Meditation pose is often called easy pose. I prefer to avoid using the name easy pose because though this pose may be simple, it’s not necessarily easy for all. Sitting in a cross-legged position isn’t always accessible. While I love to begin a class in meditation pose, I always give ways to make this pose as accessible as possible or give options. Because mediation or an awareness of your breath won’t happen if you’re uncomfortable!
Get into Meditation Step-by-Step
- Sit on your bum.
- Cross your shins. Let your knees fall out to the sides and down to the mat. Ankles under knees.
Benefits
- Physical: A hip opener that helps to elongate the spine (when set up correctly).
- Energetic: The Urinary and Gallbladder meridians are stimulated on the outside of the legs. The Kidney and Liver meridians are stimulated on the inside of the legs.
- Emotional & Mental: A great pose for mediation, as the name suggests, as it encourages clarity and contemplation. This pose taps into the root and sacral chakras and when sitting tall, all the way up to the crown chakra.
Contraindications
- For lower back pain, sit up on a cushion, blanket or block to avoid rounding in the lower back.
- If sciatica is irritated, try sitting up on a prop or in thunderbolt pose, sitting back on your heels and shins.
Variations
- Elevated Meditation Pose: Sit up on a prop to lift the hips above the knees.
- Supported Meditation Pose: Place blocks under your thighs or shins to avoid tension in the hips.
Get Out of the Pose
- Extend your legs in front of you.
- Place your hands in front of your legs and roll over your shins into a tabletop position.
Counter Poses
- Windshield wipers.
- Caterpillar.
- Savasana.
How Long to Hold Meditation Pose?
- 2-5 minutes during a class.
- As long as desired.
- Longer if meditating.