Six Ways to Sit for Meditation

For those of us who are accustomed to sitting on a chair, you might be a bit intimidated by the notion of sitting on the ground in a cross-legged fashion. If you find that it is difficult, you can assume one of the simpler cross-legged postures mentioned below.

1. The Quarter Lotus


Here you can sit on your meditation seat with your legs loosely crossed and both feet resting below the opposite thigh or knee. I recommend this method.

2. The Half Lotus

half lotus

This is a variation on the above. Your legs are crossed with one foot resting on the opposite thigh. The other foot can fold underneath the top leg and rest below the knee or thigh.

3. The Full Lotus

man doing yoga in padmasana lotus pose

Your legs are crossed with both feet resting on top of your opposite thighs in Padmasana (Lotus Pose).

4. The Burmese Position

If you cannot sit with your legs crossed, that’s fine. Just sit with both feet laying on the floor in this relaxed position, aka Sukhasana (Easy Pose) or Sukham Sthiram Asana.

seated meditation

5. Seiza

Snowboarding Virasana Hero Pose with Props

Instead of sitting with your legs crossed you can also kneel and place a cushion or yoga props between your legs. This traditional meditation posture is essentially a propped-up Virasana (Hero Pose) or Vajrasana (Thunderbolt Pose).

6. Chair


Finally, yes, you can use a chair if you need to. No shame in it. Just be sure to sit away from the back of the chair and place your feet firmly on the floor, aligned with your hips and knees.

Sometimes people ask if they can meditate lying down. You can, but you’re more likely to fall asleep. If you’re going to do that you could place your feet on the ground with your knees up in order to maintain a sense of wakefulness.

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