Though the full or half lotus are the preferred zazen postures, they may be too difficult for some people. One alternative is called the Burmese position. It is similar to the half lotus, except that one foot is crossed over onto the calf, rather than the thigh, of the other leg. Another acceptable position is kneeling, legs together and back erect. In this position, the buttocks can rest on the heels, on a cushion placed between the feet, or on a specially designed bench. If physical problems prevent sitting in any of the above positions, then sitting on a chair is possible as a last resort.

Sitting cross-legged is most conducive to long periods of zazen with effective concentration. But the position you can take may depend on such factors as physical condition, health, and age. You should use a position in which at least twenty minutes of immobile zazen is feasible and reasonably comfortable. However, do not choose the position that requires the least exertion, because good results cannot be attained without the effort to discipline the body-mind. If sitting on the floor, sit on a Japanese-style zafu (round meditation cushion) or other improvised cushion, several inches thick. This is partly for comfort, but also because it is easier to maintain an erect spine if the buttocks are slightly raised. place a larger square pad, such as a Japanese zabuton, underneath the cushion. Sit with the buttocks toward the front half of the cushion, the knees resting firmly on the pad.