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  • Writer's picture Sporty Healthy Habit


Posture is the foundation of meditation practice as it helps you achieve success in your practice. Posture enables you to free your mind from all the thoughts that bother you and concentrate all your focus on your inner soul.

Meditation posture helps you to enhance your mental and physical well-being. It helps you with anxiety and stress relief. It helps you from getting chronic diseases. So make you feel comfortable while maintaining a meditation posture as it enables you to concentrate.


In a nutshell, meditation posture helps you to achieve emotional and physical health. Make

Meditation posture is a daily routine. A stress ball benefits you to achieve this meditation state by relieving tightness and pain and improving blood circulation throughout the body.

Is body position important for meditation?

If you are a meditator, then you know the importance of positioning. It helps to concentrate on your breathing while focusing on one object. Body position plays a significant role in meditation practice. Correct body position is tricky to master.

You need lots of practice to achieve it. You must find a comfortable posture for yourself and maintain it for an extended time. Your body needs to be relaxed, and there is no distraction around. So sit in such a way that your back is not curved.

There are five common positions for meditation which are:

  1. Sitting on a Chair

  2. The Lotus Position

  3. The Burmese Position

  4. The Seiza Position

  5. Corpse Pose

What can you do if you cannot sit upright? In such a case, sit on the chair instead when you do not sit with crossed legs. Keep your head upright with a straight back in whatever position you find comfortable.

Are you planning to start practicing meditation? Then it is compulsory to try out different positions as the body position is essential for meditation and many benefits associated with these positions like:

  • You feel more relaxed and stress-free.

  • You focus on your breathing pattern for a long time.

  • You stay calm throughout the meditation session

  • You enjoy a sound sleep.

  • Minimize your time spent.

Which is the best posture for meditation?

There are no one-size-fits-all posters available for meditation. You can adopt the posture in which you feel comfortable. You can change the things or positions which bother you and distract your attention. Here is the best posture for meditation in sitting.


Sit in a full, quarter, or half lotus position. You can also sit on meditation mats, cushions, or chairs with crossed legs and hips higher than your heels. Make sure you remain comfortable.


While sitting, the spine remains straight. Never slouch forward or sway backward. When you exhale, continue to root down through your body and lengthen your spine with each inhale.


Draw your shoulders down and back and remain relaxed. This helps your heart center open and strengthen your back. While meditating, always focus on shoulder height.


With the palm facing down, rest your hands on your thighs. You can also put one hand on the other hand with your thumb gently touching and slapping them in your lap. You can also avail of stress ball benefits by squeezing the ball in your hands.


While maintaining length in your neck, slightly tuck your chin in. Keep your face neutral and relaxed. If you move the corners of your face slightly up, it releases all tension in your face.


Release all the tension you are holding in your jaw. While pressing your tongue against the roof of your mouth, keep your jaw open. This helps in breathing and swallowing.


Most people close their eyes while practicing meditation. Permanently close your eyes softly and never squeeze your eyes tight. You can also keep your eyes open while avoiding squinting.

If you find this position comfortable, sit in this posture for 20 minutes. Close your eyes and focus your attention on breathing. It helps with anxiety and stress relief. If you find this position uncomfortable, switch to the position which is comfortable for you.

What is a lotus position to meditate?

The lotus position is the crossed-leg sitting position that helps to maintain proper positioning and facilitate deep breathing. Depending upon the flexibility of your hip, there are three types of the lotus position. Let's see

Half Lotus Position

Half Lotus is the recommended posture in which your right foot rests on the left thigh while lying close to the trunk while your left foot lies close to the pelvis compared to the quarter lotus.

Quarter Lotus Position

In quarter Lotus, while sitting on a meditation cushion, cross the legs in such a way that places the right foot on the left side of the calf. Always keep your knees lower than the hips.

Full Lotus Position

The entire Lotus position is the tricky one. You master the half and quarter pose first. Put your right foot on the left thigh and bring your left foot to the right thigh.

What are the ways to meditate?

Meditation should be an essential part of your daily routine. It not only relaxes your mind but also improves your concentration and memory. There are different ways to meditate, but here are the five best ways.


You can meditate easily while sitting on a meditation mat, cushion, or chair. For this

  • Sit on a chair while keeping your back straight

  • The feet lie flat on the floor so that they lie at a right angle with the knee.

  • Your head and neck are in a straight line.

  • Place your hands on your lap.

  • You can place a cushion behind your back or under your hip if you need additional support.

  • Practice meditation for 20 minutes.


Standing meditation can be performed easily while standing anywhere. For this

  • Stand with your feet shoulder-width apart.

  • Slightly turn your heels inward while your toes point away from each other.

  • Bend your knees slightly.

  • Exhale in such a way that your body roots down through your feet.

  • While inhaling allows energy to move through your head and whole body.

  • Place your hand on your belly.

  • Practice meditation for 20 minutes


Kneeling is the best way to keep your back straight. To do this:

  • Rest your bent knees on the floor.

  • Your shin also touches the floor.

  • You can place an additional cushion between your bottom and heels.

  • Try to root your back weight through your hips, as it helps to put less stress on your back.

  • Allow normal breathing.

  • Practice meditation for 20 minutes.


Meditation while lying down helps you to relax your whole body. To do this:

  • Lie on your back on the meditation mat.

  • Arms extended alongside the body.

  • Hips are width-apart.

  • Toes are turned outside.

  • You can also place a pillow below your knees for additional support.

  • You can bend your knees if you want.

  • Practice meditation for 20 minutes


Practicing meditation while walking is a combination of mindfulness and physical activity. For this:

  • Take one step and focus on it.

  • Take another action and relate it with another step.

  • Observe your body movements.

  • Notice how your feet and shin feel.

  • Root out your stress with each step.

  • Practice meditation for 20 minutes.

Meditation Pose
Meditation Pose

Final Verdict:

Meditation is a state of calmness and a peaceful mind. You can meditate while sitting, standing, kneeling, lying down, or even walking. With meditation practice, you control your thoughts, which gives you self-confidence and improves your self-esteem.

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