Good morning Yogis! We just wrapped up practice of each of the Niyamas, and we are now on to Asanas, the 3rd Limb of Yoga. Today we will cover my Top 5 Positions or Asanas for Meditation.
Please try all of these meditation poses, at least briefly and see which feels best for you! Please note there is no right or wrong here.. I am sharing MY Top 5, but many others may disagree with me. For example, I find Virasana / Hero Pose comfortable for an extended time only with a block under my seat, and occasionally find Lotus Pose enjoyable, which is too intense for many Yogis.
Bonus Daily Meditation Challenge
Today’s Daily Yogi Practice is to try a meditation in the position / Asana of your choice. We are in the middle of a bonus Daily Meditation Challenge for October. Try our breath-focused meditation, or perhaps a meditative drive or hike! If you prefer guided meditations, for Asana Day today try a Restorative Asana class with Guided Meditation.
TOP 5 MEDITATION POSITIONS / ASANAS
1. SIDDHASANA – ADEPT’S POSE – CROSS-LEGGED SEATED MEDITATION
I enjoy Siddhasana (sid-DAH-sa-na) or Adepts Pose for Meditation. This is basically my comfortable seated position, and that is just how I always envisioned meditating! This Asana is basically a slightly more difficult version of Sukhasana / Easy Pose.
Start in a comfortable cross legged position. Then spread your knees a bit further, and bring your feet in towards your groin – keep your leg on the mat and tuck your ankles/shins over each other. Look down and make sure there is no empty space between your legs and feet. Keep your torso straight and tall over your hips. Take note of your rib cage. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. You can put your hands on the ground and gently press to lengthen your back, or rest your hands on your knees. You can pull a bit on your knees to help open your chest and help keep your back straight. You should keep your head, neck, and shoulders aligned over your hips in any seated pose. Your hands can either gently rest on knees and/or in your favorite mudra/placement for meditation. PS if any poses are uncomfortable, try with a couch pillow or block under your seat! Try not to move your body while meditating, I find it helps to switch my legs each day of practice for any cross legged positions to even out my posture!
Make sure you keep your back straight, not rounded in any seated position! If you notice your back rounding in this pose, move your legs back out to Sukhasana / easy pose, making a small triangle of empty space between your legs. I prefer Siddhasana over Sukhasana, because bringing in my feet helps me maintain a straighter back. I also prefer Siddhasana over Padmasana / Lotus Pose for meditation, since Lotus can get a bit strenuous on my ankles for an extended time.
2. SEATED IN A CHAIR – SEATED MEDITATION
Chair Yoga is very common, and chairs are often the most comfortable seat we can find! It is important to be comfortable and maintain your posture if you will be sitting for an extended period of time, and a chair can help with both. Driving is also my favorite meditative activity, so sitting in a chair (driver’s seat also counts to me) makes this #2 for my Top 5!
3. SHAVASANA – CORPSE POSE – RECLINED / SUPINE MEDITATION
Shavasana or Corpse Pose is often considered the most important Asana, especially after Asana Class. I occasionally enjoy deep meditations if I need help to fall asleep, and it is absolutely required to be in bed in Shavasana for those guided meditations! One of my favorite things about meditation in Shavasana is that I can breathe more deeply into my belly than I am able to in a seated position.
Lay on your back, and allow your legs and feet to gently splay open. Rest your arms a few inches away from your body, with palms facing up. Close your eyes, and allow your entire body to relax and sink into the mat. You can use a couch pillow under your head and/or knees, or any modifications to make this pose more comfortable for an extended time. I occasionally take Shavasana with knees bent and feet on the floor, and/or with elbows bent and hands under my head or cactus-arms to the side.
To come out, gently roll onto your right side, then press your hand into the mat to come back up slowly into a seated position.
4. TADASANA – MOUNTAIN POSE – STANDING / WALKING MEDITATION
Tadasana / Mountain Pose is often thought of as neutral standing, but this a power pose for many Yogis. Yoga Retreats frequently offer meditation walks or mindfulness hikes. This is something I try with our Santosha practices of enjoying the present moment! A meditative walk or hike is a great way to begin meditating, especially if mindfulness practices are new to you, or you have difficulty calming the mind while sitting quietly.
5. VIRASANA – HERO’S POSE – KNEELING MEDITATION
Virasana / Hero’s Pose is actually the most comfortable seat for many Yogis. However, this is my Top 5, and I find kneeling positions strenuous on my feet and knees for extended periods of time. I can only hold kneeling positions comfortably with a block under my seat! I do enjoy meditation in a kneeling position, resting my hands on my knees.
This is a kneeling Asana, and usually much more comfortable for Yogis with tight hips than the cross legged posses above. Start kneeling with knees and toes together. Then, bring the toes apart, and sit yourself down between your legs. Make sure to keep your back straight, with hips, shoulders, and head in line. This pose can be rough on my knees, and sometimes bothers my heels and tops of my feet if I’ve been wearing high heels. I find this pose much more comfortable with a block under my seat as pictured below.
CHECK OUT OUR Other Top 5 lists
TOP 5 YOGA Equipment and Yoga MATS!
I would recommend a block, couch pillows, or perhaps a folded-up blanket for support under the seat. Pick your favorite chair for a seated meditation, or comfortable shoes for a meditative hike or walk!
Top 5 Yoga Equipment for Newbies
There you have it, my Top 5 Meditation Positions! Please comment to share if your Top 5 would be different.. I know many Yogis enjoy seated positions other than Adept’s Pose, or prefer Shavasana to any other position. Always remember, be kind!