Meditation Poses For Beginners

Meditation  Poses For Beginners: Yoga is a spiritual practice that allows a person to find harmony between body and mind. It is not magic. This is a fairly simple exercise that not only helps to remove the psychological tension but also physically relaxes all processes in the body, balance. It is noteworthy that in meditation there are no restrictions or contraindications. You can meditate people of different ages, genders and religions. Training gives only 20-30 minutes a day, you can dramatically improve your mood and health.

Like all exercises in meditation, it has its own rules of technique and fulfilment of the condition. Music, silence and correct breathing are certainly important components of practice. But the most important thing is the attitude for meditation.

Meditation Poses For Beginners Meditation  Meditation Poses For Beginners meditation chakras chakra

Why is the correct posture?

Comfortable posture provides rest and nervous system, deeper concentration. This is especially true for beginners. Because enlightened yogis have excellent stretch, physical strength. You can “twist” in the complex asanas and meditation on them. Poses for meditation for beginners – it is more familiar and natural posture. As a regular practice, they allow you to dive deep into the awareness of practically anytime, anywhere.

Meditation strengthens the current energy in the human body. For beginners, the wrong position can have a negative value, or bring no result other than wasted time. Therefore, the position of the body should be comfortable, give stability and keep the spine straight. The correct posture for meditation – is the key to a successful exercise. Only in this way will the energy be freely circulated through the body, saturate, activate the body healthily, and every cell, every organ.

Poses for beginners

First, on choosing the posture for meditation, it is not necessary to be a yoga instructor or friend who has practised meditation techniques for a long time. It has to be based on his body’s physical abilities (health, stretch marks). It is best to start with a simple position and gradually get complicated.

Meditation Poses For Beginners Meditation  Meditation Poses For Beginners meditation chakras chakra


Yogic name of this posture – sukhasana. This is perhaps the most common posture for meditation. It is preferred by most beginners. Posture with crossed legs and is ideal for people with joints with limited mobility.


  • You need to sit on a mat or a small pillow. Cross-legged in front of him. For stability the heel can pull closer to the perineum, or, on the contrary, push away from you. The main thing is to focus on the sensations.
  • Bodyweight should be distributed evenly over the sit bones.
  • The spine should be kept straight if the crown is pulled up.
  • Around the back of the neck has been straightened, the chin should be lowered slightly.
  • If the joints cannot belong in the air, you can put pillow support for them.
  • Posing for meditation is more stable and comfortable under the buttocks, you can put a little pillow.
  • Hands in meditation posture in Turkish, you can keep your stomach crossed below, or in a special mudra on your knees. It is, therefore, necessary to connect the tips of the thumb and forefinger.

Meditation Poses For Beginners Meditation  Meditation Poses For Beginners meditation chakras chakra

Diamond attitude

It is also called vajrasana. This posture for meditation is also very comfortable and does not require any special physical preparation. To do that you have to get on your knees, instep on the floor. Then lower your heels on your buttocks, the toes of your foot. Chest stretch shoulders drop and relax. Crown pulled up with chin slightly lowered. The hands should lie on the knees, palms up, or mudra. To achieve more comfort in the position of the diamond can be put a thin cushion or cushion between the buttocks and heels.

Meditation Poses For Beginners Meditation  Meditation Poses For Beginners meditation chakras chakra

Sitting in a chair

This is a very simple and convenient posture for a meditation practice that is not only at home but also where you take the pressure a little and recharge it (e.g. at work). It has no physical contraindications and can be practised by almost anyone. To do this, just sit on a chair, open your spine, chest, hang your shoulders. The legs should be parallel, chin slightly lowered. Place your hands on your knees, palms up, or hold in the mudra.

Meditation Poses For Beginners Meditation  Meditation Poses For Beginners meditation chakras chakra

Pose sage

This is a great position for energy settings. It is in the middle of trouble, so it is necessary to prepare physically: warm your leg muscles, stretch the joints.


  • It is necessary to take a sitting position on the mat. Pull your left heel onto the perineum to put the top right on your left heel. At the same time, his right leg is supposed to be fixed between the thigh and shin of the left leg.
  • Knees lowered as low as possible to the floor.
  • The weight is evenly distributed over the sit bones.
  • Spine straight pulled upwards, chin down slightly.


Meditation Poses For Beginners Meditation  Meditation Poses For Beginners meditation chakras chakra

Lotus pose

This is the best posture for meditation. Experienced yogis call it padmasana. It closes the energy in the body and does not escape outside of it. In this position, a major role is played by the endurance of the joints. For those who do not have local problems, it does not suffer harm. People with diseases of the joints of the feet should not use the lotus position in practice.

Before proceeding to technology, you need to stretch your hips, knees, ankles. In order to get the maximum comfort, relaxation and the benefits that meditation brings, lotus posture should take all conditions into account:

  • Take a sitting position on a mat or a thin cushion. The right leg bent at the knee, the foot fixed to the base of the left thigh. The left leg over the right place.
  • So knees should be set aside as far as possible on the side and near the floor. If the knee is not stretching enough or is in the air for other reasons, then it should be placed under the pillow.
  • Buttocks lie comfortably on the floor, the weight is evenly distributed. You can place a small pillow for greater position stability.
  • The spine is straight, the chest is expanded, the top strives upwards, the chin is slightly lowered.
  • Hands-on your lap in the mudra with a connection of the tips of your thumb and forefinger, or in a prayer position on your chest.

Important points

  • Meditation is held in a vertical position, so the practice of “lying down” carries no benefits other than relaxation.
  • No matter how effective and powerful, nor was this or that attitude for meditation, it is not necessary to experiment. Position of the body in spiritual practice must correspond to physical fitness and health. Only in this case can you get a healthy result.
  • Sometimes, even detailed descriptions do not always give the visual design of the chosen posture for meditation. Photo picture in this case – the best helpers.
  • Eyes should be closed or half-open during meditation.
  • It is necessary to control the breath. It plunges deep into human consciousness, it helps melody and relaxes. In addition, concentrating on the breath will help get rid of annoying and disturbing thoughts that deepen the practice. Therefore, the breath should be deep, and exhale – without hurry.
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