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Correct Meditation Postures - A Comprehensive Guide

by Team Idanim
11th July 2022
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People meditate for many reasons, but it is mainly done to gain a sense of calm. Now, imagine that you are  determined to start meditating, you sit down  but all you have on your  mind is that your legs or your back are in pain. This indicates  that there is a problem with the way you  meditate. A correct meditation posture is nothing more than a comfortable position that relaxes your mind and helps you to let go of your worries. Having said that, there are specific guidelines you can follow to achieve your correct posture.

Before finding your posture

First things first, before finding your meditation posture, you need to find the clothing you are most comfortable in. You need to wear something in which your body does not feel restrained. The clothes should allow you to move and stretch your body freely. Avoid tight clothing like jeans, whereas yoga pants, gym shorts and a cotton t-shirt could be your go-to options.

Different Meditation Postures

We  start with the simplest meditation postures and then escalate towards a few technical ones. This will help people who have just begun to meditate and also those  who have been meditating for a long time but are still unable to find their posture.

  1. 1. Sitting in a chair - This is by far the easiest way to meditate. Find a chair and sit in it with your back straight and your feet touching the ground. This is also for people who find it challenging to sit on the floor. While meditating in this posture, you just have to pay attention to the alignment of your spine. It should be straight. You can also use a pillow for more support. This posture strengthens your back muscles and prepares you for more unsupported postures.

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  1. 2. Leaning your back against the wall - This meditation posture supports your back. It can be done while leaning back against a wall. You can cross your legs or extend them out in front of you, whichever you feel is most comfortable. A cushion or a blanket under you will also help you achieve a comfortable position.

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  1. 3. Kneeling down - It is not as difficult as it may sound. Bend your knees on the floor. You can take support between your knees and sit with your back straight. You can bring a pillow or a blanket. This takes off the pressure from your knees or ankles, and transfers it to your buttocks, making the pose easier to hold.

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Now let us explore some poses that do not require any support.

  1. 4. Happy Pose - It is the simplest in this category. Remember how much you liked sitting on the floor as a child cross-legged? This is precisely the same. All you need to take care of is your back being straight. Your hands can rest anywhere on your lap.

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  1. 5. Burmese Pose - This is just another variation of sitting cross-legged. All you need to do is bring the heel of your left foot towards your right thigh, in a way that it should be touching your thigh, and your right foot should lie gently on the left foot. You can allow your hands to rest inside your laps or on the top of each thigh. It is for you to decide. 

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  1. 6. Quarter Lotus - To get into this pose, cross your legs in front of you, keep your left foot on the floor below your right thigh,  cross your right foot over and let it rest on your left calf. In simpler words, instead of keeping your left foot on the ground or on the right foot,  keep it on the opposite calf. This pose helps strengthen your back and brings agileness to your body. And as usual, your hands can be kept as you may like.

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  1. 7. Half Lotus - This pose is suited for people who want to prepare themselves for deep meditation practice. This pose is almost similar to the quarter lotus pose. The only difference is that when you cross your right foot, you rest the foot on the left thigh instead of the calf.

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  1. 8. Full Lotus - The pose is said to increase circulation in the lumbar spine, nourish and tone the abdominal organs, strengthen the ankles and legs, and increase flexibility in the hips. The benefits of the pose go beyond just improving the flexibility of the hips. This meditation pose is well suited for people who do deep meditation practices. You rest your left foot on the right thigh and your right foot on the left thigh in this pose. Your hands can remain wherever they may suit you.

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  1. 9. Laying down - This is not a very common pose, and is  suitable for meditation which intends to make you fall asleep. There is not much to say about how this pose will be performed. Just lay down and make sure your back is straight.

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A quick tip: You can use a cushion or a blanket to support you at any point you feel disdain or uncomfortable doing these poses.

This was all about the poses. You can meditate for sometime while sitting. You can also meditate while standing. You can either rest your feet on the ground and join your hands near your chest or keep one foot on the ground and the other on the thigh of the opposite leg, making a triangle-like shape and joining your hand above your head. This will stretch your body and relax any tension from your muscles.

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We have discussed almost nine different poses of meditation to achieve calm and peace in your life. Here are a few more pointers other than the poses that can make your meditation experience smoother and more comfortable.

  • Choosing the right time - Choosing the right time is not about doing meditation in the morning or evening. It is more about consistency. Choose a time or a situation and be consistent. It will help you deepen your practice every day.

  • Choosing the right environment - Choosing a place free of distractions is also very necessary while meditating. The place should be silent enough for you to be aware of your breathing.

What is the right pose for you?

Finding the right pose is very subjective, though you can start by slowly developing the habit by sitting on a chair while meditating and working your way up. Most of the meditations require sitting still while only few might allow you to change positions if there is any numbness or pain. Always remember while you meditate your back should always be straight and aligned with your spine. Start by trying different poses. It might seem difficult initially and maybe painful but you will get there. More peace and calm to you!