5 different meditation poses

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Starting a meditation practice can be intimidating, and even more so when discovering the countless ways  there are to practice. There are several different poses to help focus your meditation. Here’s a list of 5 to get you started.

Sukhasana (Easy Pose):

Sit on a high cushion, setting the hips higher than the knees. Place one foot in front of the other, letting the knees touch the ground if possible. If the knees do not come all the way down, see the next pose.

Place hands in your lap or on your thighs with your elbows beneath the shoulders.

Sukhasana with knees supported

Sukhasana with knees supported:

Set yourself up as you would for traditional Sukhasana pose (see above). Instead of placing one foot in front of the other, cross the ankles and place rolled up towels or blankets beneath the knees for support.

Place hands in your lap or on your thighs with your elbows beneath the shoulders.

Sukhasana with knees supported

Sukhasana with knees supported

Virasana (Hero’s Pose):

A great way to alleviate pressure off the ankles is using a meditation bench. They are usually slanted to allow for a natural tilt of the pelvis and lengthening of the lower back. Slide your legs beneath the bench, toes pointing back, and keep your knees together.

Place hands in your lap or on your thighs with your elbows beneath the shoulders.

Virasana

Virasana

Chair Meditation:

For some, sitting low to the ground is challenging, even painful, in which case a chair is suggested. Choose a chair with a firm seat so the sitting bones do not sink down. Sit at the edge of the seat with the heels placed directly beneath the knees. Keep the feet flat on the ground and spine erect.

Place hands in your lap or on your thighs with your elbows beneath the shoulders.

Chair Meditation

Chair Meditation

Supported Chair Meditation:

If you are finding it difficult to keep the spine straight, support yourself with a rolled up yoga mat or towel, or long pillow by placing it between you and the back of the chair. Avoid heavily leaning into it.

Supported Chair Meditation

Chair Meditation

Photo & copy : Dawn Mauricio

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