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Find out which Asana (posture) is best for meditation. How to hold your legs and your hands.
Basically you can differentiate the following Asanas: 
  • Cross-legged positions (Padmasana, Siddhasana, Swastikasana, Sukhasana, Muktasana)
  • Kneeling positions (Vajrasana)
  • Sitting on a Chair
Please contribute freely: Any questions on Meditation posture? Any advice?

Tags: meditation, murda, posture, pranayama, sitting

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Slide Show with many variations of sitting posture for meditation and Pranayama:


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Historical photos of Swami Vishnu-devananda demonstrating different Meditation Postures:

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Padmasana, Lotus posture:
This is the most advanced sitting position: You put the feet on the opposite thighs. It helps to keep your back straight and your mind focussed.
Be careful: Your knees have to feel confortable. Not many can hold this posture for a long time...

Preliminary Exercises to develop hip flexibility for being able to do Meditation and Pranayama more easily.
Video is in German - but the visuals are easily understood. You might want to skip the first 45 Seconds...

Sitting on chair for meditation and Pranayama: If it is difficult to sit cross-legged, you can sit on a chair. Usually it is best not to lean against anything. Let your back muscles keep you erect. Feet are hip-width apart, knees a little bit apart. The hands rest on the knees or thighs. The fingers can be interlocked.... Or the palms can show upwards or downwards, thumbs and index fingers are touching. Don't let problems with sitting on the floor prevent you from meditation or Pranayama :-)

Muktasana - Sitting Posture for Meditation and Pranayama: Both feet are
on the floor, both knees are on the floor. You sit on a pillow. This is
for many practioners a good posture for meditation and Pranayama.
http://www.yoga-vidya.de/Asana_Uebungsplaene/Meditation-sitz.html

Sukhasana Sitting Posture with a belt. This variation will help remove pressure from the knees. Alternatively one can support the knees with one pillow oner each knee. Very helpful for anybody with stiff hips.

Vajrasana, kneeling sitting position. You can also sit on a meditation bench, or put two pillows inbetween the heels.

Chin Mudra with Palms facing downwards: A very popular Mudra for Meditation. Thumb symbolizes Brahman. Index finger ist Ego. The other fingers are Sattwa (ring finger), Rajas (small finger) and Tamas (middle finger). If the Ego goes away from the three Gunas, bends and unites with Brahman (the Absolute), meditation state is attained.

Chin Mudra with Palms up is a very popular hand position especially for Pranayama. It makes the mind alert and activates the energies. You can even do it inbetween (for example now): Rest the back of your hands on your knees or thighs. Gently let thumb and index touch each other. Feel the energy and alertness.

Yes, it is true that Asana helps a shadhak or a person to be in a position for a long time as such yoga sadhana. So sadhana takes its time as per individual one. Yes, there are four most popular and recommended asanas for yoga sadhana.(Padmasana, Siddhasana, Swastikasana, Sukhasana,)

But I hereby would like to say that meditation does not requires any particular asana because in my point of view that while meditating a a specific posture is called a physical state that is in an another way "Jad Awastha". So if you are in mediation state or have achieved the meditation the then you do not require any kind of asana to be in because the person who is already in such state where external affairs cannot affect him at any cost and if such comes to his way then he is able to sustain or divert the same without making any disturbance to any one and that is called being in "Chaitanya Awastha"

So asanas are only a kind of physical movement but while doing a asana one should keep his mind always focused on it if not then it may harm you.

Kriyananda Maharshi Dayananda
How a Yoga Teacher can help a student into Meditation posture. Slide Show of 10 photos.


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http://www.yoga-vidya.de/Asana_Uebungsplaene/Sitz-k.html

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