Seated Meditation Pose
Hip Opener, Finishing Pose • 3 to 5 minutes
Bolster (or 2 rolled blankets or a large pillow)
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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