Do you know that the way in which you maintain your physique is the way in which that power can stream by you, both bettering or lowering the standard of your meditation observe. When the physique remains to be, the thoughts might be robust and meditation deep. However with out a robust basis, your meditation practices will wrestle to develop.
Right here, we’ll take a look at each sitting postures and even standing meditation postures to seek out the fitting yoga meditation positions to deepen your observe. Permitting your total physique to be in a comfy place will guarantee that you may get essentially the most insights out of your meditations.
Sukhasana (Straightforward pose)
The commonest of all meditation positions is Sukhasana, simple pose. It’s referred to as this simple pose as a result of it’s a easy cross legged place. To do that pose, come to a snug seated posture along with your backbone straight, and the crown of your head rising up towards the sky. Actually floor down by your hips. Should you really feel stress or tightness within the hip crease (often known as the hip flexors) you may assist to launch stress by propping your hips up and sitting on a folded blanket or meditation cushion. Meditation props are designed to assist make your observe extra comfy and pleasurable to will let you drop into your meditative state faster.
Lotus Pose (Padmasana)
After you might have mastered the consolation of simple pose, you may prefer to problem your self by attempting to meditate in Lotus pose. This superior meditation pose entails resting the fitting foot on the left thigh and the left foot on the fitting thigh. To take a seat comfortably on this seated meditation place, you have to to have a very good quantity of flexibility in your hips.
To construct as much as make this posture comfy, begin with small and brief meditations in lotus pose earlier than attempting to remain on this place for a protracted time frame. This may assist the legs to regulate to the depth.
Different choices to strive in your technique to full lotus pose are quarter lotus or half lotus (ardha padmasana). Quarter lotus is identical physique place as Sukhasana (simple pose) with each ankles on the ground, and half lotus is analogous, however one foot touches the higher thigh and the opposite foot is beneath. Should you select half lotus, it is very important swap legs every session to make sure a balancing impact to each of the hips.
Kneeling Pose (Virasana)
Often known as hero pose, or virasana, this kneeling pose is one with the knees bent and the hips sit again on the heels. To make this a snug place, have your heels level barely outwards to create a bit house for the hips to relaxation between the ft. You may additionally select to make use of a yoga block beneath your hips to assist to lean the higher physique ahead.
If you wish to meditate on the capability of the bodily physique, you could select to tuck your toes below your ft (together with the large toes) and really feel the stretch on the underside of the ft. This will even enhance the stretch on each the left calf and proper calf muscle mass. That is fairly difficult, however to beat the feeling of stress and to cut back ache, merely give attention to the breath and the way in which that your breath strikes by your physique.
This pose might not be for everybody, as it may trigger some ache or problem sitting on the knees for a very long time. So bear in mind to hearken to the bounds of your physique right here.
Standing Meditation Apply
If you wish to strive meditating a bit otherwise, or maybe when you expertise bodily ache when sitting, a beautiful observe to strive is a standing meditation. To do that, you’ll come to the yoga posture generally known as Tadasana (Mountain Pose). Have your ft hip width aside and the legs straight, with solely a slight bend within the knees. Develop your physique tall, feeling the physique upright and robust. Launch your arms down by your facet, let your palms face ahead and pull your shoulder blades collectively to open the guts heart.
This posture is nice for a physique scan as you may discover the distinction between the left foot, left knee and whole left leg, in comparison with the fitting foot, proper knee and whole proper leg. Grow to be conscious of the distinction in either side of your physique and take a minimum of 5 deep breaths to calm and clear the physique and thoughts.
Think about that you’re a highly effective mountain who has overcome years of weathering to develop robust, resilient and considerable in your sense of nicely being!
Meditation poses to extend higher physique and psychological power
Should you’ve mastered the artwork of the comfy sitting posture for meditation and you’re prepared for a problem then right here it’s. In Kundalini Yoga, many meditations contain taking the arms overhead and holding them there, with the arms straight for an prolonged time frame. These sorts of challenges could at first trigger psychological stress and even bodily ache, however as you be taught to maintain the physique upright, and to give attention to one deep breath at a time, you could even begin to discover it is a comfy posture for deep and insightful meditation.
These sorts of challenges assist to bend the thoughts, to shift perspective and to develop not solely the power in your physique, but in addition the power in your thoughts.
Give up to the ache in your legs, relaxation within the discomfort and lean ahead into the problem. That is how progress will happen.
Meditation postures for decrease physique ache
Should you expertise any decrease physique ache akin to bother to bend the knees, or tight muscle mass within the left leg or proper leg, and even discover it tough to maintain your legs straight for lengthy durations of time, then a number of the advised postures above could not really feel good in your physique. As a substitute, lean on yoga props for assist or select to assist your decrease again with a chair and meditate in a seated place.
Discover a comfy chair the place you may bend your knees with ease, really feel supported in your sit bones and in addition a spot the place your backbone is straight and your physique can relaxation simply for a protracted time frame.
If you wish to add a delicate stretch right here that will help you get to the ground for meditation sooner or later, you could begin with a variation of half lotus, when you keep in your seat. For this, bend the left knee and convey your left foot as much as the fitting thigh or someplace alongside the higher proper leg. Let the left knee fall out extensive and really feel this stretch in your hips. Keep for just a few breaths after which return to impartial, earlier than swapping to the opposite facet and bringing your proper foot to your left thigh or someplace alongside the higher left leg. Solely do that whether it is comfy in your knees. On this stretch you could notice that one leg is tighter than the opposite, and you’ve got some balancing of the physique to work on!
Alternatively, if all seated poses carry discomfort, you may all the time select to chill out in savasana, or corpse pose, to construct your psychological power and consciousness first.
Left foot or proper foot ahead? The distinction between masculine and female energies
The left facet of the physique is often related to the female, whereas the fitting facet of the physique is a part of the masculine. Relying on what sort of power you wish to domesticate in your meditation observe, you could play with utilizing totally different sides of the physique.
For instance, when you relaxation your left foot or leg in entrance of your proper leg in simple sit (sukhasana), you could give attention to how one can put your female, inventive self first. Or, when you select to put your proper arm and proper hand dealing with up and your left hand dealing with down, this can be an indication of being receptive to extra masculine power and the flexibility to take extra motion in your life.
To work out how these energies play a task in your physique, merely sit in meditation and discover totally different postures and their results in your thoughts and physique. The extra you sit and take deep breaths, the nearer you’ll be to realizing your self.
Including mudras to your meditation observe
In addition to sitting in a snug place for a meditation observe, you might also play with including mudras (hand gestures) to your observe too. Whenever you sit with a mudra, you could deepen a facet of your observe.
Discover the numerous totally different mudras and their advantages on this article!
Often requested questions:
What are the very best yoga poses for meditation observe?
The most effective yoga pose for meditation is the one that you may comfortably sit in and drop deeply into your meditation observe. This may feel and appear totally different for everybody.
What’s the commonest meditation pose in yoga referred to as?
The commonest meditation pose is named Sukhasana (simple pose or simple sit) or Padmasana (Lotus Pose) for extra superior yogis and meditators.
What’s the distinction between meditation and yoga?