4 Types Of Meditation Poses For Your Practice

Sitting down is a regular occurrence; you might be utilizing your computer, or resting on the couch watching TV or reading a novel. Remainingstationary for a good amount of time is simpler to accomplish when we are keeping busy with things that occupy our attention. We could, for instance, catch a flick at the movies or go out to lunch with friends without much of a physical issue.

When we attempt to meditate and focus inwards, sitting in one place can be inconvenient, and we often have difficulty keeping ourselves steady. We become discouraged. What if we could discover the techniques that would let us progress in our meditation practice, with the proper help and knowledge of how the body works during sitting meditation?

Continue reading to find out what factors are necessary for a comfortable and secure posture and how to accomplish it when you meditate!

Get the Most Out of Your Meditation with the Right Position

This is an issue of great significance for those who practice meditation, since we tend to think that sitting with crossed legs or in the Lotus Pose is the ideal posture for meditation. We typically see pictures of Indian sages in the Lotus Position either on the ground or as yoga practitioners on social media assuming a cross-legged pose with no support or props, appearing tranquil.

It is essential that we discover an effective position for ourselves while meditating. Ultimately, the posture we choose can either encourage or inhibit our meditation routine. The optimal way to meditate is to take a seat in order to separate ourselves from external distractions and center our focus inward.

In order to reach an informed verdict, we must have a general understanding of what is happening internally in the body so that we can have an understanding of the body’s natural arrangement and find out how to attain it without putting ourselves in danger.

This also assists us in alleviating excessive tension and pressure on the spine, knees, and muscles. By doing this, we can remain seated comfortably and for an extended duration.

Keep your spine healthy while meditating

It is simpler to feel balanced when standing up because we have had a lot of experience walking around for a long time. Over time we have figured out how to employ opposing strength, pushing down with the feet into the ground and extending the head skyward. We don’t even need to give much thought to walking, as it has become second nature to us.

What is the most appropriate way to position our body while meditating? When we are seated, it becomes much harder to exert opposing force. However, with practice, we most definitely can. You can use this power to sit in a way that takes little energy. We need to figure out how to create resistance by utilizing the spine and hips. Doing this respects the natural curvature of the spine.

In yoga class, you could be prompted to maintain a straight posture of your spine. This is actually counter-productive for a healthy sitting position. The spine is a double S-shaped curve. When we try to make the spine upright, it eliminates the natural curve of the spine, which is not advantageous. We must take a seating position that upholds and keeps the natural curve of the back. This will help us sit comfortably for long periods.

4 Meditation Poses / Canva

How Meditation Can Help You Connect With Your Body

“When the body moves, so does the mind. When the body is disturbed, so is the mind.”

When our pelvis is not in the right position, we force some muscles to work unnecessarily to maintain our balance. This leads to physical distress and results in shifting position and fidgeting. If the body is in motion, this will be reflected in the mental state. These interruptions prevent us from being able to focus during meditation.

In yoga, the idea of Dharana, focusing on one thing, is the 6th step in the eight-part journey. In meditation, we practice Dharana. We focus on the breath, something in particular, or a phrase used in meditation. Having Dharana allows us to keep a link between the body and mind, particularly if we can find a suitable posture for meditating.

The benefits of finding the right meditation posture

Hip Mobility in Meditation. When standing, it is easier for us to use our body’s movement and have our hips in the right place. For instance, there is no requirement to bend the hip joints or continually turn the feet when upright. When seated, our legs are outstretched and pointing towards the ground. The legs attach to the pelvis, thus altering the positioning of the pelvis.

When employing a top-down alignment strategy to stay in meditative position, we recruit additional muscles that we don’t necessarily need. Our back can be strained and our focus compromised. If we align the pelvis correctly, then the alignment of the spine is automatically improved, and this results in resolving the issues in the mid and upper back along with the neck, head, and shoulders.

Rather than a top-down approach, a bottom-up strategy with regard to spine positioning should be adopted as this is what keeps the curvature of the spine in check. This enables us to remain in meditation peacefully, firmly, and for an extended period.

In order to make sure we have the right amount of pelvic alignment when sitting in a cross-legged position, it may be helpful to lift the pelvis slightly to allow for more external rotation of the hip joint. The objective is to have the hip area elevated over our legs. It can be difficult to sit cross-legged when the thigh needs to rotate in order to do so.

When we use a chair for support, it requires less movement of the leg in the hip joint. By elevating the position of your pelvis, you can be above your knees and as a result, have an anterior tilt of your pelvis. Sitting in a cross-legged position with support makes meditating easier.

If we properly position our pelvis and create a secure base, we can teach ourselves how to stay in the sitting position for prolonged amounts of time. We can practice pressing downwards through the foundation and stretching out the spine. Your torso “dangles” off the spine, meaning fewer muscles need to be activated in order to stay upright.

Pelvis and knees in perfect harmony

The pelvis should be situated in a position higher than the knees, but should not float above the ground. Your knees should always be in a position so that they are supported either on the ground or with something that is suitable. When the knees are higher than the pelvic area, the curve in the lower back is gone, which causes unnecessary muscle groups to be used and alters the ability to comfortably breathe in the abdomen.

If it is not possible to sit with your legs crossed at the moment, there is an alternative. You can try Vajrasana, aka Diamond Pose. You can put a pillow under your pelvis while in this position. It is a simpler way to get to a stretched out spine. Make sure to keep your shoulders aligned with your pelvis when in this position.

You can also take a blanket and wrap it around your ankles to ease the tension in your feet. Be sure to keep away from leaning forward if you have knee pain and put two pillows below your pelvis to gain greater elevation.

This stance is more secure for people who experience difficulty with knee problems, since the knees don’t have to bend a great deal and there is no risk that the knees will move around. To provide additional comfort when sitting for long periods of time, you can roll up a blanket and put it behind your knees.

Learn how to protect yourself from knee pain and injury in yoga routines designed for sensitive knees.

4 Types Of Meditation Poses / Canva
4 Types Of Meditation Poses

Lying Down Pose

Some people choose to meditate while in a supine position. It is essential to be truthful with yourself if you are among these people. If you tend to become drowsy when attempting to meditate in a recumbent posture, trying meditating while standing or seated can provide a solution.

Practicing meditation builds your mental strength and does exercises for the brain, but it can be tricky to stay awake during it. If you’re looking for a way of meditating that could potentially help you relax and get a good night’s rest, it is suggested that you try meditating while in a reclined position.

Below is a guide on how to meditate lying down without falling asleep:

  • Search for that special spot – a surface free of worry and discomfort, the perfect place to rest your weary head. Lie back in blissful relaxation as you take time out just for yourself.
  • If your back needs some extra TLC, try propping up with a pillow and popping a couple cushions beneath your knees – it’s an ideal way to ease the pressure on your spine.
  • While meditating, aim to keep your back strong and your legs extended for optimal relaxation. Enter a peaceful state of being as you focus on maintaining an active yet comfortable posture.
  • Close your eyes and take some slow, deep breaths. Find a position that feels comfortable – whether it be cradling your chest or resting with hands on stomach – then let the breath guide you through practice of relaxation techniques such as body scans. With continued focus on each inhale and exhale, allow peace to gradually fill every corner of both mind and body.


It is not uncommon for you to doze off while meditating in this stance. It’s normal for your body to link sleeping with lying down, so don’t get too bothered if you happen to drift off. Instead of doing the same meditation posture next time, experiment with different poses to discover the one that suits you best.

Kneeling Position

Kneeling is an alternative option for meditation if you don’t want to sit cross-legged on the floor. This is a popular posture for doing Vipassana meditation. If you choose to use this way of meditation, here are some suggestions to help you gain a sense of comfort and meditate effectively.

  • To avoid discomfort and promote relaxation, pile a few cushions beneath your seat while meditating – they’ll help cushion the pressure in your knees and spine. Then add an extra layer of comfort by slipping on a kneeling mat as support for those important joints!
  • Connect with your physical form as you smoothly slip into a kneeling posture, arms outstretched and hands gently resting on the tops of your thighs or knees – an invitation to awaken mindfulness within.
  • To experience optimal comfort if sitting cross-legged, take time to slowly adjust your spine. Easing into this position allows for the organic curvature of your back to remain in balance without excessive slouching or leaning forward too much – preserving a peaceful posture!
  • Keeping your neck relaxed is key in keeping it comfortable and healthy. Try maintaining a level head position, gaze forward with gentle chin tucking to ensure the spine has proper support for any strain or pressure that can occur. Remember: Chin tuck first!

If you have trouble with knee pain, or if you start to experience it while in this posture during meditation, do not try to push through it. Instead, try meditating while sitting in a chair.

Standing Meditation Pose

A person can gain a lot of advantages from doing a standing meditation, such as improving muscle strength. Remaining upright and stationary for a short period of time requires your core and leg muscles to exert a slight amount of effort in order to maintain your posture. This type of movement eventually functions as a physical exercise, particularly if you practice it as an ambulatory meditation.

It’s a great pick for people who may feel uncomfortable meditating while seated. If you experience chronic pain or have an injury that makes it hard to stay in one position for an extended period, sitting meditation might be too difficult, thus you should think about attempting standing meditation. Below is a guide that can help you meditate in a standing position:

  • Plant your feet and become one with the earth. Use this grounding connection to establish a strong foundation for all that you do, giving yourself an extra boost of stability in life’s journey.
  • Get moving! Shake things up with a little side to side swaying of your arms and hips, or jazz it up by bouncing your knees and ankles. Relaxation is only an easy dance away.
  • Keep your body posture upright and strong, but also make sure to allow for some relaxation in the shoulders, back and legs – take a break from all that tension!
  • With a deep breath and relaxed body, open your eyes to the world around you or let them close as you take in this calming moment. Let your attention be drawn either to whatever may come into view or inwardly within yourself–the choice is yours!

Maintain the stance of meditation, clasping your hands and arms either behind or in front of you. It can reduce the disruption that can be caused by the movements of your arms or hands.

The stance you maintain while meditating is critical, as it helps to define the attitude with which you approach your meditation. Adhering to a certain posture will help your body become accustomed to the surrounding cues.

They additionally alert your system that it is currently an appropriate time to take part in meditating activities, helping you cultivate a regular habit of meditating and making it simpler for your body to adjust to the activity.

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?


As you prepare to enter a state of meditation, take the time to loosen up your jaw muscles. Start with some side-to-side swaying movements and gradually give yourself wider opening and closings until it’s relaxed. Doing this can help ease tension in the area that builds from stress so that you arrive at tranquility more easily!


Strengthen your spine with good posture! The key is to find a balance between not slouching and being conscious of the position you hold your body in. A strong, healthy backbone can boost performance, allowing energy to move more freely throughout the day.


During meditation, find a place for your hands that works best for you – whether it be on your knees, folded in your lap or by the sides. Once chosen, keep them steady and still to maximize the benefits of each session.


Take a moment to find relaxation by releasing any tension in your shoulders. Make sure you are sitting comfortably upright – good posture is key for this calming meditation!


Take a moment to ensure you’re in the perfect posture for your meditation session – if it’s on the floor, cross your legs and get comfortable. If chair-sitting is more up your alley, make sure both feet are flat against the ground!


For the perfect posture, tilt your chin downwards just slightly and maintain a straight head. With this minor adjustment to give yourself more space in the neck area, you should be feeling relaxed rather than strained!


To maximize the benefits of meditation, it’s important to settle on one focus ahead of time – whether you’ll use open or closed eyes. Frequently flipping between states can take away from your experience and disrupt its natural flow.

Meditation is a great way to de-stress, but it’s important not to strain your eyes in the process. To keep yourself relaxed and comfortable while meditating, close your eyes lightly – never squeeze them shut!

For those preferring open-eyed meditation, an unfocused gaze on a spot several feet away is recommended; by doing this, facial tension can be avoided and the experience may become enhanced.