Yoga Pose : Seated Meditation Pose

Seated Meditation Pose

Hip Opener, Finishing Pose • 3 to 5 minutes


Bolster (or 2 rolled blankets or a large pillow)

Blanket roll


Yoga Pose : Seated Meditation Pose

Supports your hips in gentle external rotation.

Empowers you to sit confidently and comfortably for meditation.

Brings gentle awareness to your spine.


. Sit on the bolster.

. Bend your knees and cross your legs.

. Place the blanket roll in front of your shins, then tuck the ends under your outer thighs for support so your knees are level with your hips.

. Rest your hands on your knees and close your eyes. Use one of the breathing exercises or meditations described in Chapter 8, or simply bring your awareness to your breath.

. Remain in Seated Meditation Pose for 3 to 5 minutes, longer if you are still comfortable. To exit, use your hands to draw your knees together, then stretch your legs out long.


Seated meditation can be intimidating, and sitting cross-legged can be more challenging than it appears. I recommend saving this pose for the end of your practice, so both your body and mind are well prepared for the physicality of sitting and the mental quietude of meditation.


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