Yoga Poses For Meditation–

I think there’s no-one today who hasn’t heard about meditation and tried doing it, however given up after 30 seconds as a result of it’s simply so uncomfortable?

Comfort is the first thing in any meditation posture.

If you are uncomfortable sitting in a particular posture for a long time forget about meditation. Meditation will never happen with discomfort in the body.

The second important thing is the straight backbone. Remember I said straight not stiff. This allows the free movement of prana during deep meditative states.

If you have ever tried sitting for meditation in a particular posture, say cross-legged posture then you must be knowing that how difficult it is to sit in this posture for a long time.

Yoga-asana prepares you for meditation by constructing energy, flexibility, and resiliency, letting you sit comfortably.

How does Yoga Poses For Meditation Benefit and complement your meditation practice?

Let’s dive in and explore the connection between yoga and meditation, how practicing simple yoga before meditation can help you achieve stillness which in turn making your meditation practice more effective and deep.

Yoga Poses For Meditation

1. Cobra Pose/ Bhujangasana

• Make a seat in a clean and uniform place by having a mat
• First lie down on the stomach.
• Keep feet straight.
• Put your palms on the lower floor of the shoulder
• Keep the forehead attached to the ground.
• Now slowly raise the head and the shoulders above the ground. When lifting the head up, breathe in.

• Do not let more pressure on hands.
• Now gradually straighten the hands move your back backwards. Keep the navel placed on the ground. In this condition, breathing is normal. Stays for 20 to 30 seconds in this condition and extend the intervals with practice.
• After a brief stay in this final position, slowly come down and relax in the earlier situation. This action is to be done with exhalation.

2. Seated Twist

• From a seated place, bring your right hand over to the left knee.
• With exhalation twist to the left extending the backbone and neck prolonged and shoulders relaxed.
• Swap the cross of the legs and twist to the opposite side

3. Standing Hip circles

• Stand on your feet with some distance between them.

• Place your hands on your waist.

• Now start circling your hips & knees in clockwise for 10 minute and then the opposite for 10 minutes.

You can bend your knees if you want. You can make small or big circles as per your flexibility.

4. Bridge pose

• Lie down on your back with palms facing down.
• Place your feet firmly on the ground and as you inhale lift your thighs , hips up towards sky.
• Your body weight should be on feet,sehoulder.
• Thighs are parallel to the ground and chest touches the chin.
• Keep breathing normally.
• If you want, you can also lift a little more with the support of your hands.

5. Butterfly

• Sit straight with your spine erect and legs should be in front of you.
• Gently bend your legs at the knees and bring them towards the pelvis in such a way that the soles are touching each other.
• Hold your feet with your hands, you can hold them tightly depends upon your grip.
• Try to bring your heels as close as to the genitals.
• Look straight do not bend your spine.
• Now start moving your thighs upward and downwards same as the wings of butterfly.
• You can breathe a little deeper throughout the process.
• Do it for 5-6 minutes. Feel the stretch. If you are comfortable you can increase the speed.

6. Sphinx

Its similar to cobra pose even said as big brother of cobra Pose.

• >Lie down on your stomach.
• >Top of the feet must be firmly touching the ground.
• >elbows should be under your shoulder and palms touching the ground.
• > Chest should be open up forward. look forward like sphinx statute.

Remain in the position for about 1 minute.

Also check: Mindfulness

7. Uttanasana

• While exhaling through the nose, bend forward from the waist, keeping your spine erect.
• On exhaling completely bring your hands on the floor besides feet.
• For beginners – they can bend the knees slightly if they want to bring the palms to touch the floor. With regular practice of this asana, they will be able to do it perfectly without bending knees. (so relax) .

8. Virabhadrasana

• It helps in shaping your arms, legs, and lower back.
• Step your left foot toward the back. Now bring your left foot toes in a 45-degree angle.
• Start to bend your right knee so it comes over the ankle. Widen your stance so it helps in increasing the stability of your posture.
• Arm position may vary according to your flexibility
• Make sure your hips pointing forward not twisted to the side.

Another yoga pose to prepare for meditation is,

9. Cat/Cow Pose

• Be on your knees and hands.
• Your palms should be directly under your shoulders and knees under the hips.
• Hands should be shoulder apart and knees be hips apart from each other.
• Inhale while moving your belly towards the ground.
• Open up the chest and look towards the ceiling.- Cow pose
• Exhale while moving your belly towards ceiling. Neck should be bend ,look towards the floor.
• Repeat this Cat-Cow pose 3-4 times.
• This Pose improves flexibility of the spine.

10. Child Pose

It helps in reducing stress in hips and thighs. Relieves back and neck pain.

• >Kneel on your knees.
• >Your big toes should be touching each other, Widen your knees slightly apart from each other.
• >As you exhale bend forward, your stomach and chest be resting on the thigh, and make your forehead touch the ground.
• >With the palms facing down arms can be extended overhead.
• >Stretch the legs backward and the hands forward.
• >Be in this pose for 10 breaths and then with inhalation come back to normal pose.

These were some of the yoga poses to prepare for meditation.

Try them daily before your meditation practice. You will see significant changes within weeks in quality of your meditation.

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