As a beginner, everyone has many questions. The most asked question is: Should I sit upright, lie down, or just keep walking while I meditate? What is the correct yoga meditation pose?
Basically, any pose in which you can comfortably meditate is the perfect pose. Meditation is a training of mind. It doesn’t matter how your body is – if you’re relaxed and focused, its well and good.
So why do we need yoga meditation poses?
Mind and body are connected. To achieve a certain level of physical fitness, you need motivation and discipline from the mind. Likewise, to achieve mental fitness, you need your body to be fit and healthy.
Regular exercise, consumption of healthy food, and of course, following the proper yoga meditation pose can help you get the most out of your meditation session.
Additionally, the roots of meditation and yoga are in Eastern cultures, such as Hinduism and Buddhism.
Both religions originated in the same country, India. But there are hardly any Buddhist meditation postures, so we will focus on the most popular ones—Easy Hindu Meditation Yoga Poses the Beginners Can Try.
1. Sukhasana (Easy Pose)
Sukh means happiness, and asana means posture. So, this is a happy posture because it demands no effort. Just sit on your mat or on the floor with your legs comfortably crossed and your back straight. Your hands can rest on your knees or lap.
2. Siddhasana (Perfect Pose)
Siddh is a Sanskrit word that means knowledge or accomplishment. This posture requires a little more effort, but you can support yourself against the wall or use some extra props.
To start, sit with your legs crossed and place one foot on the opposite thigh. Do the same with the other foot. Keep your back straight and your hand on your knees.
3. Padmasana (Lotus Pose)
Padma literally means Lotus. This yoga meditation pose is similar to Sukhasana, but you cross your legs with one foot resting on the opposite thigh (as in the image). Your hands can rest on your lap or knees.
4. Vajrasana (Thunderbolt Pose)
Vajra is a diamond-shaped weapon that God uses to kill demons. Vajrasana signifies killing the demons inside to connect with the divine.
To perform this pose, you have to kneel down, bringing your knees together with your feet slightly apart. Sit back on heels, ensuring your buttocks rest on the heels and your back is straight. Place your hands on your thighs or knees.
This yoga meditation pose can also help reduce back pain, improve digestion, and strengthen your ankles and knees.
5. Virasana (Hero Pose)
Vir is actually pronounced as Veer – means a brave person. This mediation pose is almost similar to Vajrasana but with changed leg alignment.
You’ve to start by kneeling with your knees together. Then, lower your hips to sit between your feet, keeping your back straight. Place your hands on your thighs or stretch them forward. Hold the position for 30 seconds, and increase the time as it feels more manageable.
At first, it will be difficult, but it’s an amazing technique to master.
6. Savasana (Corpse Pose)
Sava means dead body. This is the most relaxing position where you just have to lie down like a dead body. Keep your legs straight, arms by your side, and body relaxed.
It’s the best position for those suffering from any physical injuries. Just try not to sleep like me.
Other Popular Meditation Poses
Apart from Hindu yoga meditation poses, these poses are also widely followed worldwide. As a beginner, you can try these as well.
7. Walking Meditation
It may not sound like an ideal meditation pose, but this technique brings real, measurable results. It would be great if you could perform it outside in nature, where your body is exposed to elements like Earth and fresh air.
Find a peaceful place to walk and begin with slow steps. Be aware of your senses, such as your feet touching the ground, your body’s movement, and the sounds around you. Focus on your breathing and close your eyes if you’re comfortable (not compulsory).
8. Standing Meditation
You’ll find numerous types of standing meditation techniques, with Zhan Zuang being the most popular one. It’s actually related to somatic meditation and not suitable for beginners. You can try simpler ones like.
Stand with your feet shoulder-width apart and hands in a praying position. Focus on your natural breath and imagine your feet rooted to the ground. Start with a few minutes and gradually increase the time.
9. Chair Sitting Meditation
It’s great for those who find it difficult to sit on the floor or need a more supported meditative yoga pose. If you can sit on the floor, I suggest you try the other ones.
For this pose, choose a stable chair with good back support. Sit upright with a straight spine. Keep your feet flat on the floor. Focus on your breath and feel your abdomen rise and fall. Also notice any sensations in your body.
More on Meditation
30 Free Meditation Scripts pdf of Various Techniques
How long should you meditate? Beginner to Pro!
How to Reach New Limits While Meditating?
FAQs
1. How to start yoga meditation?
Start with the simplest yoga meditation poses you’re comfortable in, such as Sukhasana, Shavasana, or Chair sitting meditation. Then, focus on your breath, and as your mind wanders, gradually bring the focus back.
2. Where to sit for meditation?
Any silent place where you won’t be disturbed. Also, maintain a comfortable posture.
3. What is the meditative pose in yoga?
Among various yoga meditation poses, the most popular ones are Sukhasana, Padmasana, Vajrasana, and Chair Sitting meditation.
4. What is meditation called in yoga?
It’s called Dhyana, which means to focus. It is also one of the eight limbs of yoga (Ashtanga Yoga).
5. How many minutes should we do meditation?
For those just starting out, 5 minutes is more than enough. Gradually increase the time as you inprove your focusing capacity.