In traditional yoga, the main idea of practicing asanas is to be able to sit for a long period of time. When we practice asanas, we work on creating space between our vertebrae's to elongate and strengthen our spine and connecting muscles to achieve a great posture.
In all meditative asanas it is very important to keep your spine erect and long. Always make sure that you are sitting on your pelvic bones. Lifehack: When sitting, grab your buttock with one hand and pull it behind you. This will make you automatically sit on your pelvic bones. Also, roll your shoulders up and behind you and activate all bandhas in your body. You should feel relaxed, keeping an erect, yet relaxed posture. Yet.. In the beginning this might not feel as natural. Although most of us sit for 7+ hours per day, we are simply not used to sitting correctly, or lack the strength in our abs and/or back. Help yourself by sitting on a pillow or some blankets and find the easiest position according to your hip flexibility below.
Sitting Asanas For Meditation
Sukhasana (Easy Pose)
Sit on your mat with an erect spine. Make sure that you are sitting on your sitting bones by pulling out your buttocks.
Cross your legs.
Place your hands on your knees, keep the head straight and spine erect.
Choose your mudra.
Benefits: Good for posture, hip stretch, increases blood flow to the pelvic ares, calms the mind, digestion, menstrual pain, pregnacy.
Contraindications: Knee or ankle issues.
Modifications: Block under knees, sit on a blanket or pillow.
Ardha Padmasana (Half-Lotus)
Sit on your mat with an erect spine in Sukhasana (Easy Pose). Bend your right knee and place it on the left thigh, keeping the sole upward.
Place your hands on your knees, keep the head straight and spine erect.
Choose your mudra.
Benefits: Good for posture, hip stretch, increases blood flow to the pelvic ares, calms the mind, digestion, menstrual pain, pregnacy.
Contraindications: Knee or ankle issues.
Modifications: Block under knees, sit on a blanket or pillow.
Padmasana (Lotus)
Sit on your mat with an erect spine. Bend your right knee and place it on the left thigh, keeping the sole upward. Do the same on the other side.
Place your hands on your knees, keep the head straight and spine erect.
Choose your mudra.
Benefits: Good for posture, hip stretch, increases blood flow to the pelvic ares, calms the mind, digestion, menstrual pain, pregnacy.
Contraindications: Knee or ankle issues.
Modifications: This is a very intense pose for your knees and ankels, and you need a good hip mobility. Never force yourself into any pose! You can try to sit on a blanket, yet if this pose doesn't come naturally, avoid it.
Vajrasana (Diamond or Thunderbolt Pose)
Sit on your feet with your toes flexed or resting against the floor.
Keep your spine erect.
Benefits: Good for posture, pelvic floor muscles, calms the mind, digestion.
Contraindications: Knee or ankle issues.
Modifications: You can try having bend toes for a great stretch of your feet. If you have minor knee issues you can place a towel under your knees to create space for your knee joints.
Siddhasana (Adepts Pose)
Sit erect and bend one leg and place the heel at close to your pelvic bone, then take your other leg and place it above the other. Here you will rotate your thighs outward.
Hands in Padmasana
Benefits: Increases blood flow to hips, knees and ankels. Great if you are suffering from nerve issues. Good for posture.
Contraindications: Knee or ankle issues.
Modifications: Try placing blocks under the knees or sit on a blanket if this asana is uncomfortable for you.
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