In which yoga posture should I sit for meditation?
“If you want to stand on one leg and meditate, that is also fine,” smiled Dinesh Ghodke, senior Art of Living teacher, when replying to this question. “You can meditate in any posture in which you feel comfortable and can hold steadily.”
Surprised? Patanjali Yoga Sutras, an ancient treatise on yoga describes asana (yoga postures) as “Sthiram Sukham Asanam” which means an asana is that which is steady and comfortable.
Here are some important insights about how to sit for a refreshing meditation experience.
A cheeky student once said that the most stable and comfortable posture for him was the posture he took while lying on the couch in front of the television with a bag of potato chips. Meditation will not happen in this pose. Nor in Shavasan (Corpse Pose) in which you can do Yoga Nidra.
Most people sit for meditation in yoga poses, such as: Padmasana (Lotus pose), Vajrasana (Thunderbolt pose) and Sukhasana (Cross legged pose). These yoga poses minimize the pressure on the abdomen and help to keep the back straight. These postures are described below. Remember to relax your body, shoulders and neck. Keep your head and back straight.
Sukhasana (Cross legged Pose)
“Sukha” literally means happiness. Don’t forget to smile. If you cannot cross your legs, you can sit in a chair and meditate. You can always rest your back against a wall if you prefer.
Padmasana (Lotus Pose)
It is the most popular and well-known pose. This could become your
favorite yoga pose for meditation as it keeps your spine erect.
Vajrasana (Thunderbolt Pose)
Tip: Roll up a towel or place a thin pillow under your ankles to support it.
Vajrasana strengthens the thighs and calf muscles. It helps in improving digestion also.
Come now, let’s settle into a yoga pose and play a guided online meditation and follow the instructions.
(Based on inputs from Sri Sri’s talk on Secrets of Meditation.)