By James Harvey Stout (deceased). This material is now in the public domain. The complete collection of Mr. Stout's writing is now at http://stout.mybravenet.com/public_html/h/ >

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1. We gain various benefits from good posture.
2. The techniques.

We gain various benefits from good posture. Correct posture is not an austere discipline; it is a natural physical state which feels relaxing and energizing. It gives us these advantages:

1. It requires less effort. When our body (and the spine in particular) is in a balanced position, we are kept erect effortlessly by the spine and the rest of the skeletal system rather than by the work of our muscles. We take advantage of the body's natural design to counteract gravity.
2. It prevents the disturbances which we would feel from tension or pain resulting from an improper position of the spine and other parts.
3. It allows us to breathe more freely. Proper posture opens the air column in the throat and chest, and it lets the ribs move easily. This enhancement is particularly beneficial during breathing exercises. Also, the increased oxygen supply in the brain will increase our alertness.
4. It permits the spine and the rest of the body to experience a stronger flow of energy. This is important, because the energy will probably increase during meditation.
5. It allows a freer circulation of blood. This will increase the amount of oxygen and nutrients in the brain, so we will be more attentive to the meditation.
6. Symbolically and psychologically, it asserts our state of vigilance, in the same way that a slumped position expresses lethargy.

The techniques. All of these suggestions can be used when we sit in a chair; some can be used when we sit on the floor.

1. The hips: Sit solidly on the two "sit bones" of your pelvis, with the weight evenly distributed between them.
2. The feet: They are relaxed, flat on the floor, pointed straight ahead, set apart at a distance equivalent to the width of the hips, and distributing the weight equally between the left and right foot (and also equally between the heels and balls). Feel a solid, broad contact between your feet and the floor, to maintain a grounding for the enhanced energies which arise during meditation.
3. The legs: The knees are pointed straight ahead. They are not crossed; crossing causes stress in the spine. The knees are at least as high as the hips; if we need to elevate the knees, we can put our feet on a stack of books.
4. The neck: The neck naturally extends upward when we imagine it being gently raised by a helium balloon connected to the top of the head; allow this extension to occur without pushing upward. When the neck is extended, it does not have a severe forward curve. Position the neck so that the air moves freely through it.
5. The back: The back is extended by the imaginary helium balloon which also extended the neck; during this extension, the back should broaden slightly, while the shoulders relax and drop straight down (instead of rounding forward). Rather than sitting "ramrod straight," allow the spine to have its natural curvature; to support the curve in the lumbar area (the lower back), we can put a small pillow there. Another way to maintain the curve is by sitting on a "seat wedge," which tilts the pelvis forward. Put the base of the spine at the back of your chair, but do not lean against the chair.
6. The head: The top of it is directly over the spine, so that it balances easily without requiring the neck muscles to maintain the position; check this balance in all directions (right, left, front, back, etc.) Set the chin at a height that facilitates this balance. The head extends upward with the neck and the "helium balloon."
7. Our energy: Feel your posture being sustained by a vitality which gently thrusts upward from your feet and the hip area; do not pull upward from the top part of your body. Have a feeling of lightness and ease. Be aware of the flows of energy in your spine and the rest of the body, and adjust your posture to facilitate these flows.