Meditation Techniques - Meditation Postures

• Half Lotus Posture
• Full Lotus Posture
• Burmese Posture
• Egyptian Posture

Burmese Posture

This is a simpler posture to master. Here, the legs are not crossed but the knees are spread and stay down, and the legs are folded and the feet pulled back in front of the pelvis with one foot in front of the other. The 'cupped' hands rest at the tops of the thighs or on the heels. It is essential to have a firm cushion to sit on and a folded rug or blanket below that to prevent pain in the feet and ankles. The buttocks should be pushed out a little to bring the back into easy uprightness.

Sitting On A Chair, Egyptian Posture:

You can also practice meditation sitting on a chair. Find a chair that will allow you to sit upright and have the back of your head supported. Placing a cushion against your back can ensure poised posture in sitting upright in some chairs in which otherwise poised sitting would be difficult. You can meditate, however, on a simple straight-backed chair by sitting in poised posture. With hands on thighs, this may be called Egyptian posture. A good placing of the hands for meditation is to 'cup' them limply in your lap, with thumbs touching, with your wrists at the tops of your thighs.

Full Lotus Posture

Benefits:

Provides the classical sitting position for meditation during longer periods of time without bodily movement

Promotes very great elasticity of the ankles, knees, and legs because of the position which is required.

Note: The full lotus position is an advanced yoga position that requires considerable amount of practice to master. If you cannot do half lotus position, you will not be able to do full lotus position.

How To Do Full Lotus?

1. In a sitting position, stretch your legs straight out before you.
2. Bend your right leg at the knee and bring it toward you so that you can take hold of your right foot with both hands.
3. Place your right foot on top of your left thigh. The right foot should be brought toward you as far as is possible so that eventually the right foot is touching the groin. In order to now complete the posture successfully, the right knee will have to rest on the floor.
4. Bend your left leg at the knee and bring it toward you so that you can take hold of your left foot with both hands.
5. Place your left foot on top of your right thigh. The left foot should be brought in as far as possible so that eventually the left heel will also touch the groin. Both knees should eventually rest on the floor. Sit in this position as long as you want.
6. When your legs grow tired, stretch them straight out before you and gently massage your knees. Then repeat the position by reversing the legs so that the left leg is drawn in first and the right leg is on top.

Half Lotus Posture

Benefits :

Relaxes the entire nervous system,
Lessens the tension and stiffness in the ankles, knees and thighs and
Provides a comfortable sitting position for resting the mind for meditation.

Half Lotus sitting position had been used for meditation from time immemorial.

How To Do It?

1. In a sitting position, stretch your legs straight out before you.
2. Bend your left leg at the knee and bring it toward you so that you can take hold of your left foot with both hands.
3. Place your left foot so that the sole rests against the inside of the right thigh. The heel of your left foot should be drawn in as far as possible.
4. Bend your right leg at the knee so that you can take hold of your right foot with both hands.
5. Place your right foot in the fold of your left leg. Drop the right knee as far as possible toward the floor. Rest your hands on your knees. Sit in this position as long as needed.
6. When your legs grow tired, stretch them straight out before you and gently massage your knees. Then repeat the position by reversing the legs so that the right leg is drawn in first and the left leg is on top