Squat
If you want to quickly switch between sitting on the floor and standing up, the squat sit will allow that. Follow these steps:
Step 1: Stand and place your legs at hip-distance from each other. Get a good grip on the floor with your legs.
Step 2: Start lowering your hips and keep going until they’re just above the floor.
Step 3: Maintain an upright chest and shoulders.
… and you’re done. If you want to stand up, you can gently begin to raise yourself or jump right up.
Kneel
This is the most common way of sitting on the floor.
To kneel:
Step 1: Stand up and step either leg backward as you shift your weight onto the front leg.
Step 2: Begin to move your back knee closer to the ground, but keep your ankle fixed and toes on the floor.
Step 3: Position your shoulders right over your hips and begin to lower the front knee to the floor.
Step 4: Place your knees at shoulder-distance from each other and rest your hips on the heels.
To reduce discomfort to your knees, have a mat placed where you’re about to kneel.
With crossed legs
Follow these simple steps:
Step 1: Sit down on the floor and bend your knees. Move the bent knees outward and bring one foot below the opposite knee.
Step 2: Shift your body weight over from the feet to your hips and position your belly over the hips.
Step 3: If the pressure on the hips is causing discomfort, place a blanket underneath.
