4 Types Of Meditation Poses For Your Practice

What are the 4 types of meditation poses? Sitting still can be tough, am I right? We sit all the time – at our computers, on the couch, in chairs – and it’s no big deal.

But when we try to meditate and turn our focus inward, suddenly sitting in one place is so uncomfortable! It’s frustrating. What if we could learn tricks to make meditation sitting easier on our bodies?

Let’s talk about how to get into a comfortable, stable position for meditation. This matters a lot! We often think we have to sit cross-legged or in full Lotus Pose to meditate “properly”. We see Zen masters sitting like that looking so peaceful.

But the truth is, we need to find a posture that works for our own bodies. How we sit can make or break our meditation practice. The goal is to get settled so we can tune out distractions and tune into our inner experience.

Get the Most Out of Your Meditation with the Right Position

To make the best choice, it helps to understand what’s happening inside when we sit. How are our spines, knees, and muscles affected? This allows us to work with our natural structure and avoid strain.

It also helps us reduce too much tension on joints or muscles. That way we can stay seated without pain for longer.

So don’t get discouraged if traditional poses don’t work for you! Learn how your body operates, and experiment to find your ideal meditation seat. With the right support, you’ll get the most out of your practice.

Let me know if any sitting tips or props have worked well for you. I love to hear how real people make meditation comfortable.

Meditation with the Right Position / Canva

Keep Your Spine Healthy while Meditating

Standing up, it’s pretty easy to feel balanced since we’ve been walking upright our whole lives. We automatically push down through our feet into the ground and lift our head up towards the sky without thinking about it.

But sitting can be trickier when meditating, since we lose that natural opposing force.

With practice though, we can totally find that same equilibrium seated. The key is using your spine and hips to create resistance, while respecting their natural curves.

In yoga class, you might be told to “sit up straight”. But forcing your spine super upright actually takes away those healthy S-shaped curves. Instead, we want to sit in a way that maintains the back’s natural shape.

This allows you to rely on your own internal “opposing forces”, making it easier to sit comfortably for longer meditations. No strain needed!

So next time you sit down to meditate, remember – don’t force your spine straight. Keep those natural curves intact and let your hips and back support you. Finding that sweet spot will help you sink into a deeper, more effortless practice.

Let me know if you have any other sitting struggles with meditation! I love sharing tips and tricks to make it more comfortable and sustainable.

How Meditation Can Help You Connect With Your Body

β€œWhen the body moves, so does the mind. When the body is disturbed, so is the mind.”

If your pelvis isn’t positioned right when sitting, it throws other muscles off balance trying to compensate. This leads to physical discomfort, fidgeting, and constantly changing positions.

And if your body is restless, your mind will be too! Those distractions make it so much harder to focus during meditation.

In yoga, Dharana – the ability to focus on one thing – is a key step on the path. Meditation is all about practicing Dharana, whether you’re focused on your breath, a mantra, or something else.

Finding a comfortable seated posture helps create that mind-body connection for deeper focus. When your body isn’t fighting to stay balanced, your mind can settle in more easily.

So take the time to get your pelvis tilted just right when you sit to meditate. It makes a huge difference in being able to concentrate without interruption.

Video – Importance of Meditation Posture

The benefits of finding the right meditation posture

Let’s talk hip mobility for meditation. Standing up, our hips can move more freely – we don’t have to bend the hip joints or twist our feet. But sitting cross-legged requires more hip flexibility to rotate the thighs inwards. This changes the pelvis position.

Many of us try to force good posture from the top-down when meditating, overworking muscles in the process. This can strain the back and distract the mind. Instead, aligning the pelvis first improves spine alignment automatically. This takes pressure off the mid-back, neck, shoulders and more.

So go bottoms-up for meditation posture! Keeping the pelvis tilted properly maintains the spine’s natural curves. This allows you to sit steadily for longer meditations.

To get the right pelvic alignment cross-legged, try lifting the hips slightly. This enables more external hip rotation so the pelvis can hover over the legs. Rotating the thighs can be tricky otherwise.

Using a chair takes less hip flexibility. Elevating the pelvis lets you sit above the knees with an anterior tilt. Way comfier for cross-legged sitting!

Once you’ve got that solid pelvic base, you can practice pressing down through your foundation while lifting the spine. Your torso just “hangs” from the spine, so fewer muscles have to work to stay upright.

Give your hips some mobility love for meditation! Let me know if you have any other tips for getting into a stable, supported seated position.

Pelvis and Knees in Perfect Harmony

Your pelvis should be lifted above your knees when sitting, but not floating in mid-air. Keep your knees supported on the ground or a prop.

If your knees are higher than your pelvis, it flattens the lower back curve and overworks muscles. It also makes belly breathing tougher.

If crossing your legs is uncomfortable right now, try Vajrasana instead. Sit on your heels with a pillow propping up your pelvis. This is an easier way to access a long spine. Just keep your shoulders stacked over your pelvis for stability.

Pelvis and Knees in Perfect Harmony / Canva

You can wrap a blanket around your ankles too for relief. Avoid leaning forward with knee pain – use two pillows to lift your pelvis higher instead.

Vajrasana is great for those with knee issues since your knees stay bent and stable. For extra knee padding during long sits, roll up a blanket behind your knees.

Let me know if you need any other tips for protecting sensitive knees in meditation! Getting comfy is step one so you can settle in with less distraction.

Lying Down Pose

Some folks like to meditate lying down. But be real with yourself – if you tend to get sleepy in that position, standing or sitting may work better!

Meditation builds mental strength, but it’s hard to stay awake sometimes. If you want to relax and wind down before bed, lying down to meditate could help.

Here are some tips for meditating lying down without nodding off:

  • Find a comfy spot and lie back, taking time just for you.
  • Prop your head up on a pillow if needed, and put some cushions under your knees to ease back pressure.
  • Try to keep your back lengthened and legs extended for maximum relaxation.
  • Stay active in your posture, even though you’re chilling out.
  • Close your eyes, take some slow deep breaths and find a hand position that feels good – on your chest, stomach, wherever.
  • Let your breath guide you through body scan relaxations and focus techniques. Gradually fill your whole being with peace.

It’s normal to doze off since your body associates lying down with sleep. Don’t stress if you drift off! Just experiment with different poses next time to find what works best for you. Let me know if you have any other meditation lying down tips!

Kneeling Position

Kneeling can be a comfy meditation option if sitting cross-legged doesn’t work for you. It’s popular for Vipassana meditation.

Here are some tips to make it more comfortable and effective:

  • Pile a few cushions under your butt to cushion your knees and spine. Add a kneeling mat for extra joint padding!
  • As you smoothly kneel, arms outstretched, hands resting gently on thighs – invite mindfulness in.
  • If cross-legged sitting strains you, slowly adjust your spine into the pose.
  • Ease into it to keep your back’s natural curves balanced – no excessive slouching or hunching.
  • Keep your neck relaxed! Level head, gentle chin tuck ensures spine support and prevents strain. Chin tuck is key!
  • If you have knee pain, don’t push through it. Try meditating seated in a chair instead.

Standing Meditation Pose

Standing meditation has great benefits like improving balance and muscle strength! Holding yourself upright and still takes core and leg work, so it doubles as a subtle workout over time. Especially if you walk during the practice.

It’s a nice option if sitting is uncomfortable for you. Chronic pain or injuries can make staying still in one pose difficult.

So try standing meditation if that’s the case!

Here are some tips:

  • Plant your feet firmly and feel grounded, establishing a solid foundation.
  • Use the earth’s stability to support you.
  • Get moving a little! Sway side to side, bounce knees and ankles – be playful. Relaxation can be a fun dance.
  • Keep good upright posture but relax your shoulders, back and legs too – release tension.
  • Breathe deeply and open your eyes to the world or close them to go inward. Your choice!
  • Clasp hands in front or behind you to reduce fidgeting. Hand movements can disrupt focus.

Your stance matters because it sets the tone for your meditation attitude. It trains your body to recognize meditation time, making the habit easier.

Sitting Pose

Want to meditate in the sitting pose? Choose a comfortable cushion, sit with legs crossed and make sure your knees are slightly elevated – this will help you avoid slouching or any pins-and-needles sensations.

Alternatively, use a chair instead. Be sure to position yourself close enough to its edge for support while keeping straight posture with hands atop your legs.

What are the seven points?


Before you start meditating, loosen up your jaw muscles with some side-to-side swaying and wide opening and closing. This can help release tension that builds up from stress, allowing you to find tranquility more easily!


Strengthen your spine with good posture – not too slouched, but not rigid. Finding that balance lets energy flow freely. A healthy backbone boosts performance all day!


Find the best hand position for you during meditation – on knees, in lap, at sides – then keep them steady to maximize the benefits.


Take a moment first to release any shoulder tension. Sit comfortably upright with good posture – key for this relaxing meditation!


Get into ideal meditation posture – cross-legged on the floor or feet flat in a chair. Make sure you’re perfectly settled before you begin!


For great posture, tilt your chin down slightly and keep your head straight. This minor adjustment prevents neck strain.


Decide beforehand whether to meditate with open or closed eyes, and stick to it. Flipping between can disrupt your flow and focus.

Don’t squeeze eyes shut when meditating! Keep them lightly closed to stay relaxed and comfortable.

For open eyes, an unfocused gaze a few feet ahead is recommended. This avoids facial tension for an enhanced experience.

4 Different Types of Meditation Poses / Canva