How to Sit During Meditation: 5 Poses for Your Next Practice

The beauty of meditation is that you can practice it anywhere — lying down in bed, sitting on a bus, or standing at the top of your mat. For days when you feel like sitting, there are a number of different meditation poses that can set the tone for your practice. Try one of these five meditation poses the next time you want to switch up your sit-down.

1. EASY POSE (SUKHASANA)

Benefits: Stretches knees and ankles

How to do it: Cross your legs at your shins. If your knees are higher than your hips, prop yourself up onto a block, placing a blanket on top of the block for cushion. Let your feet draw close to the midline so your knees can relax down towards the floor. Lengthen your spine, growing tall out of your base.

2. ACCOMPLISHED POSE (SIDDHASANA)

Benefits: Opens hips, chest, and shoulders

How to do it: Place a block or two underneath your hips so you can sit up a little higher. Place a blanket on top of the block for extra cushion. Bend one knee, bringing that foot close into your body with the heel pointing up. Press the top of that foot down into the floor. Repeat with the opposite leg.

3. THUNDERBOLT POSE (VAJRASANA)

Benefits: Stretches thighs, ankles, knees, and tops of feet

How to do it: Come to a kneeling position onto a folded blanket. If you feel discomfort, bring a block right between your shins and ankles, keeping your knees closed. Lengthen your spine, growing tall out of your base.

4. HERO POSE (VIRASANA)

Benefits: Stretches thighs, knees, ankles, tops of feet

How to do it: Kneel onto a blanket so both of your knees and both of your ankles are resting on the blanket. Take the feet wide, keep the knees close, and sit in between your heels. If this feels too intense in the knees, place a block underneath your hips. Lengthen your spine, growing tall out of your base. 

5. LOTUS POSE (PADMASANA)

Benefits: Opens hips, stretches ankles and knees

How to do it: Sit up onto a block and come to Siddhasana pose. A blanket can be added on top of the block for extra cushion. To enter Half Lotus pose, bend your right knee and hug it in toward your chest. Let your right knee drop out to the side. Slide your right foot into your left hip crease, then lengthen your spine upright. For full Lotus pose, bring your left foot into your right hip crease.

Want to practice these postures? Open your body to prepare for each pose with Honza Lafond’s Move to Meditate yoga series.