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I’ve to confess that I’ve a pet peeve—speaking about yoga and meditation as in the event that they’re two separate issues. When you’re working towards yoga then you definately’re working towards meditation. They’ll’t be separated.

The truth is, the factor that makes a bodily form an asana is the meditative high quality. That may imply focusing your thoughts on one thing, whether or not that’s bodily sensations, the breath, or your drishti (visible focus). You don’t have to make use of the phrase “meditation” or sit in a proper meditation posture while you observe yoga. However know that meditation is the muse for yoga.

The Origins of Seated Meditation Postures

Yoga academics usually say that asana, or the bodily observe of yoga, is transferring meditation, and that’s utterly true. Some assert that asanas had been created to organize the physique for meditation, no less than in keeping with the fashion of yoga that’s traced again to Patanjali, who’s the primary supply for the yoga we observe as we speak. The phrase “asana” actually means “sitting down.” I’ve even heard “asana” translated because the thoughts taking a seat within the physique.

Once you’re working towards yoga and also you wish to expertise classical seated meditation, discovering a snug place is crucial so that you simply’re not distracted by bodily ache or discomfort. It may be difficult sufficient to work with the thoughts when the physique continues to be.

4 Accessible (and Snug) Meditation Postures

Listed below are 4 of my favourite postures that may provide help to learn to sit in meditation with out ache.

1. Seated in a Chair

Sitting in a chair is an effective way to search out consolation. Discover the peak of the chair seat, and add a blanket on the seat if it’s too low, or alternatively, add a blanket beneath your ft if the seat is simply too excessive. The purpose is to have your knees stage with, or simply beneath, your hips. If it’s comfy, sit ahead within the chair along with your again lengthy and your ft firmly planted on the ground.

2. Seated in a Chair + Rolled Mat

If sitting ahead in Chair Tadasana is uncomfortable, strive scooting in direction of the again of the chair so you’ll be able to lean towards it for assist. Discover your decrease again, and in case you want extra assist in your lumbar backbone, place a loosely rolled yoga mat vertically behind your again to create assist and encourage lengthening within the backbone or tuck a folded blanket behind you.

3. Seated on the Flooring + Blanket

Utilizing a couple of props could make sitting cross-legged on the ground in Sukhasana (Simple Pose) much more comfy, particularly in case you plan to take a seat for an prolonged time frame. In fact it’s not straightforward for many people, so utilizing props can actually assist. Attempt sitting on a agency pillow, zafu, or bolster. Discover whether or not the next or decrease supply of assist feels higher in your hips and decrease again.

Then, for extra assist, take a blanket and make it right into a roll about 3 ft lengthy. Situate the blanket between your knees and ft to raise your knees barely. This will cut back the depth of the stretch in your hips. The blanket can even relieve the stress of your legs towards your ft.

4. Seated on the Flooring + Wall

If you wish to sit on the ground however you want extra assist in your again or your choose to not sit cross-legged, you’ll be able to strive working towards a supported model of Dandasana (Workers Pose). Sit on a folded blanket, pillow, zafu, or bolster, along with your again towards a wall. To assist your legs and keep away from hyperextending your knees, place a rolled blanket beneath your knees at no matter peak feels finest.

Be part of Jivana Heyman and particular company Ann Swanson, Tracee Stanley, Dr. Rashmi Bismark, Shawn J. Moore, Aarti Inamdar, and Oneika Mays for a 19-hour stay on-line coaching, Making Meditation Accessible: Sharing the Coronary heart of Yoga with All, beginning Might 30, 2024.