Meditation Positions

The Different Hand and Body Positions for Meditation and Their Meanings

Many people have heard of meditation, but aren’t sure where to begin with it. Different cultures have their own styles of meditation, but the most common method is sitting on the floor, legs crossed, and eyes closed in order to focus on your breath. This common position for meditation can be uncomfortable for some and difficult to get into without help from someone who has experience with the practice. There are different positions you can use instead of this traditional one that may be more suited to your body type, so you can learn how to meditate more easily and reap its benefits right away.

There are four basic seated poses:

Shashankasana, Siddhasana, Padmasana, Vajrasana. While some people prefer a reclining pose like Savasana or Prone Pose. The most common position is sitting in a chair. These all have different meanings and benefits. Here are some of them

There are three basic standing poses:

Standing, standing with eyes closed, and standing while observing one’s breath. The first two poses can be used before starting to meditate to create a more settled feeling in your body. Remember that it is not important to hold these poses perfectly still; in fact, most of our energy should be focused on breathing through our nose (see below) rather than our posture. These are good beginning positions for a simple breathing meditation or Pranayama as well as being great at any time during your practice to center yourself and concentrate on breath awareness. Many people find that when they are starting out, these positions help them to stay focused on what they are doing without getting overwhelmed by physical sensations or thoughts.

Preparation Poses (These should be practiced before attempting any meditative pose)

The preparatory poses include Tadasana (mountain pose), Tiriang Mukha Eka Pada Paschimatanasana (one-legged standing forward bend pose), Ardha Matsyendrasana (spinal twist pose), Setu Bandhana Pranayama (breathing technique) & Viparita Karani Pranayama (breathing technique). These poses have been designed to help us keep a straight spine while relaxing in a supine position. Most people tend to fall asleep when they meditate, so it is important that you are able to maintain a straight posture throughout your practice of meditation. If you are unable to do so, try practicing these asanas before attempting any other asana or pranayama.

1. Preparatory Pose: Tadasana (Mountain Pose): Stand with feet together, hands at sides. Keep your eyes focused on one spot on the floor about six feet ahead of you. Hold for 30 seconds to one minute.

2. Preparatory Pose: Tiriang Mukha Eka Pada Paschimatanasana (One Legged Forward Bend): Place both hands on wall or chair and bring one leg up behind you with knee bent at 90 degrees; hold for 30 seconds to one minute

3. Preparatory Pose: Ardha Matsyendrasana (Spinal Twist): Stand with feet together and place left hand on right knee; extend right arm overhead; turn torso toward left side until shoulders are parallel with floor; hold for 30 seconds to one minute

4. Preparatory Pose: Setu Bandhana Pranayama (Breathing Technique): Lie down on back with knees bent, feet flat on floor and arms by sides. Inhale deeply through nose, then exhale completely through mouth. Repeat three times.

5. Preparatory Pose: Viparita Karani Pranayama (Breathing Technique): Lie down on back with knees bent, feet flat on floor and arms by sides; close eyes; inhale deeply through nose and exhale completely through mouth several times

6. Shavasana (Corpse Pose): Lie down on back with legs stretched out in front of you, arms by your side palms facing up towards ceiling

7. Ujjayi Pranayama (Victorious Breath): Close off nostrils with thumb and index finger, breathing in through nose and out through mouth

8. Nadi Shodhanam (Alternate Nostril Breathing): Close off right nostril with thumb; breathe in slowly through left nostril

9. Anuloma Viloma (Alternate Nostril Breathing): Close off left nostril with ring finger and pinkie finger; breathe out slowly through right nostril

10. Kapalabhati Pranayama (Skull Shining Breath): Exhale forcefully from lungs

11. Bhastrika Pranayama (Bellows Breath): Rapidly blow air into lungs

12. Suryabhedan Pranayama (Sun/Moon Piercing Breath): Exhale slowly into stomach

13. Sitali Pranayama (Cooling Breath): Inhale through mouth and exhale through nose

Sitting Forward Bend

This asana is sometimes referred to as half forward bend or Ardha Uttanasana. The name indicates that it’s half of a full pose, which is Padangusthasana or Extended Hand-to-Big-Toe Pose. Sitting Forward Bend helps you focus your attention on your breath by lengthening the torso. It also stretches out your back muscles, including those between your shoulder blades—the ones that pinch together when you hunch over. According to traditional teachings, Sitting Forward Bend also activates energy in two important energy pathways: ida and pingala.

Standing Forward Bend (Prasarita Padottanasana)

Stand with your feet together and your hands at your sides. Bend forward at your hips, hinging from a straight spine. Take a few slow, deep breaths in Child’s Pose before you bend forward completely, letting go of any tension in your lower back. With each exhale, breathe away stress from your body. Hold for 30 to 60 seconds or longer.

Pyramid Pose (Parsvottonasana)

A variation on Trikonasana (Triangle Pose), it's a balancing pose that helps calm your mind. Pyramid Pose can be done at any time in your practice. Stay up on your toes to engage and strengthen your legs, while keeping a soft bend in each knee. Align your feet parallel and hip-width apart, press firmly into both feet, and open through your hips to create length through both sides of your body. Keep a long spine as you lean back slightly with your chest facing forward (if you're practicing with a friend or teacher, let him or her know that you'd like to try Pyramid Pose). Put one hand on top of the other with palms facing down directly above each foot.

Corpse Pose (Savasana)

In Sanskrit, corpse pose translates to savasana. Traditionally, savasana is performed after practicing a sun salutation sequence. During savasana, you should release any tension that may be lingering in your muscles. Lie on your back with your legs bent at a 90-degree angle or sit cross-legged in order to facilitate deeper breathing. Let go of all mental distractions by taking long, slow breaths through both of your nostrils. If you begin to think about other things, take a deep breath in through your nose and out through your mouth before gently bringing your attention back to your breathing pattern once again. This will help quiet any intrusive thoughts that may have begun to surface during meditation.