Lotus, put the right foot on the  left   thigh,  then
　　   put the left foot crossed over the  right   leg  onto
　　   the right thigh. To reverse  the   direction  of  the
　　   feet is also acceptable.
　　　　  To take the Half Lotus   position  requires  that
　　   one foot be crossed over onto the thigh of the   other.
　　   The other foot will be placed  underneath   the raised
　　   leg.
　　　　  The Full or Half Lotus are the correct tso-ch'an
　　   postures
　　  
　　   页367
　　  
　　   according to the seven-point  method.   However,  we
　　   will  describe some alternative postures since  for
　　   various reasons, people may not always be   able  to
　　   sit in the Full or Half Lotus.
　　　　  A position, called the Burmese position, is
　　   similar  to the Half Lotus, except   that  one foot is
　　   crossed over onto the calf, rather than the thigh, of
　　   the other leg.  Another position consists in kneeling
　　   . In this position, kneel with the legs together. The
　　   upper  part  of the body can be erect   from  knee  to
　　   head, or the buttocks can be resting on the heels.
　　　　  If physical problems prevent sitting in  any  of
　　   the above positions, then sitting on a chair is
　　   possible, but as a last resort to the above postures.
　　　　  The positions above are given in  the  preferred
　　   order, the Full Lotus being the most stable, and most
　　   conductive to good results. Sitting   cross-legged
　　   is most conducive to sitting long periods with
　　   effective  concentration.  The position  one can take
　　   depends  on  factors  such   as  physical   condition,
　　   health, and age. However, one should use the position
　　   in which prolonged  sitting  (at least twenty minutes
　　   or  more)  is feasible  and   reasonably  comfortable.
　　   however, do not use a position that requires   little,
　　   or  the  least  effort, because   without  significant
　　   effort, no good results can be attained.
　　　　  If sitting on the floor, sit on a Japanese-style
　　   zafu (round meditation cushion)   or   an  improvised
　　   cushion, several inches thick. This  is   partly  for
　　   comfort, but also because it is easier  to   maintain
　　   an erect spine if the buttocks are   slightly  raised.
　　   Place a larger, square  pad, such as a Japanese
　　   zabuton,  underneath   the   cushion.   Sit  with  the
　　   buttocks  towards  the front half of the cushion, the
　　   knees resting on the pad.
　　  
　　   Point Two: The Spine