"Please sit very comfortably that's very important. There should be no strain on a particular part of the body, for example when you are sitting sometimes your feet might feel little bit numbed down you can change the posture you need not carry on with any extreme effort or any discomfort to yourself, that's first thing you must remember. Moreover some of the people go into tense postures also by stretching their hands too straight or sometimes going very straight or pushing their head behind, sometimes they bend their heads also bit too much also, sit very comfortably with both the hands on your lap in a very comfortable way, there should be nothing extreme to be done from outside."
Shri Mataji Nirmala Devi - 7 February 1981, extract from Introduction to Nabhi Chakra, Delhi, India.
