Meditation consists of harmonizing the mind and body to achieve a state of complete relaxation. Therefore, if you do not have correct posture during the process, you will not get the results you expect. In fact, without a proper meditation posture, you will only cause tension and discomfort in your body, which will take you away from the calm you need and you will not achieve a good energetic state to relax.
Discover in this Psychology-Online article the best postures for meditating. In addition, we will give you some tips to avoid back pain and muscle tension, since, although each body and need is different, they all focus on achieving inner balance.
Keys to good posture when meditating
Even if you practice different postures, there are some universal points that you should focus on. If you are not in a comfortable and calm position, you will not find the balance between calm and alertness that you need. Therefore, take note of these suggestions that will be very useful to achieve the perfect posture:
- The back: make sure your shoulders are dropped and slightly back so that the chest is open and the air flow is continuous.
- The spine: the spine should not be curved, but not very upright either. That is, it must preserve the natural curve, known as lordotic curvature. In this way, back pain is avoided.
- Hands: you can leave the hands as you prefer. Some postures suggest that it be with the palm facing up, in others you let them rest on your knees or keep them at your sides. All up to you.
- The chin: this part of the body is held inward in a very subtle way. Try to relax her, but let her posture invite the spine to stretch. The gaze can be with half-closed eyes, without worrying about any specific point.
Now that you know the most important keys, let’s look at the most recommended meditation postures.
lotus room
As a recommendation, use a cushion, zafu or a yoga mat to make you more comfortable during the exercise. In this posture, each foot rests below the opposite knee. That is, it is a crossed legs stereotype.
On the other hand, your knees should not be above your hips and you should sit towards the front of the cushion to ensure rotation of the pelvis. If you are starting out in meditation, we recommend that you use a wall as support for your back, so that you can support your spine and get used to the position.
half lotus
In this case, the procedure of the previous posture is carried out, but you will let it rest the left foot will rest on the thigh right or vice versa, as is most comfortable for you. It is recommended that this posture be done carefully, as it requires a lot of hip flexibility. Likewise, it is advisable to do a brief stretch or warm-up beforehand so that the muscles adapt more quickly to the half-lotus position.
full lotto
Do you want to know another posture to meditate? This is one of the best known meditation postures. However, it is not recommended as it requires a higher level of flexibility. Each foot should be placed on the opposite thigh and we should try to keep them symmetrical.
If you suffer from knee or back problems, it is best to try other simpler meditation positions.
The Burmese position
The Burmese position is one simpler and less demanding meditation position. To do this posture you just have to place both feet on the floor, located in front of the pelvis. Your knees will rest on the floor, but you should not lean too far forward or your hips will become tense and you may suffer from spasms or cramps.
kneeling meditation
If you have a space where you can kneel, try the kneeling meditation position. This posture allows you to have a straight back. To achieve this, lie on the floor with your knees bent, so that your ankles rest under your buttocks.
It is advisable to place a meditation cushion or zafu between your feet and buttocks to increase comfort.
Meditation in a chair
Did you know that you can also use a chair to meditate? For this position you must place your feet touching the ground and ensuring that they are shoulder-width apart. When meditating in a chair, you have the advantage thatthe legs are more relaxed.
On the other hand, you can also sit on the edge of the chair so that your back is straight. Likewise, a back cushion is ideal for maintaining proper posture during the time you are going to meditate. Likewise, it is advisable to use a chair that is not the same one in which you usually work or do some other activity so that your mind does not associate it with your daily routine.
Lying down meditation
This meditation posture is known as savasana, corpse or dead body posture. To perform this meditation posture you will have to lie on your back, with your arms at your sides and always keep your palms facing up. If you feel any pressure in your lower back, you can bend your knees a little, place your feet flat on the floor, and open them a little at the hips.
If you want to know more about this relaxation technique, we explain it to you in the following article.
This article is merely informative, at Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
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Bibliography
- Bertolin, GJ (2014). Efficacy-effectiveness of the mindfulness-based stress reduction (MBSR) program: update. Rev. Asoc. Esp. Neuropsiq, 35, 289-307.
- LeShan, L.L. (1990). How to meditate: guide to self-discovery/How to meditate (No. 242). Die.