Comfortable Positions for Meditation

Finding a comfortable meditation posture was always my biggest challenge when I was first starting my practice. My back would ache, my knees would hurt, and my feet would fall asleep. The only advice I ever remember getting was to sit still and ignore the discomfort. This didn’t make me look forward to or enjoy meditation in the least.

Not being able to find physical comfort can be a deterrent for many people, so here are several options for how to sit with ease during meditation:

Meditation Posture on a Chair

For many people, sitting on the floor is either inaccessible because of injuries or physical limitations. Sometimes meditating on the ground is inconvenient, for instance, if you are meditating at the office or on the train home from work. So sitting on a chair is a great option for everyone.

1. Sit on the edge of the chair with your back well aligned and away from the backrest;
2. Feet should be hip-width apart and flat on the ground for stability;
3. Root your sitting bones into the chair and elongate the spine;
4. Lengthen your spine and relax your shoulders;
5. Rest your hands in your lap & breathe.

Virasana or Hero’s pose Meditation Posture

This is my favourite meditation posture. I like the symmetry of this pose and sitting upon a block seems to help support my spine best. Plus, virasana is good for the digestive system and I find it the most sustainable posture.

1. Place a folded blanket on the ground as cushioning for your ankles;
2. Start in a kneeling position with feet pointing straight back;
3. Before sitting back, pile as many blocks or books under your buttocks as you need in order for your knees to be comfortable*;
4. Your thighs are hip-width apart;
5. Root your sitting bones into the block and lengthen your spine.

*Although it may not feel like it at first, this meditation posture is fantastic for the knee joints.

Sukhasana or Easy Crossed-legged Meditation Posture with Support

I wish I could remember who taught me this version of the easy crossed-legged sitting pose because it is genius. The ‘V’ shape of the blocks gives support to the sitting bones and hips without putting pressure on the tailbone and allowing it to release.

1. Place a folded blanket on the ground as cushioning for your feet and ankles;
2. Using two or four blocks, depending on the height of the support needed, create a ‘V’ open to the front by placing two corners together, as in the feature photo of this article;
3. Sit crossed-legged on the V with your sitting bones on either block and your tailbone ‘hanging’ in the space between the blocks;
4. You should feel comfortable, but you can also add another set of blocks, books or rolled towels under your knees for further support;
5. Root your sitting bones into the blocks and lengthen your spine.