Is there a better posture for meditation? According to the legends, the Hindu god Shiva knew 8,400,000 asanas, but he selected and transmitted only 84 for yoga. And only a few of them are really suitable for meditation. In this article only 7 postures are considered, however they are considered the most effective. Some are great for beginners. Absolutely everything is used by experienced yogis. Why are these positions so popular? And how to properly implement them?
General rules for all asanas
By following all the instructions and instructions for asanas, you can achieve a better effect in meditation. The right position will facilitate the management of thoughts, consciousness. She will tune in to concentration.
Beginners often feel light discomfort in the first classes. This is due to their poor stretching, weak muscles, impaired blood flow. With enough persistence and regular workouts, the discomfort will quickly pass.
The golden rule is: small inconvenience is the norm, but pain is a taboo.
What other recommendations apply to all major positions:
- the back is even, along with the head and neck creates a straight line:
- in the lower back - only a natural curve. Do not bend, giving the pelvis back;
- chest - open, no stoop;
- shoulders straightened, laid back slightly and down, but at the same time relaxed;
- chin slightly down (without noticeable tilts of the head);
- facial expressions are not tense.
If a person cannot follow any of these tips due to physiological problems, it is allowed to ignore the rule. However, in this case, it is desirable to secure a position that does not allow to fall asleep. The value of meditative subjects (rosary, aroma candles and chopsticks), as well as mantras and wisely increases.
When muscles are leaking, it is allowed to slowly and smoothly change positions or rest for a few minutes in relaxed, comfortable positions.
Poses and techniques of their implementation
Padmasana (lotus)
The most famous, but at the same time and difficult position. It requires high flexibility of the joints, good stretching, and therefore not suitable for beginners (with the exception of gymnasts). Among its advantages:
- tones back muscles;
- improves blood circulation;
- allows you to keep vigor;
- speeds up thinking, improves memory.
It also has a positive effect on the urogenital system, especially the female, therefore, with proper training, it is excellent for pregnant women.
Performance technique: cross feet, then put each on the opposite thigh alternately - the closer to the torso, the better. For perfect performance it is required that the knees touch the floor or the ground. It does not matter which leg is on top - the position can be periodically changed.
For starters, you can sit on a pillow, roller or rolled-up blanket. At the same time, the knees naturally begin to move down, which slightly facilitates the position taking.
Cautions: Padmasana is not suitable for people with serious joint problems, injuries to the hips, knees or ankles. Be wary of taking this position better and those suffering from cramps.
Ardha Padmasana (semi-lotus)
This position is great as a training before Padmasana. It also requires a good stretch, but at the same time less and more gradual than for the lotus. Its benefits:
- calms the mind and mind;
- brings pressure back to normal;
- smoothly stretches the muscles;
- relieves stress.
In general, the semi-lotus has the same positive effect as the lotus, but to a lesser extent. But he is less traumatic.
How to perform: cross your feet, put one under the opposite thigh, or just leave on the ground in a bent state. Another - gently placed on the opposite thigh closer to the torso. It is allowed to put a small pillow or mat.
Contraindications: injuries, sharp pains in joints and muscles of legs.
Siddhasana
It is considered the most optimal for meditation from a physiological and spiritual point of view. Often it does not cause significant performance problems. In the ancient yoga manuscripts the thought slips: if Siddhasana is mastered, it is not necessary to know other poses. Her pros:
- tones the muscles of the waist, abs;
- improves blood circulation in the pelvic organs;
- helps manage sexual energy;
- develops intellectual abilities;
- normalizes energy flows.
Execution Rules: Place the heel of one leg under the buttocks, but do not sit on it. Toes and feet tightly pressed to the opposite thigh. Put the second leg on top so that the heel is in front of the pubic bone, the toe is leaning against the thigh. When properly performed, the genitals are between the heels. There is a second variation in which both heels are placed one on top of the other in front of the pelvis.
Special caution when performed, is required from people with varicose veins, arthrosis, leg injuries and weak stretch. However, even they are allowed Siddhasana, if you do it with periodic pauses.
Virasana
The second name is the Warrior pose. Outwardly, it may seem simple enough, but in fact, unprepared beginners cause significant discomfort. And yet her therapeutic effect impressive:
- reduces rheumatic pains, strengthens the knees, prevents the development of gout;
- stretches the front muscles of the thigh and ankle;
- improves metabolism;
- helps with salt deposits in the heels;
- effective with flat feet.
Also this position calms, clears the mind, balances thoughts.
Procedure. Stand on your knees and spread your feet. Slowly lower the pelvis to the floor so that the heels are tightly pressed to the pelvis, and the calves to the hips. Put your hands on your knees together.
For beginners, low rollers can be littered under the buttocks - this will reduce the degree of muscle strain. If you rest your palms on your legs, the load on your back will decrease, which will reduce the pain in her. However, the posture at the same time always remains smooth. Also in a lighter version it is allowed to part your knees slightly.
Virasana requires the right way out:
- palms clenched into fists, placed in front of the legs;
- the weight is slowly transferred to the arms, the pelvis rises smoothly;
- a few circular movements are toed to eliminate tension.
This position is suitable for almost everyone. However, people with varicose veins or severe pain in the legs. Not recommended perform it often or longer than 5-7 minutes.
Sukhasana (“in Turkish”)
Experienced yogis rarely use this pose for their sessions. It does not allow the knees to fully touch the floor, which is why a long stay in it is difficult. Weight is distributed unevenly, long attempts to maintain balance begin to distract from meditation.
However, this is an ideal alternative for those who are just beginning to master the meditative art. Sukhasana does not require special training, it is easy to take. Its benefits:
- relieves stress and tension;
- strengthens paravertebral muscles;
- copes with flatfoot with complex treatment;
- produces correct posture;
- improves blood circulation.
Performance technique: Place one foot under the opposite thigh. The second to bring under the lower leg already bent legs. It does not matter which leg is on top, their position can be changed.
Cautions: there are no unshakable prohibitions, but it is recommended to lay soft rugs, mats or fabrics with discomfort. This will increase convenience, help to keep balance longer.
Vajrasana
Other names are Diamond, Rock or Lightning. It helps to train muscles, joints, their endurance, preparing for other, more difficult positions. Its positive properties:
- reduces almost all types of pain in the legs;
- useful for digestion (especially after meals);
- relieves from lethargy, drowsiness;
- strengthens and tones the muscles of the lower body.
How to perform: The course of action is very similar to the steps taken to take Virasana. The only difference is that the pelvis falls not on the floor, but on the feet themselves, which remain together. You can not stand on the fingers - it is traumatic, markedly affects the blood flow.
There is another variation of Vajrasana, in which the heels are divorced to the sides. The socks remain connected. With this method, the voltage is reduced.
Recommendation only one - do not overdo it.
On the chair
The easiest technique. It is suitable even for people with serious physiological problems. It is recommended for those who do not fit the types described above. And this is its main advantage.
Performance: Sit on the edge of a hard chair, straighten your back, put your hands on your knees. Sofas, beds, chairs, too soft ottomans do not fit - there is a temptation to fall asleep.
This is a good option for beginners.
The state of the body reflects the mind, the consciousness of man. If you approach the choice of position carelessly, you can hardly count on success. Only a correctly chosen and performed posture for meditation will help to concentrate on the exercises in order to get a positive effect from them. 7 listed classic positions will help in achieving complete relaxation and tranquility.
