How to Get From a Sitting Position on the Floor to a Standing Position

Transitioning from a sitting position on the floor to a standing position is more complicated than it seems. It requires coordination from your hands, feet, arms and legs as well as an understanding of safe spinal alignment practices. If you’re not accustomed to the up-and-down transition, move slowly and use a heavy piece of furniture—like the edge of a couch or sturdy coffee table—to assist you. If you feel pretty agile and healthy, try eliminating your hand and arm supports for a springier stand-up transition.

Instructions

    • 1

      Sit on the floor. Your legs might be crossed, extended or slightly off to one side. No matter where your legs are, move your right palm to the floor near your right hip, and press firmly. Lean slightly into your right hip, drawing your knees together toward the right side and shifting both feet over toward the direction of your left hip.

    • 2

      Place your left hand on the floor slightly in front of your knees and press firmly into the ground. As your weight shifts evenly into both palms, notice decreased pressure through your hips as your body adjusts to the slight forward leaning motion that will naturally occur after you place your left palm on the floor.

    • 3

      Lift your left knee toward the ceiling, pressing your left foot into the ground. Your left heel might not reach all the way to the floor, but your toes will press firmly into the floor at this point. Meanwhile, your right knee and right shin will press into the ground. In this position, your body is in somewhat of a low crouch.

    • 4

      Press your weight into your fingertips, and step your right foot forward so that both knees are bent and you’re resting on the pads of both feet. Begin to slowly straighten your spine, allowing your torso to become slightly more vertical and your head to rise upright.

    • 5

      Place your left hand on your left hip for balance, and slowly begin to straighten your legs. Maintain a slight pressure through your right fingertips for balance so that you don’t fall while getting up. Lift your tailbone as your legs straighten, allowing your back to become parallel with the floor.

    • 6

      Slowly bring your right hand to your right hip for additional balance and support, and keep your abdominal muscles strong as you gently begin to lift your torso into an upright position. Allow your legs to fully extend into a standing position. If you want, you can release your hands from your hips.

    • 7

      Breathe normally for a moment while you assess your balance. Rising too quickly can make you feel lightheaded, so take a moment to make sure you are safe before beginning to walk around or move freely. If you’ve been sitting on the floor for a while, it might feel pleasant to gently shake out each leg.