Introduction
My name is Hidefumi Otsuka. I provide Rolfing sessions in Shibuya, Tokyo.
Since June 2015, I have been offering Rolfing sessions. By working with the fascia, Rolfing helps organize the body’s posture. In Rolfing, posture is primarily observed through three activities: walking, standing, and sitting.
Previously, I discussed why prolonged sitting can be harmful to the body—what happens internally when we sit in a chair for long periods, and the importance of standing regularly.
In this article, I would like to explore how humans sat before the invention of chairs, what changes occurred with the introduction of chair culture—especially in Japan—and how these shifts have affected the body.
What Does It Mean to Sit? — Types of Postures
Intuitively, we understand that sitting is less tiring and more stable than standing. From an energy perspective, standing consumes approximately 8–10% more calories than sitting quietly in a chair.
Since a significant portion of energy is allocated to basal metabolism, sitting is, in many ways, an efficient posture for humans. One could even say that humans are naturally inclined to sit.
Until relatively recently, humans sat without chairs. Hunter-gatherers did not use furniture, and even today, in many parts of the world—including regions outside Western industrialized societies—people commonly sit directly on the ground.
Anthropological research has identified over 300 different sitting postures across cultures. These have been broadly categorized into:
- Chair sitting
- Deep squatting
- Sitting with legs stretched out
- Cross-legged sitting
- Kneeling (seiza)
- Side sitting (legs folded to one side)
- One knee raised posture
In Japan, these postures were traditionally embedded in daily life, shaped by tatami-based living. Interestingly, because such postures were not common in Western cultures, they often lacked specific terminology—necessitating classification by anthropologists.
“Sitting” in Japanese — The Difference Between 坐 and 座
In Japanese, there are two kanji related to sitting: 坐 and 座.
- 坐 (za) refers to the physical act or posture of sitting
(e.g., zazen, seiza, sitting bones) - 座 (za) refers to the place or space where people sit
(e.g., room, gathering, theater, marketplace)
Originally, 坐 depicted a person sitting on the ground. When a shelter-like radical was added, it became 座, emphasizing a space where people gather and sit.
Thus, 坐 carries a stronger nuance of sitting directly on the ground.
With the introduction of Western culture, chair-based living became widespread in Japan. However, understanding the historical body culture deepens our appreciation of these differences.
There is also a physiological aspect: when squatting regularly, a smooth articular surface can develop on the talus (ankle bone), making prolonged squatting easier. In contrast, individuals unaccustomed to squatting often experience tight calves, difficulty placing the feet flat, and increased strain on the legs and lower back.
Squatting vs. Chairs with Backrests
When sitting on the ground or on a chair without a backrest, the muscles of the back and abdomen must actively support the upper body. In a squatting position, the legs—especially the calves—are engaged.
While the muscular load is not excessive, sustained squatting can strengthen these muscles over time.
Anthropological studies have shown that teenagers in Kenya, who rarely sit in chairs with backrests, have 21–41% stronger back muscles than urban teenagers who frequently use chairs. Other research indicates that chairs with backrests allow posture to be maintained with less muscular effort.
Historically, chairs with backrests were associated with high social status. It was not until the late 16th century, when more people in the middle and upper classes could afford furniture, that such chairs became widespread in Europe.
Sitting and Rolfing — Awareness of the Connection Between Feet and Spine
As mentioned earlier, Rolfing focuses on fascia—the connective tissue that organizes muscles, organs, bones, and nerves. It plays a crucial role in posture by enabling efficient energy use throughout the body.
The Rolfing process consists of ten sessions. In the second session, the focus is on preparing the fascia of the feet to support efficient movement.
When the feet are tense, that tension often extends upward to the lower back, shoulders, and neck. Conversely, when the feet are released, the entire back can also relax.
In practice, the following are emphasized:
- Releasing the entire foot, including the arch
- Strengthening awareness of the connection between the feet and the lower body
- Linking awareness from the feet to the upper body (spine)
After working on the feet, clients often report a sensation that the soles are “sticking” to the ground. This improves the balance between the toes and heels, and as a result, posture—including sitting posture—naturally improves.
Conclusion
In this article, I explored the concept of sitting by comparing squatting and chair-based postures.
Through the lens of Rolfing, which approaches the body via fascia, I introduced why posture—especially when sitting in a chair—can improve.
I hope this article offers some useful insights.