Which Asanas are Meditative Asanas? The “Hatha Yoga Pradipika” (14th century AD) claims Shiva taught 84 Classic Asanas, four of which are considered paramount: the Siddhasana, Padmasana, Simhasana, and Bhadrasana. These four are the Chief of all the rest of Asanas. Meditation asanas have a lot in common, and always involve keeping the neck and body upright to prevent pressure on the visceral organs and allow blood to flow freely along the spine. A steady posture is achieved by keeping the legs firmly planted on the ground. Asanas that are performed in Meditation are also performed with two gazes, a nasal gaze and a frontal gaze (aimed at the nose or directly in front) as well as three Bandhas: chin lock, abdominal yoga school in rishikesh  compression, and anal contraction. Many meditative Asanas incorporate expressive hand and finger gestures known as Mudras.

Mental instability can cause many problems. Fortunately, yoga has a solution for this – Meditation, a method for calming and taming your mind. Every day you sit down with your eyes closed and try to focus your attention on something and let go of your thoughts. Sitting long enough to meditate can be very uncomfortable at first, requires effort and discipline, and can be boring, irritating, or even confronting for the body. Slowly but surely, you will develop mental capabilities that you had no idea you had at the beginning based on your tendencies and abilities. Do not desire to go too fast, do not push yourself. If you meditate for wisdom or calm or whatever it may be, that’s just another form of desire. Just putting a little effort every day is sufficient. There is no point in comparing your meditation path to others. Everyone’s path is unique.

What is Meditation

Meditating is the path to a gradual transformation within yourself and the world around you. Meditation is a very personal process in which we all stand at our point in the path and progress at our own pace. Meditation helps you focus on what matters and take your mind off of unnecessary things. Meditation allows you to see things as they are. It separates illusion from reality and lets you know what you are. Concentration leads to self-knowledge, which leads to answers.

It is difficult to stay still without anything to focus on, and it takes practice and dedication. You need to cultivate the strength and stamina to do this through asana, pranayama, and meditation. A key element of Yoga practice and Indian culture, meditative postures are often the only postures described in ancient texts. Though ancient, meditation postures are still relevant today.

What are the Benefits of Meditation

The benefits of meditation are numerous. Here is the list of some of the benefits that you can get by the regular practice of meditative Asanas are as follows:

• Meditation reduces stress, improves sleep and health.
• By meditating you gradually develop a clean and clear mind.
• Mediation helps increase self-awareness.
• Meditation builds the skills to deal with stress.
• Meditation improves concentration and focus.
• Meditation stimulates the energy chakras.
• Meditation will provide peace of mind and relaxation throughout the body.
• Meditation also increases patience and tolerance.
• Meditation boosts your productivity.

Are you looking to start meditating or improve your practice? Here are seven meditative yoga asanas that will help you achieve your goals.

Top 7 Yoga Poses For Meditation

Top seven Yoga poses for meditation. Meditation poses help to calm the nervous system as well as help to achieve mental, emotional, and physical stability. Meditation beginners should be careful to practice these poses in a way that feels comfortable to them. Meditation is all about relaxing the muscles, so do not strain them into uncomfortable positions. Sit in a position that is comfortable for you. Practice sitting in one of the positions described below when you aren’t meditating until you become comfortable. Also, learn about the health benefits of meditation. So, here we go:

1. Vajrasana – Thunder Bold Pose
2. Swastikasana – Auspicious Pose
3. Ardha Padmasana – Half Lotus Pose
4. Padmasana – Lotus Pose
5. Siddhasana – Perfect Pose
6. Samasana – Balance Pose
7. Sukhasana – Easy Pose

Now, the questions arise about the above meditation Yogasana like what these asanas? why it is great for meditation? how to do it? the duration of asana, and how to release from asana? Here we will discuss all these questions and here we first start with Vajrasana.

1. Vajrasana – Thunderbolt Pose

Vajrasana or thunderbolt pose is a meditation posture that makes the body straight and upright with no effort, thereby stabilizing the mind and body. Therefore, it is recommended for pranayama, concentration, and meditation. Vajrasana stimulates the Vajra Nadi and redirects sexual energy. Vajrasana also indicates that blood circulation has increased in the abdominal area.

Why Vajrasana or thunderbolt pose is a Great Yoga Pose for Meditation

The Vajrasana or thunderbolt pose is a great yoga poses for Meditation due to the following reasons:

• The Vajrasana posture is important for meditation because it allows the body to become upright and straight without effort.
• In Vajrasana the mind and body become stabilized.
• Vajrasana stimulates the Vajra Nadi.
• Vajra Nadi is responsible for the reality before us.
• Vajra Nadi is responsible for regulating sexual energy.
• Vajrasana helps digestion immediately after eating.

How to do Vajrasana or thunderbolt pose

To do the Vajrasana or thunderbolt pose follow below step-by-step procedure are as follows:

1. Sit on a knee on a yoga mat.
2. Now, bring toes together and heels apart.
3. Now, sit between your heels.
4. Now, place your palms on your knees.
5. Your back should straight.
6. Close your eyes. This is Vajrasana.
7. Focusing your attention inwards and breathing deeply.

How long stay in Vajrasana or thunderbolt pose for Meditation

Hold Vajrasana or thunderbolt pose for 3-4 minutes for a beginner. Gradually you can increase the duration to 10-15 minutes. You can practice Vajrasana after lunch or dinner. You can practice it on an empty stomach as well.

How to Release From Vajrasana

• Remove the hands from the knees.
• Shift your weight onto your toes and lift your knees.
• Straighten both legs.
• Returning to sitting position.

Now, let’s move to the next meditation Yogasana.

2. Swastikasana – Auspicious Pose

Swastikasana or Auspicious pose is an ancient meditation pose in which one sits cross-legged. ‘Swastik’ means auspicious or good fortune. Svastikasana is an excellent Asana for a meditative activity or long sitting.

Why Swastikasana or auspicious pose is a Great Yoga Pose for Meditation

The Swastikasana or auspicious pose is a great yoga pose for meditation due to the following reasons:

• Swastikasana helps to achieve the concentration of the mind.
• Swastikasana is a simple meditation pose.
• For people who have difficulty doing Siddhasana and Padmasana, they should try Swastikasana as a meditation pose.
• Swastikasana is traditionally used for Dhyana (meditation) and Pranayama (breathing exercises).
• Swastikasana stimules the Ajna Chakra.
• Ajna Chakra is responsible for perception, awareness, and spiritual communication.
• Ajna Chakra is situated at the center of your head, parallel to your eyebrows.

How to do Swastikasana or auspicious pose

To do the Swastikasana or auspicious pose follow below step-by-step procedure are as follows:

1. Sit crossed leg on a yoga mat.
2. Now straighten both of your legs in front of your feet apart.
3. Now, put your left foot on the inner side of your right thigh.
4. Now, put your right foot between the left leg’s thigh and calf.
5. Now, place both wrists on 300 hour yoga teacher training in rishikesh the knees and make the Gyan Mudra with your fingers.
6. Close your eyes. Breathe Normally. This is Swastikasana.

How long stay in Swastikasana or Auspicious Pose for Meditation

Hold the Swastikasana or auspicious pose for 10 minutes or as long as comfortable. This period can be increased to 2 to 3 hours after more practice. Sitting for long periods in Swastikasana can make you experience a pleasure.

How to Release From Swastikasana

1. Put the hands beside the waist.
2. Now, straighten the knees of both legs.
3. Now, get both legs together and sit in a comfortable position.

Now, let’s move to the next meditation Yogasana.

3. Ardha Padmasana – Half Lotus Pose

The Ardha padmasana is an intermediate version of the Padmasana. Ardha padmasana is commonly used for meditation. In Ardha padmasana, the foot of one leg touches the inner thigh of the opposite leg.

Why Ardha Padmasana or half lotus pose is a Great Yoga Pose for Meditation

The Ardha Padmasana or half lotus pose is a great yoga pose for meditation due to the following reasons:

• Ardha Padmasana calms the mind and reduces stress, anxiety, and mild depression.
• Ardha Padmasana improves blood circulation in the pelvis can ease menstrual discomfort for women.
• Ardha Padmasana helps in Meditation and Pranayama.
• Ardha Padmasana stimulates Muladhara chakra.
• Muladhara Chakra is responsible for stability, confidence, energy, and strength.
• Ardha Padmasana helps to master advanced postures like the Padmasana and Siddhasana.

How to do Ardha Padmasana or half lotus pose

To do the Ardha Padmasana or half lotus pose follows below step-by-step procedure are as follows:

1. Sit crossed leg on a yoga mat.
2. Stretch your legs in front of you and keep the spine straight.
3. Now, put the sole of your right foot on top of the left calf of your left leg.
4. Ensure that your right foot is as high as possible on your left thigh. 
5. Now, bend the left leg and place its foot under the right leg.
6. Both knees should touch the ground.
7. The Head and spine should be straight in a line.
8. Now, place the hands on the knees in Jnana Mudra or Chin Mudra.
9. Close your eyes and focus between your eyebrows. This is Ardha Padmasana.
10. Breathe as slowly as you can.

How long hold in Ardha Padmasana or half lotus pose for Meditation

Hold the Ardha padmasana as long as you can from 10 to 60 minutes. It can be repeated with each leg on top of the other.

How to Release From Ardha Padmasana

To release from Ardha Padmasana follow the following steps:

1. Open your eyes slowly.
2. Put the hands on the side.
3. Straighten the knees of both legs.
4. Now, get both legs together and sit in a comfortable position.

Now, let’s move to the next meditation Yogasana.

4. Padmasana – Lotus Pose

For Padmasana, you need to be comfortable sitting on your sit bones while cross-legged. The main aim of all asana practice is to become and maintain a comfortable Padmasana for meditation. During Padmasana, the body resembles a lotus, thus the name “Lotus Pose”.

Why Padmasana or lotus pose is a Great Yoga Pose for Meditation

The padmasana or lotus pose is a great yoga pose for meditation due to the following reasons:

1. Padmasana stimulates the Sahasrara Chakra.
2. Sahasrara Chakra is known to awaken the highest level of consciousness.
3. Padmasana relaxes both the mind and body.
4. Padmasana also reduces menstrual discomfort.
5. Padmasana helps pregnant ladies during childbirth.
6. Padmasana helps to clear up many physical, nervous, and emotional problems.

How to do Padmasana or lotus pose

To do the Padmasana or lotus pose follow below step-by-step procedure are as follows:

1. Sit crossed leg on a yoga mat.
2. Stretch your legs in front of you and keep the spine straight.
3. Now, place the right foot on the left thigh.
4. Your feet should face upward and the heel should be near the abdomen.
5. Now, try to place the left foot on the right thigh.
6. Now, place your hands in between your feet in dhyana mudra.
7. Keep the head straight and spine straight.
8. Close your eyes. This is Padmasana.

How long stay in Padmasana or lotus pose for Meditation

You can hold the padmasana for meditation as long as you are comfortable from 5 minutes to 30 minutes.

How to Release From Padmasana

To release from padmasana follow the following steps:

1. Open your eyes.
2. Put the hands beside the waist.
3. Straighten the knees of both legs.
4. Now, get both legs together and sit in a comfortable position.

Now, let’s move to the next meditation Yogasana.

5. Siddhasana – Perfect Pose

Siddhasana or perfect pose is one of the ancient yoga postures, like Padmasana, and is meant for meditation. Siddha means perfect or accomplished. Siddhasana is a good alternative to Padmasana because it is an easy posture. 

Why Siddhasana or perfect pose is a Great Yoga Pose for Meditation

The Siddhasana or auspicious pose is a great yoga pose for meditation due to the following reasons:

• Siddhasana can help calm your nervous system.
• Siddhasana increases the concentration of the mind and brain.
• Siddhasana can increase our memory power and positive thinking.
• Siddhasana is considered to be the second-best asana to meditate after the Padmasana posture.
• Regular practice of Siddhasana purifies all the nerves of the body and refreshes the whole body.
• Siddhasana awakened the vital forces to remain in the system during meditation.
• Siddhasana stimulates the Muladhara Chakra and Swadisthana Chakra.
• Swadistha Chakra is responsible for regulating sexuality, reproduction, purification, disposal of body fluids, and absorption of energy.
• Muladhara Chakra is responsible for stability, confidence, energy, and strength.

How to do Siddhasana or perfect pose

To do the Siddhasana or perfect pose follow below step-by-step procedure are as follows:

1. Sit with legs stretched out on a yoga mat.
2. Now, bend the left leg and place its foot sole against the right thigh.
3. Ensure the left leg heel touches the perineum (the area between the anus and the vulva).
4. Now, bend the right leg and put the right heel against the public bone(a forward portion of the left hipbones).
5. Ensure the right foot’s sole touches the left thigh.
6. Place the hands in Gyan Mudra on the knees.
7. The spine and head should be straight.
8. Close your eyes and breathe normally. This is Siddhasana.

How long stay in Siddhasana or perfect pose for Meditation

You can stay in Siddhasana as long as you are comfortable from 5 to 30 minutes.

How to Release From Siddhasana

To release from Siddhasana follow the following steps:

1. Slowly open your eyes.
2. Put the hands on the side of the waist.
3. Straighten the knees of both legs.
4. Now, get both legs together and sit in a comfortable position.

Now, let’s move to the next meditation Yogasana.

6. Samasana – Balance Pose

In Samasana, the external organs of the body are arranged so they stand divided in two. ‘Sama’ means equilibrium. This asana is particularly useful for meditation and concentration. Samasana provides a good stretch for the knees and ankles while strengthening the spine.

Why Samasana or balance pose is a Great Yoga Pose for Meditation

The Samasana or balance pose is a great yoga pose for meditation due to the following reasons:

• Samasana encourages deep meditation.
• Samasana improves concentration.
• Samasana improves memory.
• Samasana keeps negative thoughts away.
• Samasana helps in stabilizing pulse beats.
• Samasana reduces strain on the heart.

How to do Samasana or balance pose

To do the Samasana or balance pose follow below step-by-step procedure are as follows:

1. Sit with legs stretched out on a yoga mat.
2. Now, bend the left leg and place its foot sole against the right thigh.
3. Ensure the left leg heel touches the perineum (the area between the anus and the vulva).
4. Now, bend the right leg and put the right heel on the left heel.
5. Ensure that both heels are on center and each other.
6. Press the right claw between the thigh and the shin of the left foot.
7. Place the back of hands on the knees in Gyan Mudra.
8. The spine and head should be straight.
9. Close your eyes half(75% close and 25%open) and look at top of the nose.
10. Breathe normally. This is Siddhasana.

How long stay in Samasana or balance pose for Meditation

Stay in Samasana starting from 2 minutes and gradually increase it up to 30 minutes or as you can.

How to Release From Samasana

To release from samasana follow the following steps:

1. Slowly open your eyes.
2. Put off the hands from the knees.
3. Straighten the knees of both legs.
4. Now, get both legs together and sit in a comfortable position.

Now, let’s move to the next meditation Yogasana.

7. Sukhasana – Easy Pose

Sukhasana is a simple cross-legged sitting asana used for meditation in both Buddhism and Hinduism. Sukhasana has comfortable and calming effects on the practitioner. Saukhasan is best suited to  practice meditation and pranayama. It is also used to perform exercises for the neck, shoulder, and spine. Sukhasana strengthens the spine and gives a good stretch to the knees and ankles.

Why Sukhasana or easy pose is a Great Yoga Pose for Meditation

The Sukhasana or easy pose is a great yoga pose for meditation due to the following reasons:

• Sukhasana is a basic sitting posture.
• Sukhasana calms your mind and body.
• Padmasana can be replaced by Sukhasana for meditation.
• Sukhasana maintains a state of serenity and calm.
• Sukhasana is a base of all meditation postures.
• Sukhasana improves concentration and focus.
• Sukhasana promotes relaxation.
• Sukhasana increases energy and uplifts mood.

How to do Sukhasana or easy pose

To do the Sukhasana or easy pose follow below step-by-step procedure are as follows:

1. Sit down with your leg stretched and straight in front of you.
2. Now, bend the right leg and place it on the left thigh.
3. Then, bend the left leg and place it over the right thigh.
4. Ensure that both knees touch the ground.
5. Now, rest your arms on the knees or place hands on knees in Gyan mudra.
6. Keep the spine straight and relax.
7. Close your eyes. Breathe Normally. This is Sukhasana.

How long stay in Sukhasana or easy pose for Meditation

Stay in Sukhasana starting from 2 minutes and gradually increase it up to 30 minutes or as you can.

How to Release From Sukhasana

To release from Sukhasana follow the following steps:

1. Slowly open your eyes.
2. Remove hands from knees.
3. Straighten your legs.
4. Sit in a comfortable position.

Now, let’s move to the Conclusion.

Nothing is more important than being aware of the here and now. We tend to get bogged down and concerned with our past and overthink what may happen in the future, which has caused many of our problems. Meditation helps you let go of the past and embrace the present. Take advantage of this process because it will help better your life. The goal of meditation is to train your mind to concentrate on a single energy center. You train your mind by either focusing on one object, sensation, or mantra. As soon as your mind wanes, you bring your attention back to it. As we slowly slip into meditation, or the state of being aware of the existence, once your body is made receptive by asanas, your mind is refined by pranayama, and your entire energy system is trained through meditation.

What is Asana?

Yoga asana refers to a body position or pose. Patanjali describes asanas as steady and comfortable poses or postures.

What are the Benefits of Asanas?

To advance in yoga, you need a healthy and peaceful body. Asanas are here to help you get there.

Are 15 minutes of meditation enough?

Yes. Several studies have shown that only 15 minutes of meditation a day can have significant benefits. Though it was initially difficult to quiet my mind, especially during this highly stressful period, I began to feel better after a week.

Have the questions? Let me know in the comment session below. I will try my best to answer all of them. Thank you. Be Healthy. Be yogic.