Meditation can be a great technique for relaxation and relieving of stress. However to effectively meditate, posture is vital. There are two principles to keep in mind when choosing the right meditation posture. First, the pose needs to get you comfortable and relaxed, as meditating can be a difficult, if you’re uncomfortable or can’t relax. Secondly, it should still allow you to remain aware, to reduce chances of you falling asleep. With this in mind, yoga offers some of the best meditative postures, which not only help calm the nervous system, but also provide the highest of level stability, physically, emotionally, spiritually and mentally. Here are three of the best yoga poses for meditation:


1.   Sukhasana (Easy Pose)

“Sukha” means happiness. This asana pose is attained by simply crossing your legs and ensuring that your head and spine remain upright.

How to do it:

  • While sitting on your floor or mat, have your legs crossed.
  • Move your elbows closer to the sides of your body.
  • Rest your palms on your knees, facing upwards.
  • Ensure that your spine remains erect and head straight.

If you’re not flexible enough to cross your legs, you have the option of meditating while sitting on a chair. Alternatively, you can lean against a wall for support.


Pose benefits

  • Strengthens the back muscles.
  • Emotionally and mentally calming.
  • Stretches the knees and ankles.


2.        Padmasana (Lotus Pose)


The lotus pose is one of the most popular and most practiced yoga pose.


How to do it:

  • In a seated position, stretch out your legs completely.
  • Bend your right leg at the knee and then carefully place the right foot onto the base of your left thigh. Then bend the left leg at the knee and bring the left foot onto the right thigh.
  • Keeping your body erect and your head straight, ensure that both knees are parallel to the floor.
  • As for your hands, either rest them on your knees facing the sky or place them either between the heels of your feet, the right hand on top of the left hand.


Pose benefits

  • Spine, abdomen, bladder and pelvis stimulation.
  • Relieves menstrual cramps and sciatica.
  • Consistent practice of pose during pregnancy may help ease childbirth.
  • Calming effect.
  • Stretches knee and ankle muscles.
  • Vajrasana/ Virsana ( Thunderbolt or Hero Pose)


Rather than a sitting position, this pose requires you to kneel with a cushion, folded blanket or yoga props placed between your calves and thighs.


How to do it:

  • Kneel with your inner knees touching each other and your thighs perpendicular to the floor.
  • Resting the tops of your feet flat on the floor, slide them apart so that they slightly wider than your hips.
  • Keep your big toes slightly facing each other.
  • Sit back between your feet, keeping your spine, neck and head straight.
  • Place your wrists on your thighs, facing upwards.

If you need to support your ankles, place a towel or a pillow underneath.


Pose benefits

  • Relieves gas and improves digestion.
  • Relieves menopause symptoms.
  • Stretches the ankles, knees and thighs.
  • Minimizes leg swelling symptoms during pregnancy.
  • Offers therapeutic benefits for asthma and high blood pressure.


Based on your flexibility, you can choose any one of the above poses for your meditation. However, exercise caution if you have a knee or ankle injury.