Seiza: How Traditional Japanese Sitting Can Help Treat Knee Pain and Strengthen Them

Seiza, which can be translated as "sitting correctly," is a traditional Japanese posture.

Miyamoto Musashi in sixteen…

We sit on our heels, with our knees bent and resting on the floor.

This position is emblematic of Japanese culture

It is not only a symbol of respect and formality, but also steeped in rich history and deep cultural heritage.

Seiza through Japanese history...

Throughout Japanese history, various ways of sitting have been deemed appropriate or inappropriate.

Social status, type of clothing, and where people sat changed how they sat.

The origin of seiza dates back to the Heian period (794-1185), although its roots can be traced even further back in Japanese history.

At this time, Japanese nobility adopted a variety of sitting positions, often on tatami or woven straw mats.

Sitting on heels began to become formalized and popularized among the elites of the imperial court.

Over the centuries, seiza became more widespread, particularly during the Kamakura period (1185-1333) and the Muromachi period (1336-1573).

The samurai of these eras adopted it as a standard position during ceremonies and meetings.

The position then embodied the values ​​of discipline, respect and modesty, essential to the samurai code, Bushido.

Cultural Heritage

Seiza is inseparable from many Japanese cultural and ceremonial practices including:

• The Tea Ceremony (茶道, Sadō):

A perfect seiza for a ritual where time seems to stand still...

The tea ceremony, or "way of tea," is a Zen tradition where seiza is the position adopted by participants throughout the ritual.

The calm and concentration required to remain in seiza during the ceremony are in harmony with the meditative spirit of this art.

• Martial arts (武道, Budō):

In many Japanese martial arts such as kendo, aikido, and judo, seiza is used to greet partners and masters, as well as for meditation and reflection before and after training sessions.

The posture symbolizes respect and discipline, fundamental in these practices.

• Calligraphy (書道, Shodō) and Ikebana (生け花):

Traditional arts, calligraphy and flower arrangement, often use seiza as a working position.

This posture promotes a harmonious connection between the artist and his work.

• Religious Ceremonies and Funerals:

Seiza is also present in Shinto and Buddhist rituals, where it is used as a sign of reverence before deities and ancestral spirits.

Although the Japanese way of life has modernized with the adoption of Western furniture, seiza remains rooted in traditions and cultural practices.

It is still found in schools, during certain rituals, and even in formal social settings such as weddings and graduation ceremonies.

The teaching of seiza remains in Japanese education, instilling values ​​of respect and discipline from a very young age.

What are the benefits of Seiza for healing and strengthening your knees and ankles?

The benefits of Seiza are numerous, and one can be surprised by the benefits of a static position performed over a prolonged period of time.

In this, seiza is very complementary to the deep squat which is a pillar position in mouvers.

It is for these reasons that you find seiza in the free mobility routine mouvers!

It will allow full flexion of the knee and thus active stretching of the tendons in and around the knee.

The ankle will be in full extension and will have to support a large part of the body weight, like a loaded progressive stretch.

It allows complete strengthening of the abdominal plank and the spine in an upright position.

Seiza also allows you to work the legs in “compression” as well as improving blood circulation in the lower limbs.

In its 90-degree ankle flexion variation, the focus will be on the loaded toe stretch.

How to properly perform seiza to heal your joints?

The execution of seiza is quite simple, but the devil is in the details.

To sit in the Seiza position, you must bend your legs under your thighs, with your buttocks on your heels (not between your heels) to put pressure on your extended ankles.

The back should be kept in a straight position with active core strength. The back can be tilted backward to increase the pressure placed on the ankles when extended.

Remember to exhale as you enter the position and stay focused on your breathing throughout the execution.

You can start by holding the position for 1 full minute, or in 10-second intervals alternating with 10 seconds of rest.

For example, you can alternate the 10-second phases like this...

Seiza Regression for Painful or Injured Knees

If it is too difficult to perform a classic seiza, you can slip a cushion or pillow between your thighs and calves.

This helps reduce compression and stretching of the knee tendon.

You can also do a mobility exercise by starting on all fours and moving back and forth from this position to that of seiza, pressing on your hands to regulate the effort.

You will then be able to increase the amplitude until you can enter and exit seiza without pain.

Variations and progressions to strengthen your knees

Seiza in 90 degree toe bend:

Same principle as classic seiza but resting on the toes, ankles bent.

Perfect for toe mobility and strengthening!

Be careful, this can cause pain if you are not used to this position at all or if you have no practice such as martial arts.

Knee raise in the seiza position:

In this variation, the focus is on ankle extension.

It's not about raising your knees to the maximum, but about being able to perfectly control the descent.

Adjust the knee height according to this setting.

Seiza is part of the exercise arsenal of the “Never Sore Knees V2” training where it represents an entry point to the healing process of your knees!

It's time to take charge of your joint health and develop your self-rehabilitation skills!

To do this, join the Mouvers community!

Nomad Slim
Founder of MOUVERS