Legs Crossed In Meditation: The Pose Of Ease

Sitting with your legs crossed is a common pose in meditation, known as the lotus position or Padmasana. It is a cross-legged sitting meditation pose from ancient India, widely used for meditation in Hindu, Tantra, Jain, and Buddhist traditions. The lotus position is considered the uber-pose for meditation, but it requires a lot of flexibility in the hips and legs, and it is not accessible to everyone. There are several variations of the lotus position, including the easy pose (Sukhasana), quarter lotus, half lotus, and full lotus, with the full lotus position being the most advanced and requiring the most flexibility.

The lotus position

Preparing the body for the lotus position is essential to avoid injury. Forcing the legs into the full lotus position can injure the knees by damaging the medial meniscus cartilage, which takes a long time to heal. Therefore, it is crucial to work on hip flexibility and gradually progress towards the full lotus pose.

There are several variations of the lotus position, including the quarter lotus, where one foot is placed on the opposite thigh while the other foot remains below its opposite thigh; the half lotus, where only one foot is placed on the opposite thigh; and the full lotus, where both feet are placed on the opposite thighs. The half lotus position is considered an easier meditation position than the full lotus.

The easy cross-legged pose

If you notice your knees are raised, you can add some pillows, folded blankets, or yoga blocks beneath your knees for added support. You can also add a cushion below your seat to help your posture.

While this pose is great for shorter meditations, it is not incredibly stable and can cause your spine to round. You may also find that your feet fall asleep faster in this pose than in others. However, it is a great pose for stretching the knees, ankles, and hips.

To get into the easy cross-legged pose, start by sitting on a cushion or pillow. Bend your knees in front of you and rotate your knees out to the side, sitting in a cross-legged position. Bring your left heel to the inside of your right thigh and your right heel to lightly touch the top of your left foot, ankle, or calf, so it sits slightly in front of you. If the sides of your knees don't touch the ground, you can use pillows or blankets under your knees for extra support.

Remember, the most important thing is to find a comfortable position where you can maintain a balance of calm and alertness. If you are not comfortable, it will be harder to achieve this mental balance.

The Burmese position

Before taking the Burmese position, you can prepare by shaking your legs, rotating your ankles, and stretching to get the blood flowing and loosen up any tightness. You can place a blanket, rug, or mat on the ground to make it more comfortable, and you can also put a cushion or pillow on top.

You can allow your hands to rest on the inside of your lap or atop each thigh. You can also try placing a small cushion on your lap and then resting your hands on top of that.

The kneeling position

To practice a kneeling meditation pose, sit on your heels while keeping your spine straight. This position can relieve tension in the legs, but if sitting on your heels causes discomfort, try placing a cushion or meditation bench between your legs and heels to provide relief. If your knees are elevated, try placing cushions under them for support.

It's common, especially for Westerners who are not accustomed to sitting on the floor for extended periods, to experience ankle and knee pain when kneeling. To prevent this, use a zafu and zabuton meditation cushion set or a meditation bench as a seat. A bench provides superior support to the lower back.

The key to finding the right meditation pose is to get comfortable and focus on your breath and your meditation practice. If you're not comfortable, you won't want to do it.

The lying down position

The lying-down meditation position is known as the "corpse pose" or savasana in yoga. This pose is usually performed at the end of a yoga class. It involves lying flat on your back with your arms by your sides and your palms facing upwards. Your legs should be about hip-width apart, with your toes relaxed and pointing outwards. This position promotes total relaxation and is ideal if you are practising sleep meditation.

If you are uncomfortable lying flat on your back, you can place a thin pillow under your head and bend your knees to a 90-degree angle so that your feet are flat on the floor. Alternatively, you can place a pillow under your knees to elevate them and protect your lower back.

Lying down during meditation is a good option for those with mobility issues, back pain, or anyone who finds sitting for long periods uncomfortable. It is also a good option if you are unwell or have an injury that makes it difficult to sit. However, it is important to note that you are more likely to fall asleep in this position, so it may not be the best option if you are aiming for alert mindfulness.

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