Pre Meditative Postures

Advanced yoga practices and meditation require prolonged sitting in one posture. The most common asanas for meditation are- padamasana, ardha padamasana, Sidhasana, sukhasana and vajrasana. Out of these the first 3 require reasonable flexibility and relaxation of the leg muscles for maintaining the asanas for longer periods.

Asanas recommended to prepare the body for meditative asanas are listed here.

Exercise-39: Half butterfly

  • Perform the asana at exercise-7.
  • When knee can touch the floor, attempt to touch the forehead to the folded knee.
  • Do not strain.
  • Repeat 5 times with each leg.

Exercise-40: Full butterfly
Perform exercise-9.
Exercise-41: Crow walking
Perform exercise-10.










Exercise-42: Animal relaxation posture

  • Sit on the floor- place sole of the right foot against left thigh and stretch the left leg backwards with the heel touching the buttocks.
  • Inhale & slowly raise both hands vertically.
  • Exhale and slowly bend forward over the right knee.
  • Remain in this position for about a minute maintaining rhythmic and slow breathing.
  • Inhale while returning to the raised arm position.
  • Repeat while bending over the left knee.

Exercise-43: Namaskara
Perform exercise-26.

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