Sitting Positions
Meditation and Pranayama are best practiced from a comfortable sitting posture which avoids discomfort in the body, permitting the practitioner to focus on the meditation/exercise. The following are some of the various sitting postures used for meditation/Pranayama. Experiment with each until you find the one that works for you.
- Sukhasana: The Easy Pose
Rock forward so you are sitting on your pelvis, rather than tail-bone. Fold your legs so your feet rest underneath the thighs. Rest hands either on the knees in the Chin mudra, or hold folded in your lap.
This pose can be uncomforable if your hip flexors are tight, and prevent the knees from coming down toward the floor. If you are unable to sit directly on your pelvis, it will feel like you are about to fall over backwards - Arddha Padmasana: Half Lotus Pose
Sitting as in Easy Pose above, lift one leg and rest it on the opposite thigh, this will push one knee to the floor, and can give you a more stable base.
This pose can be uncomfortable if your hip flexors are too tight, causing the raised knee to float too high off the ground - Padmasana: Lotus Pose
Sitting as in Easy Pose above, Raise both feet and rest them on the opposite thighs. Lotus pose is the most stable sitting posture, and is a great pose for opening and stretching the hip flexors.
This pose can be uncomfortable if your legs lock too tightly around your feet, causing them to fall asleep. This pose can also put uncomfortable pressure on your knees - Vajrasana: The Pelvic or Kneeling Pose
Kneel down on the floor, keeping the knees together. Sit slowly back on the legs. Let the majority of the weight fall on the ankles. Place a pillow between the thighs and calves to take pressure off the knees - Veerasana: The Heroic Pose
Fold back the left leg until it touches the right thigh or buttock. Cross the right leg over the left thigh, and pull the right heel back so it touches the left buttock or thigh
- Siddhasana: The Perfect Pose
Rock forward so you are sitting on your pelvis, rather than tail-bone. Bend a leg and place the heel against the perineum. Avoid fully sitting on the heel. Pull the opposite foot against the resting foot. Place your hands on your knees in the Chin mudra, or fold them in your lap