There are several different kinds of posture for Zen meditation. You should choose the one best suited to you depending on legs and body structure. The postures are: full lotus, half lotus, high cushion, small wooden bench and backless chair. As much as possible, you should try to develop a full lotus posture with the left leg resting on the right thigh, and the right leg resting on the left thigh. But no matter which posture you use, there are important points to practice, which are the same for all postures:

• The spine is kept straight a a 90 degree angle to the floor.
• The head is held so that the nose in in a straight line with the navel and danjun (hara).
• The chin is tucked in slightly.
• The ears are in line with the shoulders.
• The arms are held slightly loose at the side, as if one were holding an egg underneath each armpit - not loose enough to drop them, but not close enough to break them, either.
• The hands are held below the navel, in front of the danjun, which is two inches straight down from the navel.
• The hands are held with the left hand on the right palm and the thumbs joined together in a circle. This is a mudra which symbolize the universe and the perfection of emptiness.
• The rear danjun is always pressed towards the front danjun to prevent bending of the spine.
• The eyes are half open, neither staring intently, which causes headache, nor completely shut, which can lead to daydreaming and drowsiness. The angle of vision is approximately 15 degrees in front of you, towards the floor.
• The teeth are held together, keeping the mouth closed so that all breathing takes place through the nose. The teeth join naturally as a result of the chin being held in.
• The tongue is held against the roof of the mouth to prevent saliva from filling up the mouth.
• The position of your body on the cushion is very important. The cushion should be neither too high nor too low and you should sit directly on the center of the cushion so that body weight is distributed evenly o the sitting bones.

Your Posture is a reflection of your attitude of mind. A posture which is too straight, with shoulders held back in military style of being "at attention" reflects a proud mind, which is an obstacle to meditation. One who sits proudly thinking "I am doing Zen meditation", is already wrong and is only adding to his ego through sitting. A posture which is too relaxed, with shoulders slouched over and with the back bent, reflects a lazy mind which is also a hindrance. It is difficult to maintain concentration for good meditation with an overly relaxed posture. Posture which is too straight or too relaxed also produces physical problems such as pain in the back of the legs or shoulders. The ideal posture is neither too straight nor too relaxed; it is soft and gentle and outwardly reflects a compassionate mind.

As much as possible, it is best to have an experienced person check your posture frequently in the beginning until you establish a good solid physical foundation for sitting. As long as you have correct posture some pain in the legs is not a problem and you shouldn't worry about it. Only if you are sitting incorrectly can it become troublesome. There is one serious problem that can arise from sitting incorrectly, which is pain in the spine. If you develop a pain in the spine that cannot be relieved by breaking posture, it is best to have someone with experience check your posture before continuing. In most cases, however, do not dwell during meditation on any aspect of your posture because this takes your mind away from correct meditation.