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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. When you’re training yoga then you definitely’re training meditation. They’ll’t be separated.
In truth, 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 observe 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 observe of yoga, is shifting meditation, and that’s utterly true. Some assert that asanas had been created to organize the physique for meditation, no less than in keeping with the model of yoga that’s traced again to Patanjali, who’s the primary supply for the yoga we observe at the moment. The phrase “asana” actually means “sitting down.” I’ve even heard “asana” translated because the thoughts taking a seat within the physique.
While you’re training yoga and also you wish to expertise classical seated meditation, discovering a cushty 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 Snug) Meditation Postures
Listed below are 4 of my favourite postures that may aid you discover ways to sit in meditation with out ache.
1. Seated in a Chair
Sitting in a chair is an effective 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 purpose is to have your knees degree with, or simply beneath, your hips. If it’s snug, 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 direction of the again of the chair so you’ll be able to lean in opposition to it for help. Discover your decrease again, and in case you want extra help in 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 just a few props could make sitting cross-legged on the ground in Sukhasana (Simple Pose) much more snug, particularly in case you plan to take a seat for an prolonged time period. 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 extra 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 also can relieve the strain 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 extra help in your again or your desire to not sit cross-legged, you’ll be able to strive training a supported model of Dandasana (Employees 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 top 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 dwell on-line coaching, Making Meditation Accessible: Sharing the Coronary heart of Yoga with All, beginning Might 30, 2024.