Meditation bench: how to choose one for kneeling
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- Folding meditation bench. Best for: Retreats, classes and small spaces. See options on Amazon
- IKUKO ergonomic meditation bench. Best for: Kneelers who want a curved, sloped seat that travels. See options on Amazon
- Adjustable height meditation bench. Best for: Tall users or anyone unsure of the right height. See options on Amazon
Bench or cushion?
A meditation cushion suits cross-legged sitting; a bench is built for kneeling. DharmaCrafts describes its benches as designed for meditation in the seiza, or kneeling, position. If crossing your legs is uncomfortable, or your hips feel tight in a cross-legged seat, a bench is worth trying.
A flat padded mat, called a zabuton, can go under the bench to cushion the knees and ankles on a hard floor. Our cushion guide covers zabuton sizes.
Three benches compared
| Bench | Size (W x D x H) | Seat | Legs |
|---|---|---|---|
| DharmaCrafts Seiza Bench | 18 x 7 1/2 x 8 in | Slopes 8 in to 6 1/2 in | Fixed |
| IKUKO Ergonomic Bench | 16 1/2 x 7 7/8 x 7 1/2 in | Curved, slopes 7 1/2 in to 5 3/4 in | Removable |
| Omni Bench 2 | 16.5 x 7.5 x 7 in | Flat, no slope | Folding, hinged |
All figures are from DharmaCrafts' product pages. DharmaCrafts notes its Vermont seiza bench has been discontinued by its supplier while it looks for a replacement, but its dimensions still show what a classic fixed bench looks like.
Height and slope
Height sets how much room your shins and feet have under the seat and how upright you sit. The three examples run from 7 to 8 inches high at the back.
Slope angles the seat lower at the front. DharmaCrafts lists its classic bench sloping from 8 inches at the back to 6 1/2 inches at the front, and says the IKUKO's curved, sloped seat aligns the spine for comfortable kneeling. The Omni Bench 2 has a flat seat with no slope; DharmaCrafts says its curved legs allow individual adjustment and spinal alignment.
If you are tall or have long shins, a higher bench can leave more room underneath. Some benches on the market also offer adjustable height.
Folding and travel
- Folding legs. The Omni Bench 2 uses a hinge that holds the legs open in use and folds them for carrying and storage. It comes with a carrying bag.
- Removable legs. The IKUKO's legs come off, and it comes in an organic cotton travel bag. DharmaCrafts lists it at 4 1/2 lbs.
- Fixed legs. A fixed bench like DharmaCrafts' Vermont seiza bench is simplest but takes the same space whether in use or not.
DharmaCrafts suggests a folding bench for people who bring their practice to retreats, classes and travel.
Materials and finish
Meditation benches are usually wood. DharmaCrafts lists its examples as deep-grained hardwoods made in Vermont (sold sanded and ready for finishing), cherry wood made in Canada for the IKUKO, and recycled teak with a hand-rubbed finish made in Bali for the Omni Bench 2. Bamboo folding benches are also widely sold.
Each wood bench varies a little in grain. Check the width against your hips: the examples here run from 16.5 to 18 inches wide.
Sitting safely and comfortably
Meditation is now common. NCCIH reports that the share of U.S. adults who practiced meditation more than doubled between 2002 and 2022, from 7.5 to 17.3 percent, making it the most popular of the approaches it tracked.
The National Center for Complementary and Integrative Health says meditation and mindfulness practices are usually considered to have few risks, though few studies have looked closely at possible harms.
- Start with short sits and build up as your knees and ankles adjust.
- Use a zabuton or folded blanket under your knees and shins on hard floors.
- If your feet go numb or your knees hurt, come off the bench, stretch and change position.
- If kneeling hurts your knees, try a cushion or a chair instead.
What to look for when you buy
Folding meditation bench
Best for: Retreats, classes and small spaces
DharmaCrafts lists the Omni Bench 2 with a hinge that folds the legs, a carry bag and a 16.5 by 7.5 by 7 inch size.
Watch out: Flat seat with no slope; some people prefer a sloped seat.
See options on AmazonIKUKO ergonomic meditation bench
Best for: Kneelers who want a curved, sloped seat that travels
DharmaCrafts lists cherry wood, removable legs, a seat sloping from 7 1/2 to 5 3/4 inches and a weight of 4 1/2 lbs.
Watch out: Check whether the height suits your shin length.
See options on AmazonAdjustable height meditation bench
Best for: Tall users or anyone unsure of the right height
Kneeling benches with several height settings are widely sold.
Watch out: Check the maker's height range and that the legs lock securely.
See options on AmazonQuestions people ask
- What is a meditation bench for?
- Sitting in the kneeling, or seiza, position with your shins under the seat.
- How tall should a meditation bench be?
- Examples range from 7 to 8 inches at the back. Taller people may want a higher bench.
- Should the seat slope?
- Many do. DharmaCrafts lists slopes of 8 to 6 1/2 inches and 7 1/2 to 5 3/4 inches; the Omni Bench 2 is flat.
- Bench or cushion for meditation?
- A bench suits kneeling; a cushion suits cross-legged sitting. Try both if you can.
- Is meditation safe?
- NCCIH says it is usually considered to have few risks, though few studies have examined possible harms.
Sources
- Seiza Meditation Bench (dharmacrafts.com), DharmaCrafts
- IKUKO Ergonomic Meditation Bench (dharmacrafts.com), DharmaCrafts
- Omni Bench 2 (dharmacrafts.com), DharmaCrafts
- Meditation and Mindfulness: Effectiveness and Safety (nccih.nih.gov), National Center for Complementary and Integrative Health