Meditation is a spiritual yoga practice that allows a person to find harmony in body and mind. There is no magic in it. This is a fairly simple exercise that helps not only relieve psychological stress, but also relax physically, balance all processes in the body. It is noteworthy that meditation has no restrictions and contraindications. people can meditate different ages, gender and religion. Giving training just 20-30 minutes a day, you can significantly improve your mood and well-being.
Like any exercise, meditation has its technical rules and performance conditions. Musical accompaniment, silence and correct breathing are, of course, significant components of the practice. But the most important is the posture for meditation.
Why is correct posture important?
A comfortable position of the body provides peace of mind and nervous system, deeper concentration. This is especially true for beginners. Because enlightened yogis have excellent stretching, physical strength. They can "twist" into complex asanas and meditate in them. Meditation poses for beginners are more familiar and natural body positions. With regular practice, they will allow you to dive deep into the consciousness almost anytime and anywhere.
Meditation enhances the energy current in the human body. For beginners, the wrong position can have a negative meaning, or bring no result at all, except for wasted time. Therefore, the position of the body should be comfortable, give stability and keep the spine straight. Correct posture for meditation - this is the key to the successful completion of the exercise. Only in this way will energy circulate freely throughout the body, saturating, activating and healing every cell, every organ.
Poses for Beginners
Starting to choose a posture for meditation, you should not be equal to yoga instructors or acquaintances who have been practicing meditation techniques for a long time. It is necessary to proceed from the physical capabilities of your body (state of health, stretch marks). It is best to start with easier positions and gradually complicate them.
Turkish pose
The yogic name for this pose is sukhasana. This is perhaps the most common posture for meditation. This is what most beginners prefer. The cross-legged pose is also ideal for people with joint mobility issues.
Technique:
Diamond Pose
It is also called vajrasana. This meditation posture is also very comfortable and does not require special physical training. To perform it, you need to kneel, put the foot lifts on the floor. Then lower the buttocks on the heels, while crossing the toes of the feet. Straighten your chest, lower your shoulders and relax. Reach up with the crown, while the chin is slightly lowered. The hands should rest on the knees with palms up or in mudra. To achieve greater comfort in the diamond pose, you can put a thin roller or pillow between the buttocks and heels.
Sitting on a chair
This is a very easy and comfortable posture for meditation, which can be practiced not only at home, but also where you need to relieve tension and recharge a little (for example, at work). It has no physical contraindications and can be practiced by almost anyone. To do this, you just need to sit on a chair, straighten your spine, open chest drop your shoulders. Legs should be parallel, chin slightly lowered. Put your hands on your knees, palms up, or hold in mudra.
sage pose
This is a great pose for energy attunement. It is medium in complexity, so you need to prepare physically for it: warm up the muscles of the legs, stretch the joints.
Technique:
Lotus position
it best pose for meditation. Experienced Yogis they call her padmasana. It closes the energy inside the body and does not allow it to flow outside. In this position, joint endurance plays a huge role. For those who do not have local problems, it is not harmful. People with diseases of the joints of the legs should not be used in practice.
Before proceeding with the technique, it is necessary to stretch the hip joints, knees, ankles. To get the maximum comfort, relaxation and benefits that meditation brings, the lotus position must be performed taking into account all conditions:
Important Points
- Meditation takes place exclusively in vertical position, so the practice of "lying down" does not bring any benefit, except for relaxation.
- No matter how effective and powerful this or that posture for meditation is, you should not experiment. The position of the body in spiritual practice should correspond physical training and state of health. Only in this case, you can get a healing result.
- Sometimes even detailed descriptions not always give a visual design of the chosen posture for meditation. Photo images in this case are the best helpers.
- Eyes during meditation should be closed or half open.
- Breathing must be controlled. It plunges a person deep into consciousness, helps to tune in and relax. In addition, focusing on the breath will help to get rid of annoying and disturbing thoughts, which will make the practice deeper. Therefore, the breaths should be deep, and the exhalations should be slow.
Greetings, dear readers! Today we will get acquainted with one of the four main postures of Hatha yoga. How to perform Padmasana or the lotus position for beginners, we will consider in our today's conversation. This is the most famous position in yoga. This asana depicts the Buddha, sages and famous yogis.
origin of name
All other yoga postures also teach us to sit with a straight back and at the same time comfortably. Sitting in meditation, it is very important not to feel discomfort in the back, coccyx, and legs. Padma is Sanskrit for lotus. "Asana" - posture. The flower lives only in clean rivers and slow-flowing ponds. The lotus has several petals.
Looking at this flower, you can immediately see the similarity with the position of the body, which we are talking about today. The lotus lying on the water is considered a symbol of purity and perfection. By doing this asana, we reproduce the beauty of the flower in our mind and body.
The lotus is on the surface of the water and faces the sun. But its roots are deep under water. It moves on the surface, but does not lose its roots. This state exactly symbolizes meditation and yoga. We have a solid foundation and at the same time we are advancing spiritually.
How to properly sit in a pose.
At first glance, it seems nothing difficult to sit in Padmasana. But try to do it and you will feel that it is not so easy to perform the asana correctly. Sometimes even thoughts arise that this is available only for monks, ascetics, Indian yogis. But it's not. Gradually and regularly practicing, we will master this asana without any problems. The main thing is not to rush and use the experience of already knowledgeable practitioners.
For those beginners who good stretch and flexible joints, taking Padmasana will not amount to special work. How to achieve a result when mobility is difficult? Fortunately, practice shows that even older people, regularly practicing, sit down in this asana and feel very comfortable in it.
Let's take a position, sitting in Turkish with crossed legs in Sukhasana.
- We straighten the back. We try to relax completely.
- Take your right foot with your hands, turn it up and very slowly place it on your left thigh as close to your stomach as possible.
- Now we take the left foot in our hands, also turn it up and put it on the right thigh.
- We try to stretch the spine up as much as possible.
- Pull your shoulders back and point down.
- Open the chest completely.
- We stretch up the crown of the head.
- If a deflection has formed in the spine, move the sacrum forward.
- Lower your chin a little.
- Place your hands on your knees, palms up.
- Your knees should touch the floor.
Close your eyes halfway. You must maintain this position throughout the meditation. Try to relax completely. Calm the mind, try to stop the endless stream of thoughts. Breathing should be free. Exhale and inhale without any tension. Just observe your breath and the sensations in your body. You can imagine yourself as a lotus flower, gliding freely on the surface of the lake.
If you feel uncomfortable, then this tip is for you, friends. I propose to slightly stretch the muscles of the thighs in:
- To do this, sit on the floor.
- Bend your knees in front of you. The feet are connected.
- Spread your knees as wide as possible.
- Grab your toes with your hands.
- As you exhale, tilt your body forward.
- With your elbows, lightly press your knees to the floor.
These few warm-up exercises help you feel more comfortable in the Lotus position faster. In the asana, the knees must touch the floor. The back is completely straight. To begin with, if this does not happen, you can help yourself with devices from Iyengar yoga. This is a roller, yoga mat, yoga cube and others. Many yoga exercises prepare us for the lotus position, so my advice is to do it regularly.
Which leg should be on top?
This question often worries beginners to practice. It doesn't matter at all, friends. Better change your legs. This will balance the energies and the stretching of the hips will occur evenly. It is usually more convenient to sit in one position - for example left leg above. It is in this case that it is necessary to develop the other leg.
The effect of Padmasana
The benefits of the asana we are studying are great:
- It is good for the heart and circulation.
- It also has a beneficial effect on the spine.
- Increases the mobility of ligaments, joints.
But Padmasana has not only a physical effect on a person. Proper execution practice gives the body vitality in general, all energy channels are balanced. It is also one of the best and yoga. Despite the fact that it has many positive effects, there are still times when it can be harmful.
Contraindications
In case of injuries of the knees, ankles and hips, this asana is not recommended to be performed in order to avoid aggravation. If during practice your legs become numb or your knees hurt, leave the asana. This is how you will gradually learn to be in this position correctly and the time spent in it will increase each time.
The main thing is not to rush and study regularly, dear readers. Tell your relatives and friends about Padmasana and the flower from which the name comes from. in social networks. Invite them on my blog pages to join us. And I'm waiting for you here, I won't say goodbye for a long time!
Lotus position is one of the main yoga asanas, aimed at relaxation. It is used for meditation and is the base for any complex of asanas. It stretches the broad and adductor muscles of the thigh, as well as the anterior muscle groups of the lower leg. This pose depicts the Hindu god Shiva and the founder of Buddhism, Siddhartha Gautama. Padmasana has a unique calming effect and also serves to train concentration.
Position
To take the Padmasana position, sit on the floor with your legs stretched out between you. Straighten your spine and neck and stretch them vertically, and stretch your arms along the body.
Grab one leg, clasping the ankle - right, and thumb- left hand. Bending the knee, place the foot on the thigh of the second leg, touching the heel of the abdomen. Lower your knee to the floor and place your foot pointing up. Do the same with the second leg, but change the position of the hands: now the right hand should grab the big toe, and the left should grab the ankle. Place your leg over the thigh of your other leg and lower your knee to the floor. Turn your foot upside down. Your spine should be straight and your knees and hips should be on the floor. Place your hands as you like: on the hips or knees, preferably slightly bent at the elbows.
Relax, close your eyes, but don't lose the sense of your position. After you spend some time in this asana, change the position of the legs: the one that lay below, gently move it up. Also, turn your feet up and lower your knees.
Execution features
You must perform the asana correctly, taking into account all the subtleties of performance. In case of non-compliance, enough simple rules, you can not only deprive yourself of a beneficial effect, but even harm yourself and your body.
The lotus position is aimed at opening hip joints, therefore, all standing yoga postures that open the pelvis serve positively for her.
Do not rush to sit in Padmasana. If you didn’t succeed right away, then slowly, each time getting closer, move your feet to your stomach. With daily practice, it will be easy enough for you to take this position. This applies to all yoga poses for stretching the muscles.
There is a simplified version of this asana: put the foot of the right leg bent at the knee under the left thigh, and put the foot of the bent left leg under the right bootleg. There is also the so-called Half Lotus position, in which only one foot is placed on the thigh, and after some time the legs change.
If you do not have sufficient flexibility, but you managed to sit in the Lotus position, then the next day you may feel pain in the lumbar region and knee joints: this is how your body reacts to an unusual load for it. Don't worry, as your yoga practice progresses, this reaction will go away.
All muscles of the body, except for the muscles that straighten the spine, should be as relaxed as possible during the performance of Padmasana. Breathing should be even. You can do breathing exercises. In no case do not raise your chin and do not arch your lower back forward.
Exercises to Facilitate the Lotus Pose
For those who are just new to yoga, there are exercises for the least painful preparation of the body for Padmasana:
1. Sit on the floor with your knees bent. Helping with your hands, pressing on your knees, gently pull them to the left and right sides to the floor. Try to get your knees to the floor. Your movements should not hurt you.
2. Sit on the floor with your knees bent. Spread your knees as far as possible and connect your feet together. Lean forward and stretch your arms out in front of you. Try to reach your forehead with your feet.
3. Sit on the floor with your right leg extended in front of you, and your left leg bent so that the heel is located at the buttock. Lean forward, turning left hand behind her back so that you can grab her bent leg. Now, with your right hand behind your back, grab your left hand and slowly turn your body to the right. Change the position of the legs and arms and repeat the exercise, turning to the left side.
Also, to ease the sensations during the performance of Padmasana, you can put a thick blanket folded several times under the buttocks.
Benefit
When answering the question of how the Lotus pose is useful, it is impossible not to mention all the points of its positive influence.
- First, good posture is formed and maintained.
- Secondly, muscle tension and blood pressure are reduced.
- Thirdly, digestion improves.
- Fourth, it increases the mobility and flexibility of the muscles.
- Fifthly, this pose has a positive effect on the pelvic organs, as well as on the muscles. lower extremities and periarticular soft tissues.
The Lotus position is very useful for pregnant women: it prepares the pelvic muscles for childbirth and avoids ruptures. Also, women who practice this pose during pregnancy are less prone to postpartum depression and are generally more calm and positive during the entire nine months. It is especially useful in combination with breathing exercises, which will saturate the body of the mother and child with oxygen. Many pregnant women admit that they feel comfortable only in this position, as it relieves tension from the back.
How to sit in the Lotus position for a pregnant woman correctly? Do not create a load on the spine, distribute body weight evenly: no need to cross your legs, just sit in Turkish. This will prevent circulatory disorders, which during pregnancy is very dangerous for the health of the baby.
Contraindications
As such, there are no contraindications, but try to refrain from doing the Lotus position if you have damage to the joints, muscles or tendons of the legs. This can only exacerbate the problem.
For pregnant women whose childbearing occurs with deviations, it is recommended to discuss the performance of Padmasana with a doctor. Otherwise, you may harm your unborn child: many yoga poses, including the Lotus position, put pressure on the uterus. It would be right to refrain from practicing. During pregnancy, you can perform a number of other asanas, the benefits and harms of which you can find out from your doctor or a qualified yoga teacher.
Lotus position for meditation
Padmasana is not without reason used in yoga for meditation: a straightened spine allows you to open all the chakras and allow energy to pass freely through the whole body. Thanks to the closed posture of the legs, the energy does not go through the bottom to Hell and sins are forgiven.
The results of such meditation will be the purification and calming of the mind, restoration of strength and good rest.
In the human body. The cross of the legs harmonizes the energy channels - the right, solar, and the left, lunar. A tightened lower lock, mula bandha, (contraction of the muscles of the perineum, anus and bottom) keeps the vitality inside the body. The stretch moves the energy up the central energy channel, the sushumna, to the higher energy center, the sahasrara chakra.
How to sit in the lotus position (padmasana)
I offer you a simple sequence that will help improve the mobility of the hip joints and sacrum and gradually prepare for padmasana.
Pachshimottanasana (folded leaf pose)
Sit with your back straight, stretch your legs forward and roll your pelvis back (move so that your weight is on your sitting bones). Pull your toes towards you, grab your toes with your hands (you can use a yoga strap) and, as you inhale, stretch your stomach forward and ribs up without making a deep bend. Hold the position for about a minute, keeping calm and even.
Complicated version
As you exhale, perform a deep tilt to the legs, successively lowering the stomach, ribs, chest to the legs, and only at the end - the head. Keep calm even breathing, hold the pose for 1-2 minutes. If the back is rounded, it is better to limit yourself to the first version of the asana.
Upavishta konasana (triangle pose)
Training
Sit with your back straight, twist your pelvis back, bend your knees and spread them wide apart. Put your hands on your feet with inside and while inhaling, slightly stretch your stomach and ribs forward. Maintain the position for half a minute.
Full version
Spread your straight legs to the sides at a right angle, lift your socks towards you. Twist the pelvis back and as you exhale, lean forward, successively lowering the stomach, ribs, chest and head. Stretch your arms forward and touch the floor with your palms. Keep your spine straight and do not round your back, the slope may not be deep. Stay in the asana for 1-2 minutes.
Baddha konasana (butterfly pose)
Denis Bykovskikh
Sit down, keep your back straight, twist your pelvis back, bend your knees and connect your feet. As you exhale, spread your hips and knees wide apart and pull them towards the floor. With your hands, hold on to the feet, directing them with the back side up, or on the shins. Keep your back straight, pull your ribs up. Hold the position for 1-2 minutes.
How to sit in the lotus position: working out the joints
Sit down, keep your back straight, twist your pelvis back. Bend the right leg at the knee, move the right thigh and knee out to the side, and then place the back of the right foot on the left thigh. Lower your right hip and knee to the floor. If your knee stays suspended, place a yoga block or folded blanket under it. Lift your left toe towards you, grab your toes with your hands (you can use a yoga strap) and, as you inhale, pull your stomach and ribs forward and up, without a deep tilt. Stay in this position for half a minute, then switch legs.
Complicated version
As you exhale, lean forward, successively lowering your stomach, ribs, chest and head to your feet. Hands can touch the foot of a straight leg or the floor. It is important that the shoulders are kept in line and the spine is elongated. Breathe calmly, hold the position for 1-2 minutes, then switch legs.