Posture Exercises for Meditation

Medical evidence supports the psychological benefits of meditation. For example, a recent study by Melvina T. Sumter, Elizabeth Monk-Turner and Charlie Turner demonstrated the positive emotional and behavioral changes associated with meditation in a correctional setting.

In addition, the postures associated with meditation bestow physical benefits, such as increasing flexibility and strength in the legs, knees and hips, while enhancing pelvic mobility. Due to the erect sitting posture, the spine is elongated and strengthened.

Before beginning, perform some general stretching exercises, such as neck and trunk rolls, forward bends and side twists. Wear comfortable, loose-fitting clothing.

Five Common Meditation Postures

• Most people find the easy posture is the most accessible. Sit on the floor, and reach for the ceiling to align and stretch the spine. Then, cross your legs and place one ankle on top of the other while maintaining a straight line with your head, neck and spine. At first, either ankle can be on top, however, after a few minutes, reverse your ankles, placing the other ankle on top.

  Similarly, the prosperous pose seems accessible to most individuals. Again, reach up and stretch, then cross your legs. However, instead of setting your ankles on top of each other, place the sole of one foot between the opposite thigh and calf and the sole of the other between the opposite thigh and calf. After a few minutes, reverse the position by placing the other foot on top.

  The lotus pose is one of the more advanced meditative positions, so be careful. Go slowly to avoid injury. To begin, align the spine, then place your ankle on top of the opposite thigh, close as possible to the groin. Repeat this move with your other ankle, placing it on the opposite thigh. Turn the heels to face the ceiling, and press the knees toward the floor. After a few minutes, unfold your legs and stretch them out. Then, repeat the above steps to return to the position.

  The lighting bolt pose, or Zen pose, provides a slight variation. Sit on your heels and elongate your spine. Make sure that the tops of your feet lay flat on the floor with the heels and knees together. This position seems to lift the spine, providing greater support for the back, however, many experience pain in the knees and insteps of the feet, so practice this pose with mindfulness.

  This position resembles the familiar butterfly stretch: Sit erect, and place the soles of the feet together, drawing them toward the body. Press the knees toward the floor to intensify the stretch.

Warning

• If you feel any pain while holding these poses, slowly unwind your legs and stretch out. Although they may sound easy, meditative poses can dramatically effect the body.