Ways to Improve Your Posture During Meditation
By
Ntathu Allen
If you meditate and are looking for ways to improve your posture
then this article may be of interest to you. In this post I will look at
common posture problems and suggest ways in which you can improve your
posture when you meditate.
First of all, lets start with a brief overview of meditation and the role posture plays in your practice.
What is Meditation?
Meditation is the process where you learn to train your mind and focus your attention on a single point of concentration. During meditation, your heart rate and respiratory rate slow down, as you gain control of your thoughts and allow your mind to settle on your point of concentration, with practice you experience a deep sense of calm and tranquility.
The Importance Of Posture When You Meditate
From an energetic perspective, the way you sit influences the quality of your meditation practice. Energy, that invisible force which surrounds you, travels in an upward direction from the base of the spine and upwards towards your crown. The easier it is for your energy to flow the easier it is for you to experience the physical, spiritual and emotional benefits of your practice.
Problems Associated With Sitting Erect
The traditional image of meditation involves you sitting with a straight spine in the lotus position. Most people, especially if you have not exercised for a long time find it difficult to sit on the floor with legs-crossed. Years of poor posture, weak stomach and back muscles, sitting slouched on a settee watching TV or hunched over a computer at work, makes it harder for you to sit erect whilst meditating.
Stiff hips, lower back pain, creaky knees and tense shoulders are common posture problems when you meditate.
How To Sit Correctly When You Meditate
The key body parts to be aware of whilst meditating is the positioning of your legs, your knees, your back, arms and hands, your neck and head and, eyes and jaw.
The ideal meditation posture is sitting cross-legged on the floor on a mat, hands resting gently on your knees or softly clasped together on your lap; your back is straight, and your head and neck in line with your back; if you have a habit of grinding your teeth or clenching your jaw, make sure your jaw is relaxed by allowing a slight space between your upper and lower lips; gently close your eyes or keep them open with a soft gaze.
If you do find it difficult to feel comfortable whilst sitting on the floor, you can always sit on a chair and meditate. If you choose to sit in a chair bear in mind the following points.
1. Have your feet flat on the floor, toes pointing forward and feet position about hip distant apart. If your feet do not touch the floor then rest your feet on a cushion. When your feet are resting flat on the floor, rather than tucked under your chair or crossed at the ankles, you sit up straighter. Rest your hands gently on your lap, lower your shoulders and allow your shoulder blades to relax and keep your chest broad; relax your jaw and lengthen your spine.
2. Lengthen your neck, keep your chin level with the floor and tuck it in slightly, which helps to keep your neck nice and long and brings your neck in alignment with your head, neck and back; close your eyes or keep them open with a soft gaze.
Common Medition Posture Problems And How To Improve Them
Ideally when you meditate your knees need to be lower than your hips. If you have stiff hips or sore knees then sit on a small firm cushion which helps to support your back and raises your hips, thus easing stiffness. You can even place a couple of cushions under your knees to support them.
Alternatively, sit on the floor with your legs straight out in front of you or, you can lean against a wall with a cushion between your lower back and the wall.
To recap, the ideal meditative posture encourages you to sit on the floor, crossed-legged with an erect spine and relaxed body. A few simple yoga stretches before you practice helps to ease tension and stiffness from your body. If you have problems with lower back pain, sore knees or stiff hips, sit on a chair with your feet flat on the floor, this position helps you to keep your back straight. Alternatively, you can sit on the floor with your legs straight out in front of you or rest your back against a wall can improve your posture.
First of all, lets start with a brief overview of meditation and the role posture plays in your practice.
What is Meditation?
Meditation is the process where you learn to train your mind and focus your attention on a single point of concentration. During meditation, your heart rate and respiratory rate slow down, as you gain control of your thoughts and allow your mind to settle on your point of concentration, with practice you experience a deep sense of calm and tranquility.
The Importance Of Posture When You Meditate
From an energetic perspective, the way you sit influences the quality of your meditation practice. Energy, that invisible force which surrounds you, travels in an upward direction from the base of the spine and upwards towards your crown. The easier it is for your energy to flow the easier it is for you to experience the physical, spiritual and emotional benefits of your practice.
Problems Associated With Sitting Erect
The traditional image of meditation involves you sitting with a straight spine in the lotus position. Most people, especially if you have not exercised for a long time find it difficult to sit on the floor with legs-crossed. Years of poor posture, weak stomach and back muscles, sitting slouched on a settee watching TV or hunched over a computer at work, makes it harder for you to sit erect whilst meditating.
Stiff hips, lower back pain, creaky knees and tense shoulders are common posture problems when you meditate.
How To Sit Correctly When You Meditate
The key body parts to be aware of whilst meditating is the positioning of your legs, your knees, your back, arms and hands, your neck and head and, eyes and jaw.
The ideal meditation posture is sitting cross-legged on the floor on a mat, hands resting gently on your knees or softly clasped together on your lap; your back is straight, and your head and neck in line with your back; if you have a habit of grinding your teeth or clenching your jaw, make sure your jaw is relaxed by allowing a slight space between your upper and lower lips; gently close your eyes or keep them open with a soft gaze.
If you do find it difficult to feel comfortable whilst sitting on the floor, you can always sit on a chair and meditate. If you choose to sit in a chair bear in mind the following points.
1. Have your feet flat on the floor, toes pointing forward and feet position about hip distant apart. If your feet do not touch the floor then rest your feet on a cushion. When your feet are resting flat on the floor, rather than tucked under your chair or crossed at the ankles, you sit up straighter. Rest your hands gently on your lap, lower your shoulders and allow your shoulder blades to relax and keep your chest broad; relax your jaw and lengthen your spine.
2. Lengthen your neck, keep your chin level with the floor and tuck it in slightly, which helps to keep your neck nice and long and brings your neck in alignment with your head, neck and back; close your eyes or keep them open with a soft gaze.
Common Medition Posture Problems And How To Improve Them
Ideally when you meditate your knees need to be lower than your hips. If you have stiff hips or sore knees then sit on a small firm cushion which helps to support your back and raises your hips, thus easing stiffness. You can even place a couple of cushions under your knees to support them.
Alternatively, sit on the floor with your legs straight out in front of you or, you can lean against a wall with a cushion between your lower back and the wall.
To recap, the ideal meditative posture encourages you to sit on the floor, crossed-legged with an erect spine and relaxed body. A few simple yoga stretches before you practice helps to ease tension and stiffness from your body. If you have problems with lower back pain, sore knees or stiff hips, sit on a chair with your feet flat on the floor, this position helps you to keep your back straight. Alternatively, you can sit on the floor with your legs straight out in front of you or rest your back against a wall can improve your posture.
And if you wish to learn more easy yoga and meditation tips to
improve your health and nurture your spiritual well-being, visit my
website for informative yoga blogs and sign up to my Free 7-Day Yoga,
Self-Care and Relaxation eCourse. Click here for more information http://www.yogainspires.co.uk/marvellousyou
No comments:
Post a Comment