The notion of the perfect body varies from a person to person. Some like it sculpted while others admire the slim and slender form. However, what unanimously appeals to us is Mental poise. And, the universal method of embracing the peace of the mind in amalgamation with heightened alertness and inner strength is ‘Meditation’.
Sitting Down Postures:
One of the preferred categories of Meditation postures is the Sitting Down. Meditators can perform any form of meditation in a crossed-legged sitting position with a close attention to the elements listed below:
- Alignment of the Body: When sitting in yoga meditation positions, align the back, neck, and head in an upright and comfortable position. Do not hunch or lean. Sit in a straightforward manner with a smile on the face. Those facing difficulty in sitting on the floor can use a meditation cushion for elevation. Make sure to check the adjustment and alignment.
- Relaxation: Relax the muscles and joints of the body. Do not strain the neck, shoulders, knees, and arms in the position. The arms should be effortlessly stretched out with hands on the lap.
- Stillness: Gain a sense of balance with stability. Rock side and forth until you find your center of balance. Keep the eyes closed for focusing on the third eye.
Here are the top five yoga meditation poses (postures) that you can adapt for your meditation practices.
1. Quarter Lotus Pose (Pada Padmasana): A variation of the lotus pose in which the feet are placed at the opposite calves of the legs instead of the thighs. One of the highly revered poses employed for meditation and mantra chanting. Beneficial for novice yoga practitioners and individuals with tight hips and ankles who find sitting in a lotus pose for longer durations strenuous. Steps to do:
- Sit on a yoga mat with an upright stance and a relaxed body.
- Use your hands to cross your legs at the shins.
- Place the right feet on the calf of the left leg and left feet on the calf of the right leg.
- Fold the hands in Anjali Mudra in front of the heart center.
- Hold this meditative pose as long as you are comfortable
2. Half Lotus Pose (Ardha Padmasana): An intermediate yoga position involving a greater arrangement of thighs, hips, knees, ankles owing to the elevation of one foot. When in the half lotus pose, breathe through the nostrils to dive into the meditative state and to embrace deep serenity. Extending beyond the relaxation benefit, this pose strengthens the back, improves posture and stretches the muscles of the hips, knees, thighs, and ankles. How to perform:
- Start in a Staff Yoga Posture (Dandasana)
- Cross the legs with left foot resting on top of the right hip crease.
- Tuck the right leg under the opposite thigh.
- Those having weak knees and tight thighs can protect the knee by placing a folded blanket under the knee of the top-crossed leg.
- Draw the shoulders back and be comfortable in the position
- Place the hands in Gyan Mudra atop the knees.
3. Lotus Pose (Padmasana): An ultimate meditation posture– Lotus pose helps you sit for longer durations in meditation. Traditionally, Padmasana is revered for its calming nature, Hatha Yoga Pradipika entitles it as the destroyer of all diseases and several ancient texts claim that it awakens the Kundalini Energy. Anatomically, it increases the blood supply in the pelvis providing relief from menstrual discomfort, strengthens the spine, and stretches the thighs, hips, and knees. Here are the instructions:
- Sit on the floor with legs outstretched in front of you.
- Bend the knees and interweave the legs with both feet placed atop on opposite thighs.
- Place the palms in Jnana Mudra.
4. Burmese Position: A simple yet effective yoga meditative posture highly suitable for all levels of meditators. Savor the peacefulness, strengthening, and health rewards of the Burmese posture by following the step-wise procedure:
- Begin in a seated pose with legs straight in a front direction.
- Cross the legs with feet on the floor and knees open to the sides.
- Lengthen the spine and relax the body.
- Hands on the knees, palms down
5. Seiza Pose (Vajrasana): Practitioners can take up their meditation practices in a Seiza Pose instead of the classical crossed-legged seated positions. Seiza is a propped up Hero Pose (Virasana). Steps of the pose:
- Kneel on the floor (locate a bolster between thighs and calves)
- Sit between the feet and press the top of the feet into the floor
- Fold the hands in Gyan Mudra.
Take time to establish yourself in these meditation positions correctly to rejuvenate the mind and to connect with the inner self effortlessly.
To Know more about Yoga Meditation, join yoga teacher training in India.
