Poses for meditation for beginners. The best posture for meditation

Meditation is the spiritual practice of yoga, allowing a person to find the harmony of body and mind. There is no magic in it. This is a fairly simple exercise that helps not only to relieve the psychological stress, but also to relax physically, to balance all the processes in the body. It is noteworthy that meditation has no limitations and contraindications. People of different ages, sex and religion can meditate. By training only 20-30 minutes a day, you can significantly improve your mood and well-being.

As with any exercise, meditation has its own technical rules and conditions of implementation. Musical accompaniment, silence and proper breathing are certainly important components of practice. But the most important is the pose for meditation.

Why is the correct posture important?

The comfortable position of the body provides peace of mind and nervous system, a deeper concentration. This is especially true for beginners. Because enlightened yogis possess a magnificent stretching, physical strength. They can "twist" into complex asanas and meditate in them. Meditation postures for beginners are more familiar and natural body positions. As regular practice, they will allow you to dive deep into consciousness at almost any time and in any place.

Meditation enhances the energy current in the human body. For beginners, the wrong position can have a negative value, or do not bring any result at all, except wasted time spent. Therefore, the position of the body should be comfortable, give stability and keep the spine in a straight line. The right posture for meditation is the key to successfully completing the exercise. Only in this way will the energy circulate freely through the body, saturating, activating and revitalizing every cell, every organ.

Poses for beginners

Starting to choose a pose for meditation, do not be equal to yoga instructors or acquaintances who have long practiced meditation techniques. It is necessary to start from the physical capabilities of your body (health, stretching). It is best to start with simpler positions and gradually complicate them.

Pose in Turkish

The yogic name of this pose is sukhasana. This is perhaps the most common pose for meditation. It is she who is preferred by most beginners. The pose with crossed legs is also ideal for people with joint mobility problems.

Technique of execution:

• It is necessary to sit on a rug or a small pillow. Cross your legs in front of you. For the stability of the heel, you can pull closer to the perineum, or, conversely, move away from yourself. The main thing is to focus on your feelings.
• The body weight should be equally distributed on the ischium bones.
• The spine should be kept straight, the crown should be pulled upwards.
• To the back of the neck straightened, the chin should be slightly lowered down.
• If joints can not stay on weight for a long time, they can be supported by pillows.
• To the pose for meditation was more stable and comfortable, you can put a small cushion under the buttocks.
• Hands in meditation in a pose in Turkish can be kept crossed in the lower abdomen, or in a special mud on their knees. In this case, you need to connect the tips of the thumb and forefinger.

Pose of a diamond

It is also called vajrasana. This pose for meditation is also very comfortable and does not require special physical training. To do this, you need to stand on your knees, raise the feet to the floor. Then lower the buttocks on the heels, while toes stop cross. Thoracic cage spread, shoulders lowered and relaxed. The top reaches out, while the chin is slightly lowered. The hands should lie on the lap palms up, or in the mudra. To achieve greater comfort in the pose of a diamond, you can put a thin cushion or a cushion between the buttocks and the heels.

Sitting on a chair

This is a very easy and convenient pose for meditation, which you can practice not only at home, but also where you need to relieve tension and recharge a little (for example, at work). It has no physical contraindications and can be practiced by almost any person. To do this, you just need to sit on a chair, straighten your spine, open your chest, and lower your shoulders. The legs should be parallel, the chin slightly lowered. Hands put on your knees, palms up, or keep in the mudra.

Pose of the wise man

This is a great pose for energy tuning. It is average in complexity, so you need to prepare for it physically: warm up the muscles of the legs, stretch the joints.

Technique of execution:

• It is necessary to occupy the position sitting on the rug. The left heel to pull to the crotch, the right one to put on top of the left heel. In this case, the fingers of the right foot should be laid between the thigh and the shin of the left leg.
• Knees as low as possible lowered to the floor.
• Weight is evenly distributed on the ischium bones.
• The spine is straight, the vertex stretches upward, the chin is slightly lowered.

Lotus Pose

This is the best posture for meditation. Experienced yogis call her padmasana. It closes the energy inside the body and prevents it from flowing out. In this position, the endurance of the joints plays a huge role. For those who do not have local problems, it is not harmful. People with leg joint diseases should not use the lotus position in practice.

Before proceeding to the technique, it is necessary to stretch the hip joints, knees, ankles. In order to obtain the maximum comfort, relaxation and benefit that meditation brings, the lotus position should be carried out taking into account all the conditions:

• Take a position sitting on a rug or thin pillow. The right leg should be bent at the knee, the foot should be fixed on the base of the left thigh. The left leg should be placed on top of the right one.
• In this case, the knees should be maximally set aside and close to the floor. If there is not enough stretching or for other reasons, the knees are on weight, then they should be put under the pillows.
• Buttocks lie comfortably on the floor, the weight is distributed evenly. For greater stability of the position, you can put a small roller.
• The spine is straight, the thorax is straightened, the vertex tends upward, the chin is slightly lowered.
• The hands lie on the knees in the mudra with the combination of the tips of the thumb and forefinger, or in the prayer position at the chest level.

Important points

• Meditation passes exclusively in an upright position, so the practice of "lying down" does not bring any benefit, except relaxation.
• No matter how effective and powerful this or that posture for meditation is, do not experiment. The position of the body in spiritual practice must correspond to physical training and health. Only in this case it is possible to get a recovery result.
• Sometimes, even detailed descriptions do not always give a visual design of the chosen posture for meditation. Photo images in this case are the best assistants.
• The eyes during meditation should be closed or half-open.
• It is necessary to control breathing. It immerses a person deep into the mind, helps to tune and relax. In addition, concentration on the breath will help get rid of annoying and disturbing thoughts, which will make the practice deeper. Therefore, the breaths must be deep, and the exhalations - leisurely.