How to Do Yoga Meditation Poses

Yoga meditation poses are seated poses that allow you to relax both the body and mind as you drift away into a yogic meditation journey. As with any yoga pose, there are many variations of meditation poses to fit all yoga levels. Find the pose that you are comfortable with and enjoy the meditative state.

Instructions

1. Begin with the most basic of yoga meditation pose, sitting in a comfortable cross-legged position on the floor. Roll the top of your pelvic bones forward, forcing your spine to lengthen and allow your shoulders to roll back. You may rest your arms either palm up or palm down on the tops of your knees. Some find that joining the thumb and index finger or thumb and middle finger helps to increase the flow of energy.

2. Move on to a more challenging meditation pose once the cross-legged position becomes comfortable. To perform the half lotus, one of the most common yoga meditation poses, draw your right foot under your left thigh and place the top of your left foot on top of your right thigh. You may alternate leg positions with each meditation. Place a pillow or folded blanket directly under your sitz bone while performing the half lotus or the full lotus if you are struggling to keep your back straight.

3. Perform the full lotus position once the half lotus becomes more comfortable. Simply release your lower leg and place the top of your foot on the opposite thigh so that your ankles are crossed with the soles of your feet pressing in towards your pelvis. You can allow your hands to rest on your knees or press your fingertips into the floor at your sides to help hold your body erect.

4. Use the yoga Egyptian pose for meditation any time you like by sitting erect in a chair with your feet flat on the ground and the back of your head either supported by the back of your chair or with a pillow. Cup your hands gently in your lap and proceed with your meditation.

Tips & Warnings

• Remember that just about any yoga pose that allows you to relax your body fully can be used as a meditation pose. These poses are simply examples of some of the most common asanas used for meditation.

• Challenge yourself by attempting more difficult yoga meditation poses; however, never attempt to hold a pose through meditation that causes you discomfort, as it only distracts your mind from the task at hand. For example, if you begin with the bound angle pose, before every meditation, attempt to enter the half lotus. When the half lotus feels comfortable, practice your meditation there and slowly work yourself up to the full lotus. Getting into advanced meditation poses can take several years; however, patience and practice will get you there.

• Use yoga props for your meditation poses whenever necessary to help keep your comfortable and perfect posture. You might consider resting your sits bones on a folded blanket to help drop your knees, placing bolsters or blocks under the knees to reduce strain on the hips, resting with your back against a wall to keep yourself upright or even placing weight on top or your thighs to hold your legs down.

• Choose your meditation pose and stick with it for at least 5 minutes. This is why it is important to choose a meditation pose that is comfortable for you. After 5 minutes, you can either end your meditation or adjust your pose as needed and continue meditation; however, these patient 5 minutes are necessary to help train your body and calm your mind.

• Breathe slowly and deeply into your meditation pose, allowing your breath to help relax your body. There should be no physical effort whatsoever in a mediation pose; that is, you should be completely relaxed. Do not force your knees down, build tension in the spine or engage the muscles of the legs. If you find that you cannot relax your physical body completely, it may be time to recruit the help of a prop.