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The arms should be slightly bent so there is no tension in the muscles. They can rest on the knees or in the lap in a particular mudra. The elbows are generally bent slightly to relax the upper and lower arm muscles. It is important that the abdomen and chest should not be cramped. The lungs, diaphragm and abdomen should be able to expand and contract with ease and without undue force.
Sitting on the floor with the support of a wall is quite acceptable for beginners, but not as a continual crutch. The spinal column (particularly the sacroiliac joints) has to be strengthened, and this cannot be done if you continue using a wall for support. Sit on the floor with the back flat and supported against the wall. The back of the head should also touch the wall. The legs may be straight or folded into a cross-legged position. Sitting in a chair is also acceptable, provided the conditions of a straight and upright spine can be met. Those who are experiencing difficulty in achieving a comfortable asana and particularly sufferers of back pain are recommended to practise other yoga asanas.
The best method of learning to sit without support is simply to practise. Sit without back support wherever you are, but sit correctly with a straight and relaxed spine, maintaining stillness, if only for a minute. Increase this time daily. Soon you will be able to do away with all back support, chairs and walls, and sit freely and confidently.
Although asana is a posture, what you sit on is part of the asana. Ideally, a flat, firm surface like the floor or ground is best, with a folded woollen blanket for comfort. Traditionally, spiritual practices were done in a clean place, neither too high nor too low, covered with kusha grass, layers of cloth and a deerskin (to keep away snakes and insects).
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