Getting Comfortable on the Floor
How to sit so you can live longer and move better.
Part 2 of 2
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This post is part of a series. Read Part 1 here!
Now that you know all the benefits of floor sitting, I’m sure you’ve already hopped out of your chair and onto the ground!
Or, maybe you discovered that getting all the way down there was a long and arduous journey.
Perhaps the journey was easy but the destination wasn’t too comfortable.
Here’s my tips for making your home more floor-sitting friendly and for helping your body adjust to life on the ground.
Use cushions and other supports.
Get ideas for new ways to sit.
Use habit formation strategies.
Set up your home to prioritize floor sitting.
1. Use cushions and other supports to make floor sitting more comfortable.
We all remember sitting cross-legged as a child. But if you haven’t put your body in that shape in a while, your body might re-inhabit that position as easily as you remember.
Notice how her knees are higher than her hips? This person might feel more comfortable sitting on the floor if she sits on a cushion.
Problem
When I sit cross-legged on the ground, my knees hover somewhere near my ears.
Solution
Sit on a cushion, a meditation bench, a low step stool, or a stack of pillows and/or firm blankets. Elevating your hips like this will help your knees lower toward the ground. If you’re sitting up quite high and your knees still can’t find the ground, add some extra support under your knees to fill in the gaps.
Problem
When I sit cross-legged on the ground, my lower back hurts. My spine gets really round and I feel like I have to slump forward so that I don’t fall back.
Solution
Try the same thing here: elevate your hips on some support. Getting your knees lower than your hips will help your pelvis and spine find their upright, neutral position more effortlessly.
Problem
My knees don’t bend as much as they used to.
Solution
Thankfully, cross-legged sitting isn’t the only floor-sitting position out there. Experiment with different positions until you find one that works better for your knees. In the mean time, be sure you’re keeping your knee joints moving within the range of motion that still feels comfortable and accessible. This will ensure that you maintain what range of motion you have left.
Problem
The hard ground hurts the bony parts of my ankles, feet, and/or tush!
Solution
Add a little cushion. Try sitting on an exercise mat, meditation pad, or folded blanket. Remember that the harder surface of the floor causes your body to move more. If you’re used to sitting on only squishy things, you might need a transition period to help your body adjust. As you get more comfortable on the floor, you can slowly dial back the amount of squish you’re adding under your body.
You don’t have to meditate to use a meditation cushion! A meditation cushion can make floor sitting more comfortable.
Problem
I can only sit upright for a few minutes before I start to slouch.
Solution
That’s fine! When you notice your slouch, try shifting your legs to a different position. Another option is to spend some time partially reclined on your side or back to give your core musculature a break.
Problem
When I sit without a back support and without slouching, it feels hard to breathe.
Solution
I experienced this a lot when I first started sitting more on the floor. Chances are, if you’re feeling like you can’t draw a deep breath, your more surface-level abdominal muscles are gripping and preventing your breathing parts from exercising their full range of motion. Notice if you’re subconsciously gripping your belly. If so, spend time relaxing your abdomen as you sit up right.
Problem
My feet and legs always fall asleep when I sit cross-legged.
Solution
Remember, there are so many ways to position your body when you sit on the floor. If your limbs get tingly while sitting in one position, shift around to another. Sometimes you might just need to lift up and shake your tush for a moment and then sit back down. Perhaps when you first sat down, a nerve got compressed a bit.
You don’t have to have perfect posture to sit on the floor. While leaning against something does remove the task of self-supporting, you still get plenty of other benefits.
Problem
I just don’t feel like I can relax when I sit on the floor. I really prefer my comfortable couch.
Solution
I hear you. Even though I spend most of my seated minutes on the floor, I do still use my couch when I need to curl up. But it’s still possible to feel cozy on the floor. A luxurious rug, a soft blanket, and some pillows you love can help coax you to the floor. A fire in the fireplace anyone? Realistically, maybe you don’t set your sights on floor-sitting “relaxation” time in the beginning. Consider sitting on the floor at times when you are already active or engaged—like making a phone call or answer emails.
2. Get ideas for new ways to sit.
You keep telling me that there’s many different ways to sit on the floor but I can’t think of anything other than cross legged.
Rest assured that the possibilities are endless—especially when you add in factors such as cushions, bolsters, and other supports. Maybe the image below can give you some ideas of new ways to sit.
3. Get into the habit of sitting on the floor.
We are creatures of habit! It can be really challenging to break out of a comfortable routine and form a new one.
First, get clear on your why. What will motivate you to sit more on the floor? Is it because you are expecting a grandchild and you want to be able to meet them at their level to play and interact? Is it because you want to focus on your longevity? Is it because you feel pinched for time and want to find more opportunities for movement throughout your day—no gym required?
Whatever your reason for wanting to sit on the floor more, getting clear about your why will help you stay committed to your goal.
Once you know your why, make a plan. Think about your lifestyle and your schedule and your existing routines. What is something you do in a seated position on a daily basis?
Sit and sip your coffee.
For many of us, we sit to watch TV at some point during the day. Can you spend part of the time on the ground? If you’re watching traditional TV, get on the ground during commercials. If you’re streaming, avoid skipping the beginning theme song or the ending credits. Use these as cues to get on the floor.
Select a time that you’re normally sitting in a chair and just swap it with the floor (even if it’s just for a few minutes).
4. Make your home more floor-friendly.
A clean floor is a more inviting floor. Consider making your home a “no shoes zone” to help keep things cleaner. If the thought of cleaning your floor more regularly seems unappealing (I see you), simply lay out an exercise mat or blanket whenever you want to sit on the floor.
When everything around your house is chair height, it might feel hard to keep doing the things you need to do while still sitting on the floor.
Go barefoot at home to keep the floors cleaner.
Keep a folding tray around for times like these. If you have a laptop you can place it on the tray to work, scroll the news, or answer emails. Or maybe you want to sit on the floor to eat—the tray is perfect for that too!
Do you have a coffee table? Hang out there.
If you’re working from home, consider placing your laptop on your desk chair and sitting on the floor. That way you’ll still be close to all your home office gear.
You don’t need to go around your house and saw off all your table legs in order to find ways to stay productive from the floor!
The desk in my office is coffee table height.
Conclusion
We already established in the last post that floor sitting is basically the fountain of youth! But if you’re not used to it, sitting on the floor can feel difficult and uncomfortable. Hopefully this list of tips, tricks, and home hacks will help you get down with your bad self with greater ease and frequency!
