How to choose a pose for meditation. How to properly learn to sit in the lotus position for beginners. Step-by-step instructions for mastering the position

In the human body. The cross of the legs harmonizes the energy channels - the right, solar, and the left, lunar. A tightened lower lock, mula bandha, (contraction of the muscles of the perineum, anus and bottom) preserves the vitality inside the body. Extension ensures the movement of energy up the central energy channel, sushumna, to the highest energy center, sahasrara chakra.

How to sit in lotus position (padmasana)

I offer you a simple sequence that will help improve mobility hip joints and sacrum and gradually prepare for padmasana.

Pachshimottanasana (rolled leaf pose)

Sit down, keep your back straight, stretch your legs forward and twist your pelvis back (move so that the weight is transferred to the sit bones). Pull your toes towards you, grab your toes with your hands (you can use a yoga strap) and as you inhale, stretch your stomach forward and your ribs up, without bending too deeply. Hold the position for about a minute, keeping a calm, even position.

Complicated version

As you exhale, perform a deep bend towards your legs, successively lowering your stomach, ribs, chest and only at the end - the head. Keep calm, even breathing and hold the pose for 1-2 minutes. If your back is rounded, it is better to limit yourself to the first version of the asana.

Upavista Konasana (Triangle Pose)

Preparation

Sit down, keep your back straight, twist your pelvis back, bend your knees and spread them wide to the sides. Place your hands on your feet inside and while inhaling, slightly stretch your stomach and ribs forward. Maintain the position for half a minute.

Full version

Spread your straight legs to the sides at right angles, lift your toes towards you. Twist your pelvis back and, as you exhale, bend forward, consistently lowering your stomach, ribs, chest and head. Extend your arms forward and touch your palms to the floor. Keep your spine elongated and do not round your back; the tilt may be shallow. Stay in the asana for 1-2 minutes.

Baddha Konasana (Butterfly Pose)

Denis Bykovskikh

Sit down, keep your back straight, twist your pelvis back, bend your knees and bring your feet together. As you exhale, spread your hips and knees wide apart and pull them toward the floor. Use your hands to hold your feet, pointing them back up, or your shins. Keep your back straight and pull your ribs up. Hold the position for 1-2 minutes.

How to sit in the lotus position: working out the joints

Sit down, keep your back straight, twist your pelvis back. Bend your right knee, move your right hip and knee out to the side, and then place the back of your right foot on your left thigh. Lower your right hip and knee to the floor. If your knee remains suspended, place a yoga block or folded blanket underneath it. Lift your left toe towards you, grab your toes with your hands (you can use a yoga strap) and while inhaling, pull your stomach and ribs forward and up, without bending too deeply. Stay in this position for half a minute, then switch legs.

Complicated version

As you exhale, bend forward, successively lowering your stomach, ribs, chest and head towards your feet. Hands can touch the foot of a straight leg or the floor. It is important that the shoulders are kept in line and the spine is elongated. Breathe calmly, hold the position for 1-2 minutes, then change legs.

Pose for meditation.

All the secrets of the correct and comfortable posture for meditation

A yogi sitting in the lotus position, with his legs almost tied in a knot and a perfectly straight back - this is exactly the image that comes to mind for most people if you ask them about a meditation pose. Therefore, people who are starting to meditate for the first time immediately have a lot of questions about what position is best to do it in. After all, their legs don’t want to be tied in a knot, and it’s also hard for many to keep their back straight. In general, difficulties arise.

In today's article I want to cover two issues. First, we will look at the basic postures suitable for beginners in meditation. Secondly, we will talk about principles that will help you choose the ideal pose that suits you. The fact is that we are all different, we all have different bodies and, accordingly, different capabilities and limitations.

If you are just starting to master the practice, then the meditation pose must be comfortable. It happens that people refuse to master meditation because they are not comfortable staying in the poses recommended for practice for a long time. And then it’s worth deviating from the recommended instructions and finding a pose that takes into account individual characteristics. Knowing the principles of constructing a meditation pose, you will be able to find a body position in which you will be truly comfortable.

So let's start with the first question.

Basic poses for beginners to meditate

1. Sitting cross-legged

You can meditate while sitting on the floor with your legs crossed.
You can sit on the pillows. Then the pelvis is slightly higher than the legs, and this prevents them from numbing.

If you have poor stretching and your legs are suspended, you can also put pillows under your hips.

2. Sitting on a chair

In this case, your back should be straight, your feet should be firmly on the floor.

3. Meditation while lying on your back

In this case, the arms and legs are slightly removed from the body. You can meditate even while lying on the bed, but it is better to do it on the floor, since rigid support allows the spine to be positioned correctly. For comfort, you can place a small pillow under your lower back.

Many people wonder if it is possible to meditate while lying on your back. The answer is: yes, you can. However, it should be borne in mind that this position of the body often causes drowsiness and interferes with meditation. Therefore, if possible, you should choose other poses for practice.

There are times when the supine meditation pose is the ideal choice. This applies to situations where a person experiences serious physical discomfort while sitting.

By the way, there is a separate article on my blog about how to choose a pose for meditation if during practice you experience unpleasant sensations associated with your body posture.

Of course, there are other poses for meditation, but they are more complex, but I still suggest starting with a simple one. Moreover, in order to use meditation in your Everyday life and to get tangible results, in my opinion, the three poses I mentioned are quite enough. Personally, I most often meditate while sitting cross-legged and sometimes sitting on a chair, and I get results from the practice that I am completely satisfied with.

It would seem that what could be easier than, for example, sitting on a chair with a straight back? But even this simple instruction has its pitfalls. Therefore, now we will move on to the second question and analyze the principles of constructing a meditation pose.

Principles of constructing meditation postures

1. Feel the support

Feel how your body weight is relative to the ground and how you feel supported. If you are sitting on a chair or cross-legged, then the weight of the body should “drain” into the pelvis, and the pelvis should be a support. Feel the pelvic bones on which you are sitting. Feel how they rest on the surface of the chair or floor.

During meditation, distribute your body weight symmetrically so that both pelvic bones rest equally on the surface on which you are sitting.
If you are sitting on a chair, also feel the support in your legs.
If you are lying down, feel how your body weight is distributed on the floor. Make sure your body position is symmetrical.

2. Watch your back

When you meditate, your back should be straight and perpendicular to the floor (that is, you should not lean forward or backward).

Experiment and start slouching. Please note: what happens to the support? Does the weight continue to “drain” into the pelvis? When we slouch, our body weight shifts forward. These are the laws of physics.
Now lean back, for example, leaning on the back of a chair. Where has the body weight shifted from the pelvis? According to the laws of physics, it moves backward.

Let's figure out why it is so important that the weight of the body flows into the pelvis.
Take a thick book and place it vertically on the table. Like this:

Costs? Certainly. And you don’t need to make any effort for this. It does not need special support. Now tilt the book aside. Did you fall? Yes, if you didn't spend any extra effort to keep it in a tilted position. The book itself, without your help, will not stand like this. This is contrary to the laws of physics.

Now let's return to the meditation pose. When your back is straight and perpendicular to the floor, your posture is similar to a book that stands vertically on a table. Holding this position does not require any extra effort, and therefore it involves maximum relaxation.

As soon as you begin to deviate from this position, additional muscles begin to tense so that you, like a book, do not fall, but maintain a sitting position. Excess tension interferes with meditation.
If, for example, you didn’t just lean back, but leaned back in your chair, using not your muscles to hold the pose own body, and leaning on the back of the chair, in this case, too, oddly enough, you will most likely experience excessive tension in the muscles, which are supposed to be relaxed during meditation. If you lean back, then to maintain balance, your head changes its position, moves a little forward, while the neck muscles tense.

In addition, by leaning back in your chair, your body will likely end up in a position that will prevent you from breathing freely and deeply. I will talk about this in more detail below.

3. Avoid bending and unnecessary tension in your back.

This point follows from the previous one. Often people are not used to keeping their back straight, and trying to do this either causes them unnecessary tension, or they quickly begin to slouch or tend to lean their elbows on the back of the chair. As a rule, this is due to the insufficient development of those back muscles that are responsible for holding the spine in upright position.

If you find that it is difficult for you to sit with a straight back for a long time, use support during meditation on a wall or the back of a chair using a pillow. This way you can keep your back straight without unnecessary tension.

In addition, in this situation, you should regularly do simple physical exercise to strengthen the back muscles.

Trying to sit with a straight back, some people put their muscles under unnecessary tension. Most often, this causes tension in the lower back or thoracic region. Outwardly, this looks like too much extension. That is, the back is not in a straight position, but curved into an arc.

In order to track excess tension, remember that the body weight should “drain” into the pelvis. If there is tension somewhere, then this prevents such drainage. Therefore, remember the support you are sitting on. Imagine how the weight of your body flows into the basin, and through the basin goes into the floor or into the seat of a chair. This will protect you from unnecessary tension in your back.

4. Body position should facilitate free deep breathing

If you have completed all three of the previous principles, you have most likely already adopted a body position that promotes proper breathing. However, I would like to once again draw your attention to some nuances, since they are very important.

Free and deep breathing is the basis of a state of relaxation and peace. Breathing is closely related to emotions. A person under stress instinctively holds his breath. Most people have shallow breathing. Many tend to frequently delay it, preventing the rhythmic and calm passage of air flow through the respiratory tract. This type of breathing indicates that a person is in a state of chronic emotional stress. By the way, on my website there is a separate article about how, using simple breathing techniques achieve physical and emotional relaxation. Read it.

By freeing our breathing, making it deeper, smoother and calmer, we are freed from unnecessary emotional stress, returning to a state of deep calm. Therefore, during meditation it is advisable to maintain calm, deep, even breathing.

It is worth saying that if you are used to breathing shallowly, you may not be able to fully free your breath right away. Therefore, you should not strive to breathe the right way at any cost. If you practice meditation regularly, your breathing will gradually become more and more free. However, from the very beginning it is important to create conditions in order to free your breath. Required condition correct breathing is correct position bodies.

In order to understand which body position is correct, let’s remember the school biology course and look at how the breathing process occurs.

Inhalation occurs due to the fact that the space inside the chest increases and, following this, the volume of the lungs increases. As a result, air rushes into the respiratory tract. That is, our body works like a pump: by increasing the space of the chest, it draws air in, reducing this space, it pushes air out.

The space of the chest increases and decreases due to the ribs and diaphragm. The diaphragm is a muscle that is located on the border of the thoracic and abdominal sections. This muscle has the shape of a dome, which is directed upward into the chest cavity. During inhalation, the diaphragm contracts and the dome flattens, therefore, the volume of the chest increases. As for the ribs, everything is clear. As you inhale, the ribs rise and the volume of the chest increases.

Now, with this information in mind, let's return to the analysis of body postures for meditation, which ensures deep and free breathing.

There are people who are used to slouching, and therefore their chest looks sunken. From this position it is very difficult to increase the volume of the chest. And, accordingly, if you are slouched, you will be able to free your breath only after you straighten your chest.
So, make sure that your chest is straightened.

Now about the diaphragm. The diaphragm is a muscle that is very sensitive to stress. It often spasms as a result of emotional stress. There is even an expression: “I got a feeling in my stomach.” In a situation of stress, many people experience discomfort in the solar plexus area (this is the area where the stomach is located, where it ends chest cavity and the abdominal begins). Such sensations are often associated with excess tension in the diaphragmatic muscle. Excessive tension in the diaphragm causes breathing to become more shallow. Externally, this tension looks like a slight compression around this area.

If you are prone to contraction of the diaphragmatic region, you can begin to meditate with either the back of a chair or a wall behind you. Then you can place a pillow behind you at the level of this area and lean slightly on the pillow. This will help you straighten the area.

So, I hope that after reading this article you have an understanding of the correct posture to meditate in.

Meditation is a spiritual practice of yoga that allows a person to find harmony in body and mind. There is no magic in it. This is a fairly simple exercise that helps not only relieve psychological stress, but also relax physically and balance all processes in the body. It is noteworthy that meditation has no restrictions or contraindications. People can meditate of different ages, gender and religion. By devoting just 20-30 minutes a day to training, you can significantly improve your mood and well-being.

Like any exercise, meditation has its own technical rules and conditions of execution. Musical accompaniment, silence and proper breathing are certainly significant components of the practice. But the most important thing is the meditation posture.

Why is correct posture important?

A comfortable body position ensures peace of mind and nervous system, deeper concentration. This is especially true for beginners. Because enlightened yogis have great stretching skills, physical strength. They can “twist” into complex asanas and meditate in them. Meditation poses for beginners are more familiar and natural body positions. With regular practice, they will allow you to dive deep into consciousness almost any time and anywhere.

Meditation increases the energy current in the human body. For beginners, the wrong position can have a negative effect, or bring no result at all, other than wasted time. Therefore, the body position should be comfortable, provide stability and keep the spine straight. Correct posture for meditation is the key to successfully completing the exercise. Only in this way will energy circulate freely throughout the body, saturating, activating and healing every cell and every organ.

Poses for Beginners

When starting to choose a pose for meditation, you should not follow yoga instructors or friends who have been practicing meditative techniques for a long time. It is necessary to proceed from physical capabilities your body (health conditions, stretch marks). It is best to start with simpler positions and gradually increase their complexity.

Turkish pose

The yogic name for this pose is sukhasana. This is perhaps the most common meditation pose. This is what most beginners prefer. Cross-legged pose is also ideal for people with joint mobility problems.

Technique:

Diamond Pose

It is also called vajrasana. This meditation pose is also very comfortable and does not require special physical training. To perform it, you need to kneel down and place the insteps of your feet on the floor. Then lower your buttocks onto your heels, while crossing the toes of your feet. Straighten your chest, lower your shoulders and relax. Stretch the crown of the head upward, while the chin is slightly lowered. Hands should lie on your knees, palms up, or in mudra. To achieve greater comfort in Diamond Pose, you can place a thin cushion or pad between your buttocks and heels.

Sitting on a chair

This is a very easy and comfortable pose for meditation, which can be practiced not only at home, but also where you need to relieve stress and recharge a little (for example, at work). It has no physical contraindications and can be practiced by almost anyone. To do this, you just need to sit on a chair, straighten your spine, open your chest, and lower your shoulders. The legs should be parallel, the chin slightly lowered. Place your hands on your knees, palms up, or hold them in mudra.

Sage Pose

This is a great pose for energetic alignment. It is of medium difficulty, so you need to prepare physically for it: warm up your leg muscles, stretch your joints.

Technique:

Lotus position

This is the best pose for meditation. Experienced yogis call it padmasana. It locks energy inside the body and prevents it from flowing outside. Joint endurance plays a huge role in this position. For those who do not have local problems, it does not cause harm. People with diseases of the leg joints should not use it in practice.

Before you begin the technique, you need to stretch your hip joints, knees, and ankles. To obtain maximum comfort, relaxation and benefits that meditation brings, the lotus pose must be performed taking into account all the conditions:

Important points

• Meditation takes place exclusively in an upright position, so the practice of “lying down” does not bring any benefit other than relaxation.
• No matter how effective and powerful a particular meditation pose may be, it is not worth experimenting with. The position of the body in spiritual practice should correspond physical training and health status. Only in this case can you get healthy results.
• It happens that even detailed descriptions do not always provide a visual design of the chosen meditation pose. Photos and images in this case are the best helpers.
• The eyes should be closed or half-open during meditation.
• Breathing must be controlled. It immerses a person deep into consciousness, helps to tune in and relax. In addition, focusing on your breathing will help you get rid of intrusive and anxious thoughts, which will make the practice deeper. Therefore, inhalations should be deep and exhalations should be leisurely.

Namaste, friends! An article about how to learn to sit correctly in the Lotus pose - Padmasana, photos and videos illustrating the technique for beginners, a description of the benefits and contraindications. After studying this material, begin to apply it in your daily practices, this will give you a more comfortable position and also increase concentration.

Padmasana is one of the four main poses described in ancient treatises on yoga. Today I will tell you and show you its implementation in practice. This is the most famous position and is used to depict Buddha, Indian yogis and other sages. In fact, all other yoga asanas are designed to help you learn to sit comfortably and with a straight back. Earlier we talked about, which occupies a leading place in meditation practices, but Padmasana is not inferior to it in importance in its qualities. In meditation, it is very important not to be distracted by discomfort in the body, so if you have the right and comfortable posture, it will be much easier to meditate. Browse all

The Hatha Yoga Pradipika says: “Padmasana is the destroyer of all ailments; it is not accessible to mere mortals, only to sages. A yogi who sits in Padmasana and controls his breathing certainly becomes liberated.”

In Indian, in the ancient language of Sanskrit, the lotus position is called Padmasana. "Padma" means lotus and "Asana"- this is a pose.
The lotus has several petals and it lives in clear ponds and slow-flowing rivers. If you see a blooming lotus up close, you can understand why this pose got its name.

In the east, a lotus lying on the water is considered a symbol of perfection and purity. And in this pose we seem to recreate the beauty of the lotus flower in our body and in our mind. The roots of the lotus are at the bottom of the lake, and the flower faces the sun with its radiance; despite the fact that the lotus moves in the water, it does not lose its roots.

This perfectly symbolizes the practice of yoga and meditation: "Having a solid foundation, and at the same time making spiritual progress."

Step-by-step technique for performing the Lotus pose

At first glance, the lotus pose does not seem so difficult, but if you try to take it without sufficient preparation and mobility of the joints, you can feel how difficult it is.

There may even be a thought that it is too difficult for beginners, and only Indian hermit yogis or some ascetic monks can perform it. But this, of course, is not true. By acting clearly and consistently, guided by common sense and the experience of wise teachers, you can achieve results and assume the Lotus pose in a perfect way.

At the same time, don’t rush and don’t force things.

Some beginners may take a long time to perform Padmasana, and attempting it too early carries the risk of knee injury.

Therefore, it is better to go slowly and confidently to do your first Padmasana, than to rush and drop out of the game without ever reaching the goal.

Taking the lotus position will be easiest for those who have good stretch and flexible joints. The less their mobility, the more difficult it is to achieve results. However, you should not despair - Padmasana can be mastered even by older people, which means that study and training are simply necessary.

So, step by step guide:

• Take a comfortable position in the pose.
• Straighten your back, try to relax your body and concentrate your Mind.
• Take your right foot with your hands and slowly place it on your left thigh, as close to your stomach as possible.
• Take your left foot with your hands and slowly place it on your right thigh.
• Stretch your spine upward.
• Pull your shoulders back and down.
• Open your chest.
• Lift the top of your head up.
• Remove excessive arching in the lower back by moving your tailbone forward.
• Lower your chin a little.
• Place your hands on your knees, or the other
• Keep both knees touching the floor.

Close your eyes halfway and hold this pose throughout your meditation. Try to calm your Mind and relax, feel like a lotus floating on the surface of a lake. Your breathing should be free, inhaling and exhaling without tension. Try watching your body inhale and then exhale.

In the photo below you can see a photo of the Lotus pose

The question is often asked, which leg should be on top and which leg should be on bottom?

In the Hatha Yoga Pradipika, the description of the asana begins like this: “Place your right heel on your left thigh, your left heel on your right thigh . The following clarification is that it is necessary to place the feet on the thighs of the opposite legs.”

From this we can conclude that it does not matter which leg is on top and which is on the bottom. Change your legs one by one in the Lotus position, thereby you will balance the energies in the body and the hips will stretch evenly.

Most often it happens that in some one position, in my case, this is when left leg on top, it's easier to sit. When the right leg is on top, the pose is less comfortable and requires more careful work. Therefore, practicing with different cross-legs is logical and reasonable.

Preparation for Padmasana for beginners

If you are unable to sit in the Lotus pose, do a few exercises that will allow you to prepare for Padmasana by stretching your thigh muscles. And also, you can meditate perfectly and gradually prepare your body for the full Lotus pose. This asana is very suitable for beginners, and I recommend that you master it first.

If the Lotus pose does not work out, do the following exercise:

• take a sitting position on the floor;
• bend your knees in front of you and bring your feet together;
• spread your knees as wide as possible;
• clasp your toes with your hands; as you exhale, tilt your body forward;
• Lightly press your knees and elbows to the floor.

In the image you can see me doing this exercise. The inclined body allows you to press your elbows on your knees.

It is important in the Lotus pose that your knees touch the floor and your back is straight. If this does not happen, use available materials. Such as:

• pads;
• blanket;
• yoga cube;
• roller;
• additional yoga mat.

If you need improvised materials, a yoga mat, cubes and others, I recommend checking out this store.

In the photo you can see me sitting on a pillow under my buttocks

Sit with your buttocks on a blanket folded several times, or whatever you have available from the above. By doing this, you artificially lift your pelvis off the ground and your knees naturally drop down. If even in this case it is not possible for your knees to reach the floor, then place pillows under them, creating stability and at the same time relaxation in this position.

Benefits and harms of Padmasana lotus pose

Padmasana, like all phenomena in the world, has positive and negative sides. The main thing here is to find a balance in order to bring only good to your body, and in no case harm.

Benefits of Padmasana

The pose benefits your breathing, back muscles and spine, and also has a beneficial effect on the heart and circulatory system. The lotus pose helps increase the mobility and flexibility of ligaments and joints. But its influence is not limited only to physical indicators.

After the Lotus pose is fully mastered, it becomes one of the most relaxing asanas, speeds up thought processes, and improves memory. Proper execution Lotus position raises the vital force upward, helping to focus and achieve deeper concentration during meditation and breathing practices.

This is why it is necessary to keep your back perfectly straight so as not to block the energy in the body.

Harm of Lotus Pose

Despite all the amazing properties that the lotus pose has, if you have injuries to your knees, hips or ankles, it is not recommended to perform the pose.

Since Padmasana at the very beginning creates a serious load on these parts of the body, and if there are acute pains or injuries in them, this can lead to aggravation.
When practicing padmasana, you can sometimes feel your back hurting and aching, as well as your legs becoming numb. If this happens, release the asana and rest a little, stretching your legs and turning your body, alternately in different directions.

However, if you have never practiced yoga, there is no need to try to quickly master it. For beginners, the world of yoga has its dangers. Do not try to perform Padmasana at any cost without having special training. If during exercise you experience pain or feel worse, be sure to consult a specialist.

Padmasana for women

Lotus pose - Padmasana, is very favorable for women.
To master it, it is necessary to develop the mobility of the hip joints, and it is this area that is most important for women. The health of the genitourinary system, the absence of complications during pregnancy and easier childbirth are directly related to pelvic mobility.

One cannot ignore the purely aesthetic side of the matter: in addition to health, a girl who practices yoga acquires a truly blooming appearance.

Lotus position during pregnancy

A direct connection has long been identified between pregnant women practicing yoga and their subsequent easy childbirth.

Is it possible for pregnant women to sit in the lotus position?

Padmasana is generally very useful for women and its practice during pregnancy will only be beneficial. This will help make the body more flexible, get rid of back pain, and also avoid many difficulties during childbirth. In addition, the lotus position is about learning proper breathing and the ability to relax, which will also be very important during the birth of a child.

Video master class on how to sit in the Lotus pose

And in conclusion, I suggest you watch a video clip in which I explain how to perform Padmasana correctly.

That's all. I tried to describe Padmasana, the Lotus pose, as clearly as possible. If you still have any questions, I will be glad to answer them in the comments to this article.

Namaste, friends! An article about the best poses for meditation, a description of the technique of performing asanas, with illustrations, photos and videos for beginners, will help you sit correctly. In previous posts I wrote about each separately, but here I have collected all the material in one review, providing links to the necessary page with a more detailed description.

When starting a meditation practice, it is important to learn how to sit correctly in meditative poses!

While sitting in a meditative asana, you should feel comfortable and relaxed. This is one of the factors that will allow you to be more focused and attentive without being distracted by external things.

If the posture is uncomfortable, it will create discomfort and will not allow you to fully meditate, because it will force you to be distracted by unpleasant sensations in your body. An uncomfortable asana will cause constant tension, distracting your consciousness from the object of meditation. Although, it should be the other way around. The asana is designed to create comfortable conditions for the body and help the Mind concentrate for deeper and more attentive meditation. You can also use it for better concentration.

At first glance, some asanas seem quite complex and not very comfortable, but once you learn to perform them correctly, you will feel their beneficial effect. It’s not for nothing that the sages of the past developed such poses. These poses are designed to give the body the most comfortable position possible during long-term meditation practices.

According to the teachings of yoga, the body during meditation reflects the state of the Mind. And if we consciously arrange our body position during meditation, we will thereby help ensure that the Mind is in the correct state.

There are many different meditation poses. In addition to the sitting poses discussed in this article, you can also meditate while standing, walking, and even lying down.

But today we will talk specifically about sitting asanas, since they are a classic position for meditation in yoga.

It is important to find a position in which you will truly be comfortable. In the beginning, discomfort may arise due to lack of leg stretching, but gradually, as you train, you will overcome this barrier. And at the same time, learn to feel and recognize the kind of pain that can lead to injury. Be careful!

So, no matter what meditation pose you choose, it is important to sit in it correctly following the general principles:

• back straight
• the lower back is not too arched
• chest open
• shoulders pulled back and down
• neck straight
• the chin is slightly lowered towards the chest
• relaxed face
• knees touch the floor*

* with the exception of the pose sitting on a chair, and one of the variations of Sukhasana.

Possible mistakes

While sitting during meditation, some beginners make the same, often common mistakes.

One of the mistakes- stooped back.

This can happen for two reasons:

1. Inattention, as a result of which the meditator forgets about posture.
2. Physiological problems.

In both cases this can be fixed. The first is to be more conscious during practice. In the second, you need to place a lining under the buttocks, thus lifting the pelvis up. When the pelvis is slightly higher than the knees, it becomes easier to keep your back straight.

Some people have a physiologically slouched posture and find it very difficult to keep their back straight for a long time. If this is your situation, don’t be upset. Gradually, step by step, sitting with a straight back during meditation, the back muscles will strengthen and get used to the correct position.

Although posture is important in helping you meditate more carefully, it is not an end in itself. You can achieve heights in meditation without being in the right position.

Second mistake It may be that when performing asanas, most often beginners overbend their lower back. Excessive arching in the lower back is fraught with painful sensations in the back.

To correct it, move your tailbone forward a little, this will straighten your lower back. Also make sure that your butt pad, if you use one, is not too high.

Choose a comfortable, small pad so that your back is straight, your body is relaxed, and your lower back is not too arched (a natural slight arch).

Based on my own experience and ancient yoga texts, I will describe the best meditation poses that will help keep your body relaxed and your mind alert. Each of you will be able to choose the most suitable one for yourself.

For each of the poses listed below, there is a separate article with detailed description implementation techniques, illustrated with photographs and video tutorials for a better understanding of the material. Click on the links below in the text and read in more detail about each asana.

And I’ll start my review, perhaps, with the most important poses.

It is necessary to press the heel of the right foot to the buttocks so that it rests against the perineum. The left leg is placed on top so that the genitals are between the two feet. The heel of your left foot should rest next to your pubic bone.

The second most important pose, which shares primacy with Siddhasana, is the Lotus pose - Padmasana. If you have flexible joints and sufficient stretch in your hips, begin mastering this classic asana.

This meditation pose helps tone the back muscles, improves blood circulation and, most importantly, helps keep the mind alert. Place your feet on opposite thighs and find a comfortable position.

Virasana

From Sanskrit the name of the asana is translated as hero pose. It is quite difficult for beginners to stay in it for a long time. The main effect of this asana is on the joints and internal organs. With its help, the mind comes into balance and clarity of thoughts comes.

To sit correctly in this asana, you need to kneel and spread your feet. As you exhale, you need to sit with your buttocks on the floor so that your calves touch on the inside outside hips Your toes should be on the floor and pointing backwards.

Meditative poses for beginners

When starting meditation, beginners must learn to sit correctly. You should not immediately try to sit in a difficult position and feel pain and discomfort from it. Meditation, first of all, is working with consciousness and the Mind, and not physical education)) Use those poses that are most comfortable for you.

Half Lotus Pose

If the Lotus asana technique is difficult for you, then you can use simpler and more accessible poses. One of them is Ardha Padmasana - Half Lotus Pose.

In this position, one leg remains on the ground and the foot of the other leg is placed on the opposite thigh.

Below is a photo of this asana.

And a detailed manual with a video tutorial that will help better.

Cross-legged Sukhasana

Translated from Sanskrit, Sukhasana means a pleasant pose. It is ideal for beginners. It's quite simple to do. You just need to cross your legs and take a comfortable vertical position of your spine. This is the most simple pose for meditation and with its help you can strengthen various parts of the body and prepare for more serious positions.

In the photo below you can see Sukhasana.

Vajrasana

Varjasana, also called diamond pose, is a little similar to Virasana, which we discussed above. Mastering it will help you learn how to perform other, more complex asanas.

In this pose we sit on our knees with our buttocks on our heels, as shown in the image below.

Adopting the diamond pose, in addition to having a beneficial effect in meditation, also helps to tone the internal organs and promotes better digestion.

Pose sitting on a chair

And for those who cannot take any of the above poses, I recommend meditating while sitting on a chair. Sit on the edge of a chair, preferably a regular chair with a straight back. A sofa or armchair is not the best choice.

Keep your back straight; if this is difficult, lean your lower back a little on the back of the chair, but keep in mind that during meditation, if you lean your back on anything, you can lose vigilance and fall asleep)). This is why I do not recommend meditating while lying down, because without sufficient experience, this will again lead to falling asleep.

Meditation pillow

If you practice long meditations in sitting poses, then it makes sense to use tools that help you sit more comfortably and meditate more focused. In my practice I use a pillow, or a folded blanket, sometimes a yoga mat folded several times. The pillow or lining should not be too high. You can buy any small pillow; today there is a selection of yoga products in stores, or you can make it yourself.

With this I will finish my educational program on best poses for meditation, I tried to describe each asana in as much detail as possible in a separate article. Study and apply this in your daily practices. If you have any questions or want to share your personal experience, please leave comments on this post.

With respect and best wishes,