7 postures to meditate

  • Aug 11, 2022
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postures to meditate

Meditation consists of harmonizing the mind and body to achieve a state of complete relaxation. Therefore, if during the process you do not have a correct posture, you will not get the results you expect. In fact, without a proper posture to meditate, you will only cause tension and discomfort in your body, which will take you away from the calm you need and you will not achieve a good energetic state to relax.

Discover in this Psychology-online article the best postures to meditate. In addition, we will give you some tips to avoid back pain and muscle tension, since, although each body and need is different, they all focus on achieving inner balance.

You may also like: How to clear your mind to meditate

Index

  1. Keys to a good posture when meditating
  2. lotus room
  3. half lotus
  4. full lotus
  5. The Burmese position
  6. kneeling meditation
  7. meditation in a chair
  8. lying meditation

Keys to a good posture when meditating.

Even if you practice different postures meditation, there are some universal points that you should concentrate on. If you are not in a comfortable and calm position, you will not find the balance point between calm and alertness that you need. Therefore, take note of these suggestions that will be very useful to achieve the perfect posture:

  • The back: make sure your shoulders are dropped and slightly back so that the chest is open and the air flow is continuous.
  • Spinal column: the spine should not be hunched, but not too straight either. That is, it must preserve the natural curve, known as the lordotic curve. In this way, back pain is avoided.
  • Hands: the hands can be left as you prefer. Some postures suggest that it be with the palm up, in others you let them rest on the knees or they are kept at the sides. All up to you.
  • Chin: This part of the body is kept inward in a very subtle way. Try to relax her, but let her posture invite the spine to stretch. The look can be with narrowed eyes, without worrying about any specific point.

Now that you know the most important keys, let's see the recommended meditation postures.

Postures for meditation - Keys to a good posture when meditating

Lotus room.

As a recommendation, use a cushion, zafu or a yoga mat to make yourself more comfortable during the exercise. In this posture, each foot rests below the opposite knee. That is to say, it is across-legged stereotype.

On the other hand, the knees should not be higher than the hips and you should sit towards the front of the cushion to ensure rotation of the pelvis. If you are starting to meditate, we recommend that you use a wall as a support for your back, so that you support your spine and get used to the position.

Half lotus.

In this case, the procedure of the previous posture is carried out, but you will let rest the left foot will rest on the thigh right or vice versa, whichever is more comfortable for you. It is recommended that this pose be performed with care, as it requires a lot of hip flexibility. Likewise, it is advisable to do a brief stretching or warm-up beforehand so that the muscles adapt more quickly to the half-lotus position.

Meditation postures - Half lotus

full lotto.

Do you want to know another posture to meditate? This is one of the best known meditation postures. However, it is not recommended for starters, since it requires a higher level of flexibility. Each foot should be placed on the opposite thigh and we should try to keep them symmetrical.

If you suffer from knee or back problems, it is best to try other simpler postures.

Meditation postures - Full Lotus

The Burmese position.

Is a simpler and less demanding meditation position. To do this posture you only have to support both feet on the ground, located in front of the pelvis. Your knees will rest on the floor, but you shouldn't lean too far forward or your hips will tighten and you may get spasms or cramps.

Postures for meditation - The Burmese position

Kneeling meditation.

If you have a space where you can kneel, try the kneeling meditation position. this posture allows you to have a straight back. To do this, get down on the floor with your knees bent so that your ankles rest under your buttocks.

It is recommended to place a meditation cushion or zafu between the feet and the buttocks to increase comfort.

Meditation on a chair.

Did you know that you can also use a chair as a meditation posture? For this position you must place your feet touching the ground and ensuring that they are shoulder-width apart. By meditating on a chair, you have the advantage that helegs are more relaxed.

On the other hand, you can also sit on the edge of the chair so that your back is straight. Similarly, a back cushion is ideal for maintaining proper posture during the time you are going to meditate. Likewise, it is advisable to use a chair that is not the same one in which you usually work or do some other activity so that your mind does not associate it with your daily routine.

Lying meditation.

This posture for meditation is known as savasana, corpse or dead body posture. To perform this meditation posture you will have to lie on your back, with your arms by your side and keep your palms always facing up. If you feel any pressure in your lower back, you can bend your knees a little, place your feet flat on the ground, and open them a little at the hips.

If you want to know more about this relaxation technique, in the following article we explain What is meditation for?.

Postures for meditation - Meditation lying down

This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

If you want to read more articles similar to postures to meditate, we recommend that you enter our category of meditation and relaxation.

Bibliography

  • Bertolin, G.J. (2014). Efficacy-effectiveness of mindfulness-based stress reduction (MBSR) program: update. rev. Assoc. Esp. Neuropsych, 35, 289-307.
  • Le Shan, L. L. (1990). How to Meditate: A Guide to Self-Discovery/How to Meditate (No. 242). Die.
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