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I’ve to confess that I’ve a pet peeve—speaking about yoga and meditation as in the event that they’re two separate issues. Should you’re working towards yoga you then’re working towards meditation. They’ll’t be separated.
In reality, the factor that makes a bodily form an asana is the meditative high quality. That may imply focusing your thoughts on one thing, whether or not that’s bodily sensations, the breath, or your drishti (visible focus). You don’t have to make use of the phrase “meditation” or sit in a proper meditation posture if you follow yoga. However know that meditation is the muse for yoga.
The Origins of Seated Meditation Postures
Yoga academics typically say that asana, or the bodily follow of yoga, is transferring meditation, and that’s utterly true. Some assert that asanas had been created to organize the physique for meditation, at the least in keeping with the type of yoga that’s traced again to Patanjali, who’s the principle supply for the yoga we follow as we speak. The phrase “asana” actually means “sitting down.” I’ve even heard “asana” translated because the thoughts taking a seat within the physique.
Whenever you’re working towards yoga and also you wish to expertise classical seated meditation, discovering a snug place is important so that you just’re not distracted by bodily ache or discomfort. It may be difficult sufficient to work with the thoughts when the physique continues to be.
4 Accessible (and Comfy) Meditation Postures
Listed below are 4 of my favourite postures that may provide help to discover ways to sit in meditation with out ache.
1. Seated in a Chair
Sitting in a chair is a good way to search out consolation. Discover the peak of the chair seat, and add a blanket on the seat if it’s too low, or alternatively, add a blanket below your ft if the seat is just too excessive. The objective is to have your knees stage with, or simply beneath, your hips. If it’s comfy, sit ahead within the chair together with your again lengthy and your ft firmly planted on the ground.
2. Seated in a Chair + Rolled Mat
If sitting ahead in Chair Tadasana is uncomfortable, strive scooting in the direction of the again of the chair so you possibly can lean in opposition to it for help. Discover your decrease again, and for those who want further help on your lumbar backbone, place a loosely rolled yoga mat vertically behind your again to create help and encourage lengthening within the backbone or tuck a folded blanket behind you.
3. Seated on the Ground + Blanket
Utilizing a number of props could make sitting cross-legged on the ground in Sukhasana (Simple Pose) much more comfy, particularly for those who plan to sit down for an prolonged time frame. In fact it’s not straightforward for many people, so utilizing props can actually assist. Strive sitting on a agency pillow, zafu, or bolster. Discover whether or not the next or decrease supply of help feels higher in your hips and decrease again.
Then, for added help, take a blanket and make it right into a roll about 3 ft lengthy. Situate the blanket between your knees and ft to carry your knees barely. This could scale back the depth of the stretch in your hips. The blanket may relieve the stress of your legs in opposition to your ft.
4. Seated on the Ground + Wall
If you wish to sit on the ground however you want further help on your again or your desire to not sit cross-legged, you possibly can strive working towards a supported model of Dandasana (Workers Pose). Sit on a folded blanket, pillow, zafu, or bolster, together with your again in opposition to a wall. To help your legs and keep away from hyperextending your knees, place a rolled blanket beneath your knees at no matter peak feels greatest.
Be a part of Jivana Heyman and particular company Ann Swanson, Tracee Stanley, Dr. Rashmi Bismark, Shawn J. Moore, Aarti Inamdar, and Oneika Mays for a 19-hour stay on-line coaching, Making Meditation Accessible: Sharing the Coronary heart of Yoga with All, beginning Might 30, 2024.