I would like to begin this talk firstly by speaking about developing the posture for meditation. The ideal posture is one that is quite balanced, so try to sit on the floor quite straight. Keep the back straight and push the lower back forward as if something is pulling you from the chest upwards a little bit so that you are lifting yourself up. The top of the head should be towards the ceiling, keep your chin tucked in a little so that the neck is straight. The posture is something that you can work with and improve, as it is never perfect from the start.
Rather than using the cross-legged posture, try to cultivate either the half lotus or the Burmese posture for sitting meditation practice; when the knees are firmly on the floor there is greater stability and it is easier to sit for longer periods. Use a firm cushion to help push the pelvis forward, so that the belly softens and the knees drop lower. Hatha yoga exercises are helpful in building strength in the back and to help open the thighs, and make the body more flexible. You should be careful not to pull the muscles, but do try to exercise and stretch the legs.
