Best Yoga Poses For Meditation
These yoga poses are great for effective meditation. They help in calming the nervous system as well as help in attaining physical, mental, emotional, and spiritual stability.
Meditation is one of the principles of yoga. It an essential tool to achieve mental clarity and health. A summary of the different beginner and advanced meditation techniques will help with choosing the right meditation exercise for you.
Yoga is a great help to meditation, especially as it can dramatically improve the flexibility of the lower body and back. Increasing this flexibility helps one sit for longer periods of time by alleviating the issues one tends to have with one’s legs or back during prolonged meditation.
This yoga asana is perfect for those who want to improve their ability to meditate. It helps one sit in the cross legged postures by increasing the flexibility of the groin region. The best cross legged postures for meditation are Burmese pose and Full Lotus and for both those postures, this pose is very helpful.
Egyptian pose is perhaps the easiest meditation posture for the beginner. Simply sit in a chair and place your hands on your thighs. The chair should have a high enough back that your head is supported, and it may be necessary to place a rolled-up towel behind your neck for extra support. Your back should be upright – no slouching – your knees should be at a 90-degree angle, and your feet should be comfortably flat on the floor.
This posture puts your body in a position that allows your skeleton to support your muscles, avoiding muscle strain. It keeps your chest lifted so your diaphragm can work unimpeded, and your lungs are free to inflate without undue pressure. Because you’re sitting straight up, you are unlikely to fall asleep.
Corpse pose is familiar to anyone who has taken a yoga class. It’s generally used at the end of the session to relax the body and allow you to “come back to Earth” after being so intensely into the mental and physical zone that yoga requires – rushing the end of a yoga session and going immediately back into “real life” can be stress-inducing. By spending a few minutes in corpse pose, you allow your muscles to relax, your body to cool down, and your mind to slowly “wake up”.
For a meditation session, corpse pose allows you all but forget about proper positioning and concentrate on the mental aspect. Simply lay on your back on a yoga mat, allowing your shoulders and feet to fall out to the sides. Relax completely – none of your muscles should be activated. This pose is extremely comfortable though, so there’s always the risk of falling asleep if you’re not experienced enough to keep your mind awake and focused. If you are doing a pre-bedtime relaxation session, corpse pose is perfect.
Burmese pose is a good way for beginners to work up to Lotus. Sit on the ground with your legs bent in front of you. Allow your knees to fall out to the side, then bring one foot in toward your groin. Bring the other leg in, placing the forward foot in front of the inward foot. It’s basically a Lotus position without the stacking, and places much less pressure on the knees.
As sitting poses go, the Burmese pose is very stable and allows you to maintain a straight spine and neutral posture, which allows the breath to flow freely. To avoid uneven pressure on the legs, alternate which leg goes in front from session to session, or even switch halfway through a single session if your meditation allows.
Laying on your front side helps to bring blood-flow to your digestive organs, aiding in better digestion and assimilation of your food. Lie on your stomach with your feet hip-width apart and your arms along the sides of your body. Bend your knees and hold your ankles. Breathing in, lift your chest off the ground and pull your legs up and back. Look straight ahead, preferably with a smile on your face. After 5-8 deep breaths, gently bring your legs and chest to the ground. Release your ankles and relax. Repeat two more times.