn't have a sword in my hand. ;) Haha
Nice explanation.
What’s the location of your studio?
We have trainers in a bunch of locations. Check GMB.io/trainers :)
7:02 is easy for me. However, when I point my toes backwards (like in the regular seiza) my feet start to cramp painfully. Any ideas how I can get around this?
It used to happen to me, but I've been practising seiza for a while and I have no problem now. You must develop your plantar flexion ability. The progression Ryan proposes (using your hands for support) will help you. Other than that, look for ankle exercises for beginning swimmers/triathletes, who really need a great plantar flexion. Triathletes in particular usually need to work on this, to offset the stiffness that may come from running.
e.g.
th-cam.com/video/GgW9s2phkLk/w-d-xo.html
Go slow with very short duration of time (couple seconds), gradually working up to longer periods of time. As long as there is no pain, with time and practice it should get easier.
@Isak Tougaard Yep, same advice applies. Go slow for shorter periods of time working up to more time.
was extremely painful for me, attacked it aggressively. in a month i could sit in the full position but still hurts.
That's some devotion! Way to keep at it.
i dont have pain in my knees but my feet when i try this, is that normal and will it stop with time?
Might be that you're not used to the position. If it's pain then I'd stop doing it. But if it's a matter of discomfort then try shifting your feet into a position that feels better.
Which is better way of eating Sukhasana(easy pose-indian way) or Seiza(Japanese way)?
Great video!! Do you have any recommendations or exercises to help for the tate-hiza position?
Not really, it would depend on what part of that position is causing problems for you.
I am (surprisingly) able to get to Seiza, but my feet get numb. What can I do about that?
Do you have your heels together as I cover in the video? That will help and you'll get used to it over time. But also understand that no matter who you are your feet will eventually get numb if you sit there for prolonged periods of time.
I was able to do the sitting position but I had cramps in my feet. I don’t think you covered what I could do to eliminate that. Thanks for any ideas.
Time. You need time.
Did you ever have pain or problem with tops of the thigh. I feel like my legs are too thick.
Yes, I've heard others mention that as well in the beginning. With time it usually subsides.
Ajummas in Korea were like omg so formal! Relax! Aren’t you uncomfortable? But it actually is more comfortable for me, at least for ten minutes. Would love to be able to sit that comfortably for longer.
I grew up with this and still have traces of the bubble cushion ‘taco’ posterior below my ankle. Why do this? Strengthens knee supporting structures especially if done from childhood! My knees are strong!!! When feet fall asleep sitting seiza, was taught to lick index finder and make sign of the cross on forehead. Distraction or works? ? 😂
hahahaha, probably some deep magic mojo in that :)
I pretty much have always sat in this position even sitting in a booth or a chair. First week of February 2022, someone tripped me and I ended up tearing all of the ligaments in my left knee. Upon being dropped off at home, I was unable to walk or put any weight at all on my left leg and was not able to lift my leg to get into the bathtub shower. So I was washing my left foot in the bathroom sink and then I had my weight on my left leg to put my right foot into the sink and my left knee bent completely backwards! It was a very loud sound as if someone had just broken a very thick fat carrot. I was not able to get up and just laid on the bathroom floor for days yes I do live with a man but he's completely oblivious to me. So I finally crawled to my bedroom took me about 12 hours and was going to call the ambulance but my friend who tripped me told me he would pick me up and take me to the hospital. Yes he picked me up all right but it was past 3:00 p.m. and he needed to have his gin and tonic and said he would just take me tomorrow. Never did take me until a week later and he just took me to a walk-in clinic that was unable to do anything. So nine days after the incident I finally got my doctor to order x-rays and two days later she said that all my ligaments in my knee were torn and that and the end cap on my bones were broken off and that there was CFS flowing out of my bones which was causing the inflammation. So totally completely angry that both the person I live with and this person who tripped me at a casino didn't give a crap about me and how much pain I was in which is why I ended up causing all the tendons and ligaments to be ruptured. Never could get a ride to a physician to have the surgery. So now after being a professional gymnast for 40 years I am not even able to stand without my left knee constantly popping and feeling like it wants to snap backwards. So I have not sat in this position since February 3rd 2022. So question is, do you recommend me attempting this position knowing my history with my left knee? I really honestly never thought Anything could happen to me physically since I have always been riding my bike 500 miles a month and walking 60 miles every month as well. Just so irritated that someone could ruin my life because of his insane jealousy.
It sounds like you need medical attention for this and advice from someone familiar with your specific case details. I would not recommend trying this if you have any concerns whatsoever.
You've had an awful experience, that's fur sure. Heartbreaking to hear. Please get physical therapy and take your recovery seriously.
Is the gap between the knees also three fists for women?, my knees are always together
what to do about feet circulation getting cut off and feet getting numb? is there any feet position for that
You may have to shift your position around a bit. But mostly, it'll be gradually working up to more time in the positions.
Hi there. Quick question. Should we be trying to get our ankles together when we sit seiza? Or does it matter?
No
Great video. I’m an Elements member but have not used the program in a while but plan to get back. Q: My challenge with seiza is that I am missing 30% of my plantar flexion so my feet won’t lie flat to the floor??
Then do what you can do :)
It's weird because I can sit without pain for long periods of time in the variation seiza method explained at 7 minutes in the video. But when i try to sit the first way I have so much pain ontop of my left snd right foot, I really want to teach myself to sit the first method. Is there a reason why the second method is so easy and pain free but the first method is just pain on the top of my feet?
Im 30, 175cm and am aviut 80kgs lean, never been that flexible with cross legged either but that has imporved over the years as i have veen doing it nore frequently.
We are all built differently and any number of reason for why you're experiencing that. Like anything, take it slow and gradually work into positions.
Seize the seiza
I feel a ton of pressure in my knees, especially the backs of my knees when I try to sit like this. Please advise.
Do it gradually and don't just drop all your weight at first.
Thank you for the detailed video! I’ve been trying to get into comfortable seiza for about a year now. My issue seems to be my calves that are screaming more than my knees when I’m fully resting on my heels. Any suggestions for what to do?
Exactly what I say in the video - build up gradually :)
Interesting video, is there any modifications as to doing it with footwear or boots, especially ? It would/could be a practical posistion to be in when out and about in the field supplementing the squat and/or kneeling ones when working on ground level stuff.
Depends on a lot on the boots - size, how much ankle bend you have... play with it and find out what works.
Hi from Argentina. Is it dangerous for the knee to do the rocking motion to the side where shins seem to move creating space in the knee caps? I don't know if I have made myself clear🙂
Nothing shown in this video is dangerous.
@@gmbfit clever answer👍😅
Thank you. I'll see how I do with these stretches. I can sit criss cross no problem, but for seiza, I can't get my butt anywhere near my heels at all. Do you think it's possible to improve this with these stretches then?
I've been looking at some of your videos and gads, my modifications need modifications. I have been doing barbell lifts the last couple years (cause why not start this in your 50s right) and am stronger, but mobility issues keep getting in my way.
Of course, I think it's possible to improve. Otherwise, it wouldn't make much sense to teach it :) It takes time and doing it correctly.
Online information states that Seiza can damage the knees over time and isn't a healthy sitting position. Any rebuttal?
hahaha, rebuttal? I'm not in the habit of debating with anonymous "online information"
@@gmbfit I would like to practice seiza but I need to be certain it's not damaging to my body over the long term. Sitting on the chair has already done so.
@@AJ-iu6nw If you have a specific reason to be concerned, just skip it. I'm not out here trying to convince anyone to do anything they think will hurt them. Just use some common sense. If it hurts, stop.
Would this be bad for someone who has tight Achilles’ tendons?
Not necessarily
Haha just tried... my legs are too short 😂😅 my heels don't get to my sit bones
Is this for people with knee pain? I can barely move an inch back
No. Do this instead: gmb.io/knee-health/
Is this suitable in case of knee valgus?
Unless a physical therapist or doctor has told you your case is dangerous and should limit your movement options, then yes.
Great videos! What pants are those?
Just some cheap uniqlo pants
How crucial is having the knees three fist width apart? With knees together my heels sit beneath the sit bones no problem but spacing them apart forces my heels out to the sides despite keeping toes together. My ankles just don’t want to play ball unless the knees are together where they’re perfectly comfy. Bodily quirk maybe?
It must be precisely three fists. No more, no less. Three of Ryan's fists. Don't ask where the third fist comes from. He has to physically be with you while you sit this way; it's a very important Japanese tradition ;)
Of course, you can always adjust.
@@gmbfit Update: After some experimentation two fists seems to be the sweet spot but for some extra pain relief try this hack. Keeping both arms straight, lift arms until parallel to the ground then rotate outwards 180 degrees (precisely) and extend middle fingers skywards (must be the student’s fingers of course). Works a treat at diverting that negative energy away from the ankles ;-)
@@amosjl you perfectly described one of my favorite exercises :) Glad you found the right width for you.
My legs always go numb and I dont know what I am doing wrong for that to happen
Like it says in the video, you gotta build up to longer durations over weeks or months.
Wow. My ankles are really tight. I’m going to work on this
haha, yeah, we don't usually notice tightness in plantarflexion, but it's good to work on - just be gradual with it!
Getting into isn’t an issue…but my legs and feet start to fall asleep after a while. Anything I can do about that?
Gradually increase the time you spend with shorter, more frequent durations.
Hello sir, fantastic content as always!
A question if you have a moment: when I sit in this position, the top of my feet really get jammed into the ground, and that is the thing that limits my sitting in this position. At 2:20 you talk about having your heels point straight up, which for me, increases that pressure on the very feet bones that hurt! If I slightly roll my feet out, it's a bit better, but that is against your advice.
My quads are also very tight and prevent my sitting back on my sit bones (Sitz Bones?) and heels ... that may be relevant.
Any suggestions, or is this just a matter of time, pain, and patience? Cheers and best wishes, 有難うございます。とてもいい先生です。jz
Well, you can't expect changing the way you sit to instantly be comfortable unless you've been sitting in an extremely silly way util now. Work up to it gradually and experiment with the alignment. If you think your quads are too tight, you might consider doing something about that.
@@gmbfit Thanks, I'm not expecting any quick fixes, was wondering if my issue was a common one. I'm working on other flexibility issues. Cheers! z
When I try to get into Seiza, my feet start cramping. Is there an exercise that can help with that?
Just time and exposure to the position.
This video will be more effective if the language chosen is British English.
This is akin to Vajrasana of Hatha Yoga and is a proven posture for better digestive health.
🤣🙄
The top of both of my cavus feet hurt.
I want to continue practicing seiza. Any danger?
Thx for all your vids
I don't know what a cavus is, but if you believe sitting this way is dangerous for you, simply don't do it.
@@gmbfit 🙏
I've never practiced this, but can somehow do it effortlessly. Wonder if it's some genetic thing, because I'm the kind of guy who can't even touch his toes. Too bad my ankles don't stretch as well in the other direction or I could do the heel squat thing and look like a tough guy. I might have to take up smoking if I ever get to that point.
It's not really supposed to be hard. But maybe spend some time on the things that aren't so easy for you ;)
@@gmbfit oh dang, I got the wrong impression. Thanks for clearing that up.
After a few minutes of stretching I can get into seiza but when I come out of it I can't feel my legs and it takes a while for the circulation to come back. Does that problem go away after some practice?
There could be a lot of factors. If it's only this position, then spending more time with it should improve matters.
My sit-bones sit just over the heels. i.e my thigh bones are long, or my calves are too short. I'm guessing this is not a problem.
It may be that you have a bone structure that's significantly outside of median ranges, but I bet you'll be fine :)
Well we call it vajrasana is yoga 😊
Cool
This is called as Vajra aasana (diamond pose). Diamond is considered one of the strongest substance known to man. By doing this one can become strong as diamond. This is the only aasana that can be done soon after meals whereas all other poses needs to be done in an empty stomach.
My only problem is I get a cramp in the arch of my foot.
That goes away with more practice.
Without having tried any of your suggestions yet, my feet go to sleep when I'm in seiza for awhile. Do you think aligning my feet so that the heel is over the toe instead of the heels bowing outwards would help with that?
Yes, I think if you do it the way shown here, it will be better.