In my previous article (“Starting the Meditation Journey: Preliminary Exercises"), I referred to physical exercises that will help the body stay comfortably still for longer periods, aiming to prevent the mind from being distracted by muscular pain or stiffness discomfort.
In this article, we are going to explore 4 poses - asanas that are useful for meditation preparation.
Tip When you sit in meditation poses, program your mind with phrases like: "I am steady like a rock" or "I become motionless like a statue." This way, the asana will quickly become stable and, after a while, will be comfortable for long periods. This is the practice of kaya sthairyam, complete body stillness.
1. Vajrasana (diamond or thunderbolt pose)
The vajra, the thunderbolt, is said to be the weapon of Indra king of the devas or gods, just as the mind is the king of all the senses. Vajra is also the name of a major nadi directly connected with the genito-urinary system which regulates the sexual and creative forces in the body. Control of vajra nadi leads to sublimation and control over sexual energy, strengthens determination, will and the ability to manifest in our lives.
Vajrasana is a kneeling posture, in which the practitioner is able to maintain an upright spine. As such, it encourages a free flow of prana (life force energy), making it an ideal posture for pranayama and other meditative practices.
Performing breathing exercises in this pose helps to calm our minds and benefit us emotionally, reduces stress, improves concentration and keeps depression and anxiety away.
Benefits
Regular practice of Vajrasana will be greatly beneficial for the organs in the lower abdomen region,assisting our digestive system by restricting blood flow to our legs and thighs while increasing blood flow to our stomach. This helps us get rid of constipation and enhances our bowel motions. Vajrasana also aids in the elimination of gas and acidity.
It is suggested that for diabetic patients to sit 10 - 15 minutes in Vajrasana after every meal will help to improve their health and has the same health benefits, for all individuals, as a long walk if practiced for 5 to 7 minutes.
Additionally, helps overcome the issue of varicose veins. It is also a great pose for increasing lifespan and spinal strength.
Precautions
Yoga practitioners suggest avoiding Vajrasana if you have: a knee problem or have recently undergone knee surgery. a spinal cord condition, especially with the lower vertebrae. intestinal ulcers, a hernia, or any other intestinal problems such as an ulcer or hernia.
2. Ananda madirasana (intoxicating bliss pose)
Ananda Madirasana is a Sanskrit word that can be translated as Intoxicating Bliss pose. This asana is used to awaken Ajna Chakra, and also to calm the mind and relax the nervous system.
How to perform Ananda Madirasana
Sit on your heels with your knees together, as in Vajrasana. Place the palms of your hands on your heels so that the fingers of each hand are pointing towards each other. Keep your spine straight and close your eyes. Relax your whole body. If you are uncomfortable in this position, then separate your legs slightly or try a variation (below).
Now fix your attention on the place between your eyes, the eyebrow centre.
Allow your breath to be slow and deep, imagining that it is travelling in and out of the eyebrow centre. Gradually, begin to imagine that the breath is being inhaled at the eyebrow centre, travelling up and then out through the third eye, moving back down to the eyebrow centre as you exhale.
Keep your attention on your breath and continue the practice for 5 to 10 minutes. Be a spectator to a thought or colour, but perfectly in a detached state of mind. After a few days’ practice, you can attain no mind position giving deepest rest to the mental faculties.
Benefits
Improves and aids in your digestion.
Conditions pelvic muscles and brings awareness to your posture.
Aids in good posture for meditation and centering.
An alternative posture for meditation and centering.
Very beneficial for the reproductive as well as the digestive organs.
Calms the mind, to relax the nervous system.
Awakens the Ajna Chakra.
Reveals the path for Para-psychology.
Makes the body exceptionally strong and healthy.
Strengthens determination and fortitude.
Precautions
Knee injuries or problems with cartilage or ligament tears
Ankle problems
3. Padadhirasana (breath balancing pose)
How to perform Padadhirasana
Sit in Vajrasana. Cross the arms in front of the chest, placing the hands under the opposite armpits with the thumbs pointing and breath
Benefits
Padadhirasana opens the nostrils, facilitating pranayama practice. Balancing breath flow in both nostrils induces autonomic balance, influencing the sympathetic and parasympathetic nervous systems. This balance promotes overall well-being and tranquility
4. Bhadrasana (noble pose)
The English meaning of the Sanskrit language of the term "Bhadra” means “throne.” Bhadrasana means the “posture of the throne.”
In yoga philosophy, this pose is believed to stimulate the flow of energy (prana) in the pelvic area, providing a sense of balance and vitality.
Also stimulates several abdominal organs, contributing to enhanced digestion and promoting reproductive health.
Stretches the groin, adductors (inner thighs), and knees. It strengthens the pelvic floor and psoas muscles as well as the hip flexors. As the hip flexor muscles loosen up, one can lengthen and decompress the spine as well.
How to perform Bhadrasana
Sit on the mat. The legs fully stretched forward, toes together– pointing upwards. Keep the hands beside the body, palms resting on mat. Keep the neck straight and the upper body (chest) forward.
Precautions
Injury and Surgery: Students with any related to the ankles, knees, pelvic, hips, rib cage, or any kind of ligament wear and tear to the involved muscles, should avoid this practice completely, or take precautions based on the body's strength.
Organ Benefits
Kidneys Improved circulation and detoxification
Bladder Enhanced function and potential relief from urinary discomfort
Ovaries (in women) Increased blood flow and potential relief from menstrual discomfort
General Precautions
If there is discomfort or pain in the legs after sitting for some time in a meditation pose, slowly unlock the legs and massage them. Once the blood circulation returns to normal and there is no pain, resume the asana.
However, you should be aware that the knee is a delicate and highly used joint of the body, so take care not to strain it, especially when moving in and out of these meditation poses. Never use undue force or strain to sit in a meditation pose. Pay close attention to the contraindications given for individual asanas.
Namaste!
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