Yoga - Exercises To Prepare For Seated Meditation

Step 1: You will need

Step 2: Cross legged pose

To prepare, sit on your mat in staff posture. If you have a tight groin or hips then sit in an easy cross legged position on one or two folded blankets to give you extra elevation and assistance.

If you are more flexible bend one knee keeping it close to the floor, bring the foot in towards your groin. Then bring the other in front of it, opening your knees and thighs as much as possible.

Interlock your fingers, turn your palms away from you and raise your arms above your head.

Hold the posture for 1 minute taking regular, comfortable breaths. Think of loosening any tension around the hips, groin and your shoulders. Look straight forward and breathe calmly. Relax out of the posture, back into the staff pose.

Step 3: Bound angle pose

Bend both knees up and pull your heels toward your groin. Drop your knees out to the sides and press the soles of your feet together.

Bring your heels as close to your groin as you comfortably can. Grasp each foot with either hand but keep the outer edges of the feet firmly into the floor. If you can't hold the feet, put your hands around the ankles or shins.

Think of growing from the top of your head towards the ceiling while gently easing the knees down towards the floor. Stay here for 1 -2 minutes.

Now lean your upper body gently forward pressing down your thighs with your elbows. Never force your knees down.

Stay in this pose anywhere from 1 to 2 minutes. This posture, as well as being an excellent groin and hip-opener is also said to stimulate the organs, heart and general circulation. Lift your knees away from the floor, return to an upright position and extend the legs back to staff posture.

Step 4: Half seated spine twist

Bend your knees in towards you with both feet on the floor. Now slide your left foot under the right leg to the outside of the hip. Step the foot of the right leg over the left and stand it on the floor outside the left knee. It should be pointing directly to the ceiling. If you have tight hips extend your left leg forward.

Now twist your torso slightly to the right and place your right hand on the floor or blanket behind your lower back. Wrap your left arm around your right knee or for more of a challenge place your elbow to the outside of the thigh with the palm facing forward. Now begin to twist further to the right side allowing your head to follow.

With every inhalation lengthen your body a little more towards the ceiling, pushing the hand against the floor to help. Twist a little more with every exhalation and make sure your twist the whole spine, not just the lower back. Stay for 30 seconds. This posture stretches the shoulders, hips and neck and energizes the spine. Inhale back to the middle, exhale and relax gently to the left. Now repeat on the other side.

When you finish, gently take yourself out of the pose, returning to staff posture.

If you feel any discomfort or pain you should come out of the pose you are in. Try to practise these postures as often as possible to open your hips, which will make it easier for you to mediate in the lotus position. Always, remember to practice with effort, effortlessly.