Postures and Mudras for Meditation

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?

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  • 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.


  • 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.


  • 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 :-)


  • 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...

  • 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...


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

    Find more photos like this on Yoga Vidya International…
  • Slide Show with many variations of sitting posture for meditation and Pranayama:

    Find more photos like this on Yoga Vidya International…
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