Seiza is the formal way of sitting on the floor while kiza is a special way of kneeling. The Kiza form of sitting involves basically the same position as seiza with one exception. In lieu of the right toe crossing over the left with the toes pointing to the rear; instep to the ground; the toes are curled up under toward the front with the buttocks on the heels and the soles facing to the rear (soles flat and foot is vertical).
In both cases the following apply to sitting seiza/kiza:
1. Head, neck, and spine kept straight.
2. Chest and shoulders are kept naturally relaxed.
3. The weight of the body is centered in the hara or lower abdomen.
4. The eyes look forward along the line of the nose to a point six feet away on the floor.
5. Keep the mouth closed at all times.
6. Keep the fingers together in a relaxed fashion.
7. Men keep their knees about one fist width apart while women keep the knees together.
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