Stretching For Meditation: Preparing Your Body

Stretching before meditation is important for preparing your body for sitting and ensuring you are comfortable. The ability to sit comfortably can make a significant difference in your meditation practice. There are a variety of stretches that can help open your hips and increase flexibility, making it easier to sit cross-legged. This includes the butterfly stretch, the frog, the lunge pose, the cat pose, and the cradle stretch. Additionally, back stretches such as the cat pose, cobra pose, and locust pose can help strengthen your spine and alleviate any discomfort. It is recommended to stretch consistently and not push yourself too hard to avoid any strain or injury.

Butterfly stretch

The butterfly stretch is a great way to loosen your hip flexors and increase mobility in that area of the body. It is a simple stretch that targets your inner thighs, hips, and groin, and can be done by anyone, including beginners. It is also a good exercise for cooling down after a workout.

• Sit upright on the floor with your legs straight out in front of you. Consider bracing your back against a wall to stabilise yourself during the stretch.
• Bring the soles of your feet together, allowing your knees to bend and point outwards. You may want to bring one foot in first and then meet it with the other. Ensure you are sitting upright with your head above your spine.
• Pull your feet towards your pelvis, bringing your heels as close to your body as you can. You can hold onto your ankles or toes to help with this.
• Lean forward, keeping your back straight. You can use your elbows to gently push on your thighs for a deeper stretch. If you are a beginner, you don't need to lean too far, just enough to feel the stretch.
• Hold this pose for 20-30 seconds. Stay still and do not bounce. If you feel extreme pain, back off the stretch slightly.
• Relax and repeat the stretch. Hold the position for 30 seconds, two to four times, depending on your tightness, flexibility, and comfort.

Some additional tips for the butterfly stretch:

• Warm up your body before doing this stretch, especially if it's cold or early in the morning.
• Elongate and straighten your spine, tucking your chin towards your chest.
• With each inhale, lengthen your spine and feel the line of energy extending out through the top of your head. With each exhale, relax and sink more deeply into the stretch.
• If your knees are high off the floor, place cushions or blocks under your thighs or knees.
• Be cautious if you have a groin or knee injury. Use support under your outer thighs and knees.
• Focus on taking slow, long, deep breaths to help you move more deeply into the stretch.

Cat pose with variations

Cat pose, or Marjaryasana, is a great warm-up pose to prepare the body for more intense yoga practices. It is a beginner-friendly yoga posture that can be practised by anyone, regardless of age or fitness level. The pose is named after the Sanskrit words marjari, meaning cat, and asana, meaning pose.

How to do Cat Pose:

To come into Cat pose, start on your hands and knees (all fours) with knees under the hips and wrists under the shoulders or slightly forward. Spread your fingers and press through the base of your fingers and the fingertips. Ensure that your arms are perpendicular to the floor and keep your knees hip-width apart.

As you exhale, pull your belly in, lift your side waists, round your spine, and release your head towards the floor into the cat position. Actively press the floor away and feel the stretch in the back of your body. Hold the cat pose for a few breaths before returning to the initial tabletop position.

As you inhale, lift your chin and gently tilt your head back while pushing your navel downward and lifting your tailbone, engaging your buttocks. This is the cow pose. Continue this sequence for five or six rounds, inhaling during the cow pose and exhaling during the cat pose, before concluding the postures.

Benefits of Cat Pose:

• Gently massages the spine, increasing mobility
• Brings flexibility to the spine
• Stretches the back, torso, and neck
• Strengthens the wrists, shoulders, and hands
• Improves blood circulation
• Provides a gentle massage to the belly organs

Variations of Cat Pose:

Cat-Cow Pose Knees Lifted

If you have wrist or knee injuries, you can substitute with a seated or lying-down version of Cat and Cow poses. Try the seated version: sit on a chair or in an easy cross-legged position. Place your hands on your knees and round your spine into Cat pose on the out-breath. Add the Cow Pose on the in-breath.

Cat Pose with Blocks

You can also use props such as blocks or blankets to support your body. For example, place a block under your hands or a blanket under your knees to reduce the weight you are supporting.

Adjust Hand Position

If you have wrist pain or sensitivity, you can modify the position of your hands to reduce strain on the wrists. For example, place your hands on the edges of a block or turn your hands outward.

Move Your Head

If you have neck sensitivity or injury, you can modify the position of your head to reduce strain on the neck muscles. For example, lift your head slightly or turn your head to one side to reduce the stretch on your neck.

Use a Wall

If you have difficulty maintaining balance in Cat Pose, you can use a wall for support. Stand with your back to the wall and place your hands on the wall in front of you as you arch and round your spine.

Cobra pose

The cobra pose, or Bhujangasana, is a popular yoga move that is one of the 12 poses within the sun salutation sequence. The pose is named after the animal it resembles—a slowly rising serpent. The cobra pose is good for beginners and can be easily incorporated into any yoga routine or done on its own.

To begin, lie on your abdomen on the floor with your forehead and the tops of your feet resting on the ground or yoga mat. Keep your feet close enough together for your heels to touch, but no further than hip-width apart. Place your palms flat on the ground either underneath or to the sides of your shoulders, with your fingers pointing forward. Keep your elbows close to your sides.

Breathe in and gently push up, straightening your elbows as you lift your upper body off the ground. Keep your belly button and pelvis pressed to the floor. Draw your shoulder blades back and drop your shoulders away from your ears, keeping your shoulders relaxed. This will open up the chest muscles. Keep your neck straight or turn your head toward the sky, depending on your preference and level of flexibility.

Continue straightening your elbows, pushing your chest higher off the ground. Keep your pelvic bone and thighs pressed into the ground. Focus on lifting your chest toward the sky. Breathe out to release the move as you lower your body back to the ground.

The cobra pose helps open your chest and strengthen your back, as well as stretch your abdominal muscles. It also offers a range of health benefits, including improved spinal posture, flexibility, circulation, and digestion.

Locust pose

Lie flat on your stomach with your arms by your side and your forehead or chin resting gently on the ground. You can place a folded blanket under your hips for comfort. Take a few breaths in this position to calm and centre yourself.

Gently press your pubic bone into the floor and pull your navel towards your spine as you exhale. Engage your leg muscles.

As you inhale, lift your head, chest, and arms off the floor, firming your shoulder blades onto your back, and broadening your chest. Keep your feet drawn towards the midline, hip-width apart, and your chin slightly tucked in. Imagine someone gently pulling your hands back to help you lift higher.

Reach your hands back towards your toes with your fingertips. Stay lifted for 5 breaths, ensuring your breathing remains calm and steady.

To come out of the pose, slowly lower your arms, head, and chest back down as you exhale. Repeat the pose two more times, resting in between each attempt by resting your head on your arms and letting your heels drop away from each other.

If you are a beginner, you can start by lifting just your upper body, keeping your legs on the mat. You can also try lifting one leg at a time, holding for 30 seconds, and then switching legs. If you feel any discomfort in your hips or pubic bone, try placing a folded blanket under your hip bones.

The Locust Pose stimulates the abdominal organs and strengthens the back, glutes, leg muscles, and arms. It is not suitable for pregnant people or those with severe menstrual issues or a prolapsed uterus. It may also be unsuitable for people with asthma due to the pressure it puts on the chest and abdomen.

Hip stretches

Sitting cross-legged is a common position for meditation, but it can be uncomfortable for those with tight hips. Tight hips can be caused by a sedentary lifestyle, poor postural habits, ageing, or sleeping habits. Luckily, there are several stretches that can help with hip mobility and flexibility.

Butterfly Stretch

This stretch is a gentle warm-up that loosens the hip flexors and encourages mobility.

Sit upright on the floor with the soles of your feet together. Hold onto your toes or ankles and gently flap your legs like a butterfly. Your knees should stretch towards the ground and then lightly bounce back up. Repeat this motion 50-60 times. Then, gently push your knees down with your elbows to increase the stretch and hold for 30 seconds. Breathe into wherever it feels tight and let your body relax into the stretch. Repeat this process at least three times. You can also perform this stretch while lying on your back.

Frog

This stretch is great for opening up the hips.

Kneel on the floor and spread your knees apart as far as is comfortable. Place your palms on the floor just in front of your shoulders, or lower yourself onto your elbows. Turn your ankles so that your toes point outwards to open up your hips even more. Edge your hips back towards your feet as much as you comfortably can. Hold this pose for 30 seconds and then release. See if you can go deeper the next time.

Lunge Pose

This pose is billed as a back stretch, but it also opens your hips and groin.

Start on your hands and knees with your spine parallel to the floor, and your arms and thighs perpendicular to the floor. Move your left knee forward and place your left lower leg on the floor with your heel close to your right groin. Extend your right leg straight behind you with your knee facing downward. Sink your pubic bone toward the floor while lifting your chest gently upward and forward. Your weight should be on your arms and right leg. Make sure that any torque in your bent leg occurs in the hip joint, not the knee. Feel the stretch in your lower back, in the hip joint of your bent leg, and in the groin, hip, and thigh of your straight leg. Hold the stretch for five to ten breaths, then repeat on the other side.

Cradle Stretch

This stretch involves cradling your leg in your arms, just as you would a baby.

Sit on the floor with your legs extended in front of you. Bend one knee and rotate your thigh to the side. Cradle your lower leg in your arms, holding your knee in the crook of one elbow and your foot in the crook of the other. Keep your spine extended and your head erect. Gently rock your leg horizontally from side to side, rotating at the hip. Continue this rocking motion for five to ten breaths, breathing deeply and smoothly. Then, gently put your leg down and stretch the other leg.

Frequently asked questions