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I have to admit that I have a pet peeve—talking about yoga and meditation as if they’re two separate things. If you’re practicing yoga then you’re practicing meditation. They can’t be separated.
In fact, the thing that makes a physical shape an asana is the meditative quality. That can mean focusing your mind on something, whether that’s physical sensations, the breath, or your drishti (visual focal point). You don’t have to use the word “meditation” or sit in a formal meditation posture when you practice yoga. But know that meditation is the foundation for yoga.
The Origins of Seated Meditation Postures
Yoga teachers often say that asana, or the physical practice of yoga, is moving meditation, and that’s completely true. Some assert that asanas were created to prepare the body for meditation, at least according to the style of yoga that is traced back to Patanjali, who is the main source for the yoga we practice today. The word “asana” literally means “sitting down.” I’ve even heard “asana” translated as the mind taking a seat in the body.
When you’re practicing yoga and you want to experience classical seated meditation, finding a comfortable position is essential so that you’re not distracted by physical pain or discomfort. It can be challenging enough to work with the mind when the body is still.
4 Accessible (and Comfortable) Meditation Postures
Here are four of my favorite postures that can help you learn how to sit in meditation without pain.
1. Seated in a Chair
Sitting in a chair is a great way to find comfort. Notice the height of the chair seat, and add a blanket on the seat if it’s too low, or alternatively, add a blanket under your feet if the seat is too high. The goal is to have your knees level with, or just below, your hips. If it’s comfortable, sit forward in the chair with your back long and your feet firmly planted on the floor.
2. Seated in a Chair + Rolled Mat
If sitting forward in Chair Tadasana is uncomfortable, try scooting towards the back of the chair so you can lean against it for support. Notice your lower back, and if you need additional support for your lumbar spine, place a loosely rolled yoga mat vertically behind your back to create support and encourage lengthening in the spine or tuck a folded blanket behind you.
3. Seated on the Floor + Blanket
Using a few props can make sitting cross-legged on the floor in Sukhasana (Easy Pose) a lot more comfortable, especially if you plan to sit for an extended period of time. Of course it’s not easy for many of us, so using props can really help. Try sitting on a firm pillow, zafu, or bolster. Notice whether a higher or lower source of support feels better in your hips and lower back.
Then, for additional support, take a blanket and make it into a roll about 3 feet long. Situate the blanket between your knees and feet to lift your knees slightly. This can reduce the intensity of the stretch in your hips. The blanket can also relieve the pressure of your legs against your feet.
4. Seated on the Floor + Wall
If you want to sit on the floor but you need additional support for your back or your prefer not to sit cross-legged, you can try practicing a supported version of Dandasana (Staff Pose). Sit on a folded blanket, pillow, zafu, or bolster, with your back against a wall. To support your legs and avoid hyperextending your knees, place a rolled blanket underneath your knees at whatever height feels best.
Join Jivana Heyman and special guests Ann Swanson, Tracee Stanley, Dr. Rashmi Bismark, Shawn J. Moore, Aarti Inamdar, and Oneika Mays for a 19-hour live online training, Making Meditation Accessible: Sharing the Heart of Yoga with All, starting May 30, 2024.