Meditation asanas are cross-legged yogic poses which assists you in inner yoga.It begins with gross awareness which transform into subtle consciousness with vigorous practice.

The ultimate goal of asana is preparing your body for meditation. It is the third limb of the ashtanga yoga and is first stage in hatha yoga teacher training course.  More you attain stability & strength in asana, the effortless will be your focus & attention. Meditation starts with focus, attention and concentration of mind. Meditative asanas are crossed-legs yogic poses which provides stability to your sitting position with upright back.

Asanas are preliminary to meditation techniques. It is intended to bring rhythm & stability in body. For meditation retreat, you have to sit calm and motionless for an elongated period of time. Proficiency over any specific asana is must to start the practice of meditation, which is internal yoga. Emptying your mind from all thoughts is basic to “dhyana”. Gain mastery over any asana, so that you can easily make compatibility with stillness of mind.  

  • Asanas are stepping stones to meditation
  • Develop steadiness in your relaxing pose
  • Avoid shaking or vibration in body
  • Sit like a rock to control fluctuating mind
  • Controlling your disturbing emotions

Meditative poses for meditation

The four meditation poses are regularly used by yoga practitioners while undergoing 200 hour yoga teacher training course affiliated to Yoga Alliance, USA. You can choose yoga & meditation retreat as per your convenience. If you are yoga beginner, begin with 100 hour YTTC course, to bring compatibility with meditative asanas.       

  • Easy pose (sukhasana)
  • Lotus pose (lotus pose)
  • Half lotus pose (ardha lotus pose)
  • Accomplished pose (siddhasana)

Sukhasana (Easy Pose)

It is relaxing & comfortable pose for any yoga beginners.  You may call this asana by many names like decent pose, polite pose, comfortable pose, pleasure pose and ease pose. The choice is yours. It starts with base position. It is convenient even for aged who finds it difficult to sit in intricate asanas. A practitioner with slight pain in knees can also practice this asana.

How to practice:

  • Sit on floor with straight legs
  • Turn one leg & also bend another
  • Set your foot under opposite thigh
  • Place your hands gently on knees
  • Relax whole body with poise mind


  • Brings calm & peace in mind
  • Induces strength of spine
  • Helps in controlling body
  • Physical & mental balance
  • Equal distribution of weight
  • Stretch your knees & ankles
  • Bring awareness to body alignment
  • Best asanas to practice kundalini yoga


Avoid if you suffer from slipped disc problem, fractured ligaments, and arthritis hip or knee injuries. Always practice this asana with empty stomach at fixed hour, preferably early in the morning.  The place of practice should be neat & clean.

Padmasana (Lotus Pose)

The full-blowing flower lotus expresses wisdom, purity and awareness. Padmasana brings all these traits together to the practitioner. You can sit for hours in lotus pose without stress or strain in any part of body. The focus of your mind goes inwards when you practice regularly.

How to practice:

  • Sit upright with straight legs
  • Place one leg under opposite thigh
  • Bend another leg under opposite thigh
  • Both knees should touch the floor
  • Place hands on knees comfortably
  • Close your eyes & relax the whole body


Practitioner if suffering from knee or ankle injury should first consults the physician. Always start the practice under the guidance of competent yoga master.


  • Improve your nervous system
  • Tones up digestive muscles
  • Balance the inner energy flow
  • Best asana for BP patients
  • Tones up inner hip muscles
  • Assist to kundalini yoga practice
  • Manage your backache problem

Ardha Padmasana (Half Lotus Pose)

“Ardha” is Sanskrit word which stands for semi or half. If you find any inconvenience in performing full lotus pose, then practice this ardha padmasana. It is more comfortable and cozy than previous one, as you have to adjust & balance only one foot on top of the opposite thigh.

How to practice:

  • Sit with straight legs spread in front of you
  • Gently place one leg under opposite thigh
  • Bend one leg on top of another foot
  • Adjust your leg to bring stability in body
  • Put your hands on both knees
  • Close your eyes with composed mind


If enduring from knee or ankle injury, avoid this meditative asana till recover completely. Take the advice of expert physician before signing-in any yoga course.


  • Improve your nervous system
  • Relaxes the muscular tension
  • Tones up digestive muscles
  • Improve circulation of blood
  • Promotes balance in your pose
  • Reduces fat in the abdomen
  • Best asana to control asthma

Siddhasana (Adept Pose)

“Siddhasana” is a Sanskrit word which means accomplish or ‘siddha’. This highly meditative asana stir all the psychic currents (nadis) and centers of energy (chakras) by controlling the vital energy (prana). It is purely a meditative pose to fix your mind on single thought. It gently removes stiffness from gross body. It is suitable for all levels of yoga practitioner.

How to practice:

  • Sit on floor & twist your right leg under inner left thigh
  • Place left ankle directly over the right ankle
  • Place your hands on knees as in chin mudra
  • Make sure your back, neck & shoulders upright
  • Close your eyes & relax the whole body


If you are suffering from severe knee joints and fresh ligaments injury should take the advice of physicians. Even if you are suffering from muscular pain or sciatica, avoid this asana. Practitioners who recently gone through knee-operation should also shun it.


  • Bring mind under your control
  • Maintain body temperature
  • Controls all the emotional imbalances
  • Relaxes your tired muscles
  • Improves your blood circulation
  • Tones-up your spine & back
  • Improves male’s fertility
Written by : Yogi Simant

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