“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote, a.btn, a.o-button”} }”>
Heading out the door? Learn this text on the brand new Exterior+ app out there now on iOS units for members!
>”,”name”:”in-content-cta”,”type”:”link”}}”>Download the app.
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 actual fact, 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 while you apply yoga. However know that meditation is the inspiration for yoga.
The Origins of Seated Meditation Postures
Yoga academics usually say that asana, or the bodily apply of yoga, is transferring meditation, and that’s fully true. Some assert that asanas had been created to arrange the physique for meditation, at the very least in line with the type of yoga that’s traced again to Patanjali, who’s the primary supply for the yoga we apply right now. The phrase “asana” actually means “sitting down.” I’ve even heard “asana” translated because the thoughts taking a seat within the physique.
Once you’re training yoga and also you wish to expertise classical seated meditation, discovering a snug place is important so that you simply’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 make it easier 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 underneath your ft if the seat is just too excessive. The aim is to have your knees degree with, or simply under, your hips. If it’s comfy, sit ahead within the chair along 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, attempt scooting in the direction of the again of the chair so you possibly can lean towards it for help. Discover your decrease again, and in the event you want further 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 (Easy Pose) much more comfy, particularly in the event you plan to take a seat for an prolonged time frame. After all it’s not straightforward for many people, so utilizing props can actually assist. Attempt sitting on a agency pillow, zafu, or bolster. Discover whether or not a better 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 raise your knees barely. This will scale back the depth of the stretch in your hips. The blanket can even relieve the strain of your legs towards your ft.
4. Seated on the Ground + Wall
If you wish to sit on the ground however you want further help in your again or your choose to not sit cross-legged, you possibly can attempt training a supported model of Dandasana (Staff Pose). Sit on a folded blanket, pillow, zafu, or bolster, along with your again towards 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 visitors Ann Swanson, Tracee Stanley, Dr. Rashmi Bismark, Shawn J. Moore, Aarti Inamdar, and Oneika Mays for a 19-hour reside on-line coaching, Making Meditation Accessible: Sharing the Heart of Yoga with All, beginning Might 30, 2024.
