Meditation Group

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This group of asanas is adopted by a practitioner during various meditation techniques. Deep meditation techniques require the spinal column to be straight, and the trunk to be completely relaxed and in a sitting position. To transcend the bodily senses during meditation practice, the posture needs to be self sustained and steady. The practitioner has to remain completely alert and aware during meditation.

According to Swami Sivananda, "you must be able to sit in one meditation asana for a full three hours at a stretch without the body shaking. Then only you will gain true asana siddhi (mastery over the asana) and be able to practice the higher stages of pranayama and dhyana. Without securing a steady asana, you cannot progress well in meditation. The more steady you are in your asana, the more you will be able to concentrate with a one-pointed mind. If you can be steady in a posture even for an hour, you will be able to acquire a one-pointed mind and feel the atmic anandam, Infinite peace and soulful bliss inside you".

To prepare oneself and gain mastery over the meditative postures, one has to go through a systematic process of yoga practice. The ability to sit in a crossed legged posture depends mainly on the flexibility of the following:

• Back
• Pelvis
• Hip joints
• Hamstring and quadriceps muscles
• Knee joints
• Calf muscles
• Ankle joints

Key points:

The following key points must be observed to attain a perfect meditation asana:

• Stillness of the posture
• Ensure proper blood circulation
• Take care of the joints
• Use of right and left legs in sitting positions
• Knowledge of alternative postures
• Acceptance of ones strengths and weaknesses equally