Meditation has long been known to be a practice that brings absolute tranquility to the body, mind, and spirit, and your meditation pose determines how effective your practice is, whether you are a beginner meditator or an experienced meditator.
Finding out the best meditation poses helps your relaxation, mindfulness and holistic approach to the overall meditation practice. So, in case you are wondering what is the best meditation positions you should adopt, you are at the right place.
In this post, you will learn some of the best meditation positions that will boost your meditation sessions and enhance your daily life.
Best Meditation Postures For Your Practice
Meditation greatly involves the mind. However, a good meditation posture provides you with optimal physical conditions for meditation practice.
These meditation postures may take different forms such as lying down meditation, standing meditation, sitting meditation or walking meditation.
One of the most common meditation postures is the sitting meditation posture. It helps create a balance between the other types of positions.
This meditation posture requires you to sit on a mat with your spine straight as you get into position. Keeping your spine straight helps you remain alert and get rid of drowsiness that comes from over-relaxation.
Below we will look at some of the best meditation postures for your practice.
1. Quarter Lotus
The quarter lotus pose is a variation of the lotus posture. To enter the quarter lotus pose, you start with a sitting position on a mat with a pillow underneath you. This pillow can serve as a meditation cushion.
Next, fold your legs so that your feet rest on the calves of the opposite leg. That is different from the pose where they rest on the thighs.
The quarter lotus pose and the other variations of the lotus pose are used for meditation, relaxation and contemplation.
Most people find this to be a less strenuous variation of the lotus pose. The pose can also be used for other forms of activities such as chanting during meditation.
Benefits of Quarter Lotus Pose
Some of the amazing benefits of the quarter lotus meditation pose are that it helps to open up the hips. Physically, it helps to promote blood circulation to the pelvic area, hips and legs.
Emotionally, the quarter lotus pose helps you let go of trauma that your body has stored over time. It is a relieving pose that also increases the flexibility of your hips and knees.
On the flip side, if you do not warm up before getting into this pose it can hurt your knees. There will be pain and discomfort that would be distracting you from the purpose of the exercise.
2. Half Lotus (Ardha Padmasana)
The Ardha Padmasana or half lotus pose is a traditional meditation posture that occurs in a sitting position. To get in position sit on the floor with your spine straight and your arms at your sides.
Bend your right knee towards your chest and rest your right ankle on your left hip crease. As for your left knee, bend it and place your left ankle under your right knee.
You can then rest your arms on top of your thighs to complete the position. When you close your eyes, you can focus more on your meditation. It helps to block out distractions and help you focus inward.
Benefits of Half Lotus Pose
The benefits of this pose are that it helps to strengthen your back and stretch your hips and thighs. The half lotus pose also helps to relieve stress, calm your mind and relieve anxiety.
When you are trying to achieve this pose it is okay to adjust yourself until you are comfortable. You don’t want to strain your knees if you aren’t fully flexible in your lower area.
3. Full Lotus (Padmasana)
The Padmasana or full lotus pose is one of the most widely recognized yoga poses. Even non-meditators recognize that it has a purpose to meditation. It is one of the popular poses that depict meditation and yoga.
In this pose, the meditator sits cross-legged on a meditation cushion. To get into the full lotus posture, you bend your right knee and bring your right ankle to the crease of your left hip. Repeat the same for the left leg.
Once you are comfortable in the pose, adjust your back so you sit up straight. Rest your arm on your thighs, close your eyes and meditate.
Benefits of Full Lotus Pose
The full lotus pose requires flexibility in your lower area. It helps to strengthen your knees, thighs and hips.
Be careful not to go into this pose if you have a pelvic, hip, leg or ankle injury. If you have any medical conditions that could inhibit your postures, consider them.
Make sure you speak to an instructor when trying meditation poses so you don’t hurt yourself. Practice safe meditation and don’t push beyond your limits so you don’t hurt your body. In fact, meditation should be calming and relaxing.
4. Burmese Position (Siddhasana / Muktasana)
The Burmese position is also known as the Siddhasana or Muktasana pose. It is quite similar to the lotus pose but unlike the lotus pose, both feet are resting on the ground, not your thighs.
The Burmese position is one of the seated meditation poses that is great for beginners. It also helps to improve your overall body posture.
In this pose, you start in a seated meditation position. Next, cross your legs inward with one leg folded in front of the other.
Preferably, let your left leg be close to your body while the right leg lays close to the left leg. Allow the heel of one foot to touch the inside of the opposite thigh.
Benefits of Burmese Position
The Burmese pose is one of the easiest sitting meditation poses. It has less strain on your legs, thighs, knees and ankles. That makes it suitable for long mediation sessions.
It is also good for those who don’t have high flexibility in their lower body. However, if you have knee issues you should still speak to an instructor before engaging in this meditation position.
5. Seiza (Vajrasana)
In this pose, you assume a kneeling position instead of a sitting position. It has its origins in Japan where the Buddhists practiced it.
In this meditation technique, you place a soft cushion between your calves and your thighs. Next, you lower your body into a kneeling position while aiming to be as comfortable as possible.
Ensure your back is straight and your legs are neatly tucked underneath you. Relax your muscles as you begin your meditation session.
Benefits of Seiza Pose
Seiza is a traditional sitting style in Japan. One of the benefits of the sitting seiza pose is that it helps to give you proper posture and vertebral alignment.
When you practice this meditation pose often, it will help you to remain conscious of your posture. That way, you avoid slouching subconsciously.
Initially, seiza can be uncomfortable or even painful for a beginner. So, it is okay to allow your body to gradually adjust to it.
For extra comfort or support, you can place a cushion or comfortable mat on the floor to kneel on.
The chair is a sitting meditation pose that you can do while sitting on a chair. This sitting meditation position is perfect for when you are on a break at work and need to do some mindful meditation. You can also do this at home in a quiet space.
The first thing you need is a stable chair, it is better if it does not have wheels. It should be smooth and cushioned to provide comfort and stability.
Sit down at the centre of the chair and place your feet on the floor. Let your knees bend at a ninety-degree angle. Your feet should be fully laid flat on the floor, not on tiptoes or otherwise.
Maintain an upright posture with your spine straight and no slouching or leaning in any direction.
Do not close your eyes, you want to prevent yourself from falling asleep. Let your gaze rest softly ahead of you, bringing everything into the same level of focus.
You can sit in front of a plain white wall or any wall with a non-distracting background. During this sitting meditation, perform deep breathing exercises to cleanse your mind.
Benefits of Chair Pose
The chair meditation pose helps to stretch your shoulders and chest. It also helps to relax your tense muscles. It is also a comfortable position.
The Shavasana pose is also called the corpse pose. It is lying down meditation pose. Most times, the Shavasana pose happens towards the end of a meditation session.
It signifies rest and relaxation. After a session where you’ve practiced the other poses, you come to a resting pose with the Shavasana.
Getting into position requires you to lie flat on your back. You can do this on a clean, flat surface. Relax your legs slightly apart and rest your arms by your sides with the palms facing upwards.
Practise slow and deep breathing techniques to relax your mind and put your body parts at rest. However, be careful not to fall asleep.
Benefits of Shavasana Pose
One of the benefits of Shavasana is that it puts your body in a state of rest during meditation.
It also helps to reduce anxiety, blood pressure and worry. The resting activity rejuvenates your body and mind, leaving you feeling refreshed afterwards.
The Shavasana pose also helps to relieve your body and mind of stressful activities during the day.
There are no negative aspects of Shavasana because it does not include any contortions or strenuous poses. It is simply a resting pose for relaxation.
8. Standing Up
Asides from the sitting and lying down meditation, there is also standing meditation. The basic technique for standing meditation is standing-like-a-tree. It is also called by its traditional name, Zhang Zhuang.
To get into this position, stand with your feet shoulder-width apart. Let your toes point forward and straighten your spine. The correct posture improves blood flow and circulation in your body.
Bend your knees slightly but ensure that they are not past your toes. Relax your shoulders and don’t stiffen your body. Let your hands fall towards your hips, not touching but slightly apart with the palms facing inward.
Keep your eyes open during the standing meditation pose and part your lips slightly. Your breathing technique should be slow and calm. Your body will feel more relaxed as you exhale each breath.
If you feel the tension in any area of your body, focus on it. Use your breathing technique to mentally release the tension knot in those areas.
Benefits of Standing Up Pose
One of the benefits of standing meditation is that it helps you centre your thoughts and remain focused.
During this meditation exercise, you also discover the areas you are experiencing tension in your body. That helps you pinpoint the body parts that need relief.
Standing-up meditation also helps you relieve stress you may have built up during your daily activities. Stress leads to several complications and even a breakdown of your immune system.
When you meditate and relieve your body from stress, it generally improves your health.
Tips for Basic Seated Meditation Posture
Using the proper meditation posture improves your meditation experience during your sessions. Here are some tips for basic seated meditation posture.
- Keep your spine straightened and avoid slouching. You want to sit upright but not in a tense manner.
- Allow your sitting bones to remain stable and centered. You do not want to lean forward or backwards too much.
- Tuck your chin in slightly to maintain your cervical spine alignment.
- Let your arms fall comfortably on your thighs with the palms facing upwards.
- Always stretch and warm up before getting into a meditation posture.
- Seek advice from your doctor and instructor if you have problems with your knees or any part of your legs.
- If you are injured do not practice complicated poses. Take time to heal and seek advice from your instructor.
- If you are a beginner, start with easy poses then graduate to more complex poses so you don’t hurt yourself.
- Always practice calm and deep breathing during meditation.
- For comfort, you can use a meditation cushion or pillow.
Why is the Lotus Pose Recommended for Meditating?
Many meditators would recommend the lotus position for meditating. The lotus position or Padmasana helps to calm your mind and mentally prepare you for a meditation session.
The variations of the lotus pose also help to stretch your thighs, knees and ankles. The meditation pose also helps you develop proper posture and spinal alignment.
The lotus position is one of the best positions during a meditation pose that creates balance and stability.
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Meditation helps you achieve a more relaxed state after the stress of your daily activities. You can practice the meditation style that suits you better and gradually explore others as you develop flexibility. With this, it is certain that you will lead a more relaxed and calm life.
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