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Exercises and postures for Zazen

For many of us sitting meditation creates demands on our bodies, especially when beginning. Good posture will help minimise discomfit and exercises can help with flexibility.
There are three resource documents you can view or download below:
  • zazen postures pdf
  • yoga exercises to improve flexibility for sitting, pdf and video
  • hip-opening exercises for cross-legged postures, pdf and video
IMPORTANT: The documents are designed as memory prompts only, following instruction at an introductory meditation workshop at Auckland Zen Centre, and they are not meant to replace guidance in person. Please listen to your body and do not continue with a posture if you experience sharp pains getting into it, or if there is physical discomfort that continues for more than a few minutes after you stop sitting.

For more detailed instruction on postures and exercises (if you are in Auckland), please register for our two-part Introductory Workshop.


Centre Manager, Auckland Zen Centre,
1 Oct 2020, 18:20
Centre Manager, Auckland Zen Centre,
26 Nov 2014, 18:34