Best Meditation Postures
Here we are telling you some positions or postures in which Meditation practice can be done. But there are some rules one should aware of before opting for any of the given poses.
- Your upper body (spine, back, neck, and head) should be straight and erect.
- There should be a straight alignment in your head, neck and back.
- Relax the shoulder and abdominal muscles.
- Eyes should be closed.
- There should be no motion during the practice.
- Always use a mat before performing asanas.
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Siddhasana
Breaking the word into two parts, "Siddha" and "Asana". Siddha means "Accomplished" and "Asana" means "Pose". It is a comfortable pose in which you have to sit cross-legged. As it is a type of yoga asana, so definitely it has some benefits. Let's talk about its benefits first -
Benefits
- It improves the posture.
- It stretches the hips, knees and ankles.
- It directs energy from the lower body to the upper body.
- It reduces stress and anxiety.
- It gives physical, mental, and spiritual relaxation.
- It balances the Nadis (or nerves).
- It activates the Chakras.
How to Practice?
- Sit with legs close to each other on the floor.
- Place the left foot at the perineum. (Female should place in the labia majora)
- Place the right foot over the left foot.
- Slide the right toes into the left calf muscles.
- Make sure that the knees are touching the floor.
- Keep the spine straight.
- Press the chin against the chest.
- Breathe naturally and deeply.
- Keep the hands on the knees
- Create Chin Mudra or Jnana Mudra with your fingers.
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Padmasana
The two Sanskrit words, "Padma" meaning "Lotus" and "Asana" meaning "Posture" makes the word "Pasmasana" meaning "Lotus Posture". In Tibetan, Chinese, and Buddhism; it is known as "Vajra".
Benefits
- It improves digestion.
- It activates and balances the Chakras.
- It reduces menstrual syndrome.
- It gives relaxation to the mind.
- It increases concentration.
- It controls blood pressure.
- It reduces muscular tension.
How to Practice?
- Sit down on the floor with your legs stretched and spine upright.
- Bend the right knee and place the right foot on the top of your left thigh.
- Do this similarly with the left knee and foot, put it on the top of the right thigh.
- The sole of both the foot should be facing towards you.
- Make sure your body is completely straight with the knees touching the floor.
- Put your hands on the knees to perform any mudra.
Note: The asana can also be practiced by putting the left leg first.
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Vajrasana
"Vajra" means "Thunderbolt" or "Diamond" and "Asana" means "Posture". It is also known as "Adamantine Pose" in English. It is advised to sit into Vajrasana for 5-10 minutes after taking a meal. Do you know why? Explore its benefits to know -
Benefits
- It stimulates digestion. (So, now you got the answer for "Why")
- It enhances blood circulation in the lower abdomen.
- It makes the nerves of the legs and thighs, strong.
- It provides flexibility to the knee and ankles.
- It is the best prevention for certain rheumatic diseases.
- It provides relaxation to the waist and the hip region.
- It diminishes the menstrual pain
How to Practice?
- Kneel (Knee Stand) on the floor.
- Put the legs together.
- The big toes of both legs should touch each other.
- The heels should face outward.
- Sit on top of the heels lowering the hips.
- Keep ankles, knees and shins in one line.
- Exhale after sitting.
- Place your hands on the thighs.
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Sukhasana
As depicted by the name, "Sukha" means "Comfort" or "Pleasant" and "Asana" means "Posture"; Sukhasana is the comfortable asana position in Yoga and Meditation.
It is a simple asana where you sit cross-legged keeping your spine straight. However, the asana is simple but it offers a number of benefits and there is a certain criterion to practice the asana. Let's explore this together.
Benefits
- It is the base posture for other higher levels of postures like Padmasana and Siddhasana.
- It activated the Muladhara Chakra (Base Chakra).
- It reduced Blood Pressure and Palpitation.
- It relaxes the brain.
- It reduces stress.
- It offers a good stretch of legs.
- It harmonizes the CNS (Central Nervous System).
- It activates the PNS (Parasympathetic Nervous System).
- It improves digestion.
How to Practice?
- Sit with the legs straight.
- Bend firstly either right or left leg and place it touching the opposite thigh.
- Repeat similarly with the other leg.
- SIt straight keeping the head, neck and head erect.
- Place the hands on the thighs to use Chin Mudra or Jnana Mudra.
- Breathe normally.
- Start beginning your meditation.
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Swastikasana
Swastikasana is the combination of the Sanskrit words, "Sw" meaning "Good", "Asti" - "existence", "Ka" - "to make", and "asana" means "posture". It is also known as "Auspicious Pose" in English. When a practitioner finds it difficult to perform meditation with Siddhasana and Padmasana, then he/she can perform Swastikasana.
Benefits
- It increases concentration.
- It calms the mind.
- It relieves pain in leg muscles.
- It gives relief from Varicose Veins.
- It refreshes the nervous system.
- It improves digestion.
How to Practice?
- Sit on the floor.
- Stretches out your legs in the front at some distance.
- Bend the left leg and place the left foot against inside the right thigh.
- Repeat it similarly with the other leg and place it in between the thigh and calf of the left leg.
- Place the wrists on the knees.
- Take Dnyana Mudra.
- Breathe normally.
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Ardha Padmasana
Understanding its meaning from Sanskrit words, "Ardha" means "Half", "Padma" means "Lotus", and "Asana" means "Posture". It is also called Half Lotus Posture. It is a little easy than the Lotus Posture but still, there are lots of benefits of it.
Benefits
- It gives peace of mind.
- It relieves stress and anxiety.
- It restricts blood flow into the lower portion of the body.
- It makes the mind stable.
- It helps in performing advanced meditation postures.
- It cures therapeutic conditions like Type II Diabetes, Hypertension, and Cardiac issues.
How to Practice?
- Sit on the floor.
- Stretch your legs in front.
- Fold one leg in such a way that the foot is placed on the inner thigh of the opposite leg.
- Similarly, proceed with the other leg also.
- Both the legs should be put in a way that the sole touch near the pelvic bone as much as possible.
- Make sure that the head and spine are straight.
- Both knees should be placed in a way that touches the ground.
- Rest the hands on the knees in Chin Mudra or Jnana Mudra.
- Close your eyes and breathe slowly.
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Savasana
"Sava" or "Shava" means "Corpse", and "Asana" means "Posture", thus "Savasana" or "Shavasana" is also known as the "Corpse Pose". It is usually done at the last of the yoga session for utmost relaxation. It is the state of deep healing and so can also be used as the posture for Meditation and Pranayama.
Benefits
- It provides deep relaxation.
- It releases stress.
- It improves focus, memory and concentration.
- It lowers blood pressure.
- It rejuvenates the body and the mind.
- It reduces anxiety.
- It cures insomnia.
- It balances Vata Dosha in the body.
- It relieves headaches and fatigue.
How to Practice?
- Lie down on your back on a flat surface.
- Close your eyes.
- Make your legs comfortable and a little apart from one another.
- Relax your feet and knees.
- Make sure your toes facing the sides.
- Make your arm straight and a little apart from the body.
- Open the palms facing upward.
- Relax and breathe slowly and deeply.
- Make sure not to sleep
- Practice the Meditation.
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Virasana
"Vira" means "Brave Person" and "Asana" means "Posture". "Virasana" thus is also known as "Hero Pose". Like the name, the asana kills the enemies inside our body and mind with courage and dedication.
Benefits
- It relieves knee pain and heel pain.
- It is beneficial for digestion.
- It reduces gastric problems.
- It relieves the tragic symptoms of menopause.
- It reduces swelling in the legs.
- It is beneficial in pregnancy.
- It is good for people with high blood pressure and asthma.
- It strengthens the arches
How to Practice?
- Kneel on the floor.
- The thighs should be perpendicular to the floor.
- The feet should be more than hip-width apart.
- Sit between the feet.
- Keep the spine erect.
- Spread the shoulders across the back.
- Rest the palms on the thighs.
- Knees should touch together.
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Supta Virasana
The combination of Sanskrit words, "Supta" as "Lying Down", “Vir" as "Hero", and "Asana" as "Posture" makes the word Supta Virasana meaning Reclined Hero pose and Reclining Hero Pose. In Ashtanga yoga, the Supta Virasana is also known as Paryankasana B or couch pose B.
Benefits
- It energizes the mind.
- It improves digestion.
- It relieves the pain in the legs.
- It creates a balance between the mind and the soul.
- It gives relaxation to the muscles of the legs and knees.
- It relieves menstrual pain.
- It gives relief to the problem of Sciatica.
- It stretches the muscles of the stomach, thighs, and ankles.
- It is beneficial in conditions like Headache, Insomnia, Acidity, High Blood Pressure, Gastritis, Arthritis, Diarrhoea, and Infertility.
- It improves concentration.
How to Practice?
- Kneel down.
- Stretch the feet in front with a space between them
- Keep feet outside the hips.
- Point the toes backwards.
- Press the top of the feet onto the floor.
- Don't keep knees wider than hips.
- Lie down slowly on your back using your hands and elbows.
- Breathe normally.
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Makarasana
"Makar" in Sanskrit means "Crocodile" and "Asana" means "Posture". That is why "Makarasana" is called "Crocodile Pose" in English. It is an important part of the "Padma Sadhana" sequence.
Benefits
- It offers deep relaxation.
- It reduces stress.
- It helps in curing backache.
- It deals with spinal issues.
- It is beneficial in hip pain.
How to Practice?
- Lie on the floor on your stomach.
- Bend the right leg in a way that makes a 45-degree angle with your thigh and calf.
- Stretch the left leg straight behind you.
- The left cheek should be on the mat so that you can gaze to the right.
- Fold the hands under the head.
- Breathe deeply.
- Relax the body.