"How do I sit comfortably for meditation?" is a question often asked in classes.

 

Aughhhh the struggle when I first started. I remember sitting in a weekly class behind a guy who sat still, cross legged with no support for 90 minutes, while I changed my leg position at 5 minute intervals! One day I plucked the courage to ask him his secret.

 

Another time I was at the Yoga in Daily Life Strilky Ashram (Czech Republic) participating in a week long meditation intensive as part of a 3 week training program. So much sitting! My body was threatening to divorce me! Such pain! I watched those who had done this before and saw their techniques to manage with these long periods of sitting.

 

As these experiences illustrate clearly it was difficult for me to sit comfortably for meditation, as it is with many people, in the beginning. Therefore, shared here are some things to help:

• asanas that support sitting for meditation
• options for meditation sitting positions
• guided meditation practice with Vishwaguruji (link to youtube).

 

 

Top 5 Asanas to help sit for meditation

Did you know, back in the day, the main purpose of asanas was to help the body sit comfortably for meditation?  Asana is a Sanskrit word that means 'comfortable seat'. These days we use this word to refer to the yoga exercises / postures.

Here are my top 5 asanas to help us sit comfortably for meditation.

 

1. Butterfly.

This is the # 1 practice to help us sit comfortably crossed legged. Butterfly pose helps to open the hips to enable a comfortable cross legged sitting position. Open hips take the stress from the hips, lower back and knees. Open hips help the body to sit straight, instead of slouching back, removing strain from the back. Open hips help bring the knees closer to the floor, reducing strain on the knees. Open hips diminish the pins and needles feelings, and the legs going to sleep. This was the secret of the first guy in the this story.

 

2. Bicycling.

Bicycling builds the core strength which in turn helps us sit upright from a solid base and reduces strain in the back. It also helps the knees by limbering them up with extra blood supply. When practicing bicycling, at that time when the leg is straight flex the foot and lock around the knee joint ♥ knees love this support.

 

3. Majari.

Majari - cat pose is always in the top 5 of favourite asanas for lots of reasons! in this scenario the extension and flexion of the spine, and the stretching and strengthening of the back and neck muscles is a perfect support to sit straight and comfortably.

 

4. Twists.

You have your favourite. Many of you know mine! The benefits are stretching and strengthening the back and neck muscles. According to your body you can choose that twist which your body needs or responds to the best. Some twists focus more on the lower back, some the upper back, some the hips and some the whole back evenly and deeply. Each of our bodies will feel this differently, so choose for yourself that twist which best supports your back and hips to be comfortable in meditation. And, it may change as our life and body changes too.

 

5. Khatu Pranam.

Khatu Pranam is a holistic sequence offering a balance of movements for the whole body including the knees, back and hips. Adding to what has already been offered are the hip stretches from the lunges and the spine inversion in mountain pose. Similar but different to twists and majari it also helps to loosen up and relax the shoulders and neck.

 

 

Sitting for Meditation Options

Another common question is 'can I lie down instead of sit for meditation?'

 

In meditation we are aiming to cultivate both concentration and relaxation.

The concentration is to bring the mind from many thoughts to one thought. Strong concentration is often accompanied by intensity and tension in many activities of our life. But in meditation we aim to fully infuse it with relaxation.

The relaxation is to help us let go of the tension, the tightness, the resistance, so we are more calm and clear, thereby enabling us to go deeper within.

 

When we sit upright with a straight spine (not tense straight, but comfortable straight):

• it automatically shifts the mental energy to be awake and aware. This aids concentration.
• it supports all the main energy channels, chakras, that are along the spine going up to the crown of the head to flow freely and upward awakening the consciousness.

 

When we lie down, there is a much higher chance of sleeping. The mind loses it alertness and drifts off more quickly. The energy is dispersed all over the body. Relaxation is guaranteed! :)

 

Ideally we are sitting upright with a straight relaxed back. Then we arrange the sitting position for the hips and legs to be comfortable, so that at the same time as being awake and aware we can be completely relaxed. Aiming for a level of comfort where we are not thinking about our body, body awareness gradually recedes and naturally progresses to being in complete physical stillness. 

 

A good sitting posture is a simple seat within which the mind is freed from external demands and therefore able to turn inward for meditation to unfold. It's not about a 'correct' position, but rather what works for you.

 

The beginning techniques of a meditation practice guide us into relaxation of the body and the breath first followed by concentration.

 

"The most important point for everyone is that the upper body is straight, the body is relaxed and can remain motionless during the whole exercise."

~ Paramhans Swami Maheshwarananda from Yoga in Daily Life the System

 

Following are options from the traditional to the supported. Thank you to the models!

 

Padmasana - Lotus Pose

 Legs are crossed with both feet resting on top of the opposite thighs

 

"The Lotus posture activates and balances the Chakras and quietens the thoughts. It is an ideal sitting posture for Pranayama and Meditation." (Yoga in Daily Life the System)

 

Padmasana, once it is mastered, also facilitates a natural alignment that is effortless. The legs are locked together and the lower body is absolutely stable.

 

This is an advanced position and requires gentle and persistence practice to master. Be cautious not to hurt the knees.

 

 

 Ardha Padmasana - Half-Lotus

Slightly easier than lotus pose. Legs are crossed with one foot resting on the opposite thigh. The other foot can fold underneath the top leg and rest below the knee or thigh.

 

Be sure to practice on both legs.

 

You will find in the Yoga in Daily Life the system Level 1 half butterfly pose inviting the foot from the inside of the thigh to the top of the opposite thigh as perfect preparation for half lotus pose.

 

Again, caution for your knees. Open the hips first, then move the foot to the top of the thigh.

 

 

Vajrasana - Sitting on the Heels

"Vajrasana calms and harmonises body and mind. This position also stimulates digestion therefore it is recommended to sit in Vajrasana for about 5-10 minutes after a meal." (Yoga in Daily Life the System)

 

In my experience it if difficult for most people to stay in this pose for an extended time. Therefore we recommend a meditation stool. The stools are fantastic. Especially for people who have injured or sore knees that do not like for the legs to be crossed, and also if for people with aching lower backs.

 

Meditation Stools can be purchased from YIDL Brisbane. As they only advertise click and collect, give them a call first to arrange your purchase + postage.

 

 

Siddhasana - Pose of the Adept

"Siddhasana quietens the mind, has a balancing effect on the Nadis (energy channels) and activates the spiritual energy of the Chakras." (Yoga in Daily Life the System)

 

Easier on the knees than lotus pose, though as with lotus pose it is designed to cultivate stillness.

 

In all positions check:

 - the back is straight yet relaxed

 - the head and neck are aligned over the spine

 

 

 Sukhasana - Comfortable Pose (cross-legged)

Legs crossed, one in front of the other or feet tucked under the thighs (like in school). 

 

In all these cross legged positions, you can sit on something to elevate the hips if needed. If the hips or back are tight this is very useful. 

 

Sit on the cushion (or rolled up yoga mat, rolled up blanket), sit on the top and slide forward slightly. This helps to tilt the hips forward. It gives support for tight hips and back in a way that the back stays straight and upright. You may need just a little elevation, or more; play with it til you find what is comfortable for you.

Allow the knees to come lower than the hips, if possible to the floor, to take the pressure off them. If they don't reach the floor put a cushion under them so they are not straining.

So now your bottom and knees make a tripod, a solid base for the rest of your body to be upright and relaxed. 

 

Meditation cushions can be purchased from YIDL Brisbane. As they only advertise click and collect, give them a call first to arrange your purchase + postage.

 

 

Sitting on a Chair

It's a great option if sitting on the floor is too difficult, or you're in a situation where you cannot. 

 

Sit slightly forward (not resting back in the chair). Sit up straight, so that your head and neck are in line with your spine. You may place a pillow behind your lower back or under your hips for added support.

 

Feet to the floor. If the feet don't touch then put a cushion there so the feet are grounded on something.

 

 

Guided Meditation with Vishwaguruji

 

 

Keep Practicing

Learning to meditate and practicing regularly is the best thing you can do for yourself, it is the core of all the yoga practices. If you have any questions talk to your Yoga in Daily Life teacher so you can discuss your individual needs and be guided accordingly.

 

Yoga in Daily Life centres offer meditation courses or classes. Here in Melbourne we have a weekly online Meditation & Philosophy class each Friday 8 -9pm. Join us to learn more.

 

References: Yoga in Daily Life the System by Paramhans Swami Maheshwarananda (Vishwaguruji)

 

Written by Larissa Gita

Yoga in Daily Life teacher. Melbourne, Australia