Asanas for Meditation

Asanas for meditation

Content

Introduction
Stretch like a cat
The cobra
The locust
Lunge pose
The butterfly

Introduction

The term "asana" originates from Sanskrit. Asanas are important components of Hatha Yoga. There are more than 1000 asanas. However, we would only like to deal with a few that are for meditation.

These asanas strengthen your back and make your legs and hip more flexible. This is particularly important for meditation. These exercises are particularly designed to learn the full lotus position.

Stretch like a cat

This asana is inspired by cats. Cats need a particularly stable, yet at the same time flexible spine to always be able to land on their feet.

Exercise instructions

Kneel down, like an animal (horizontal back, on all fours)
While breathing out, slowly bend your back upwards, like a cat. While doing so, start with your tailbone and slowly roll the bend upwards to your head.
At the end of this asana´s motion, curl your head inward.
Breathe in deeply.
When breathing out, bend your back downward.
At the end of the motion, tilt your head back.
Repeat these motions and breathing patterns 10 to 15 times.

The cobra

This asana is inspired by snakes. It particularly stretches the front torso musculature.

Exercise instructions

Lay on your stomach. The forehead touches the floor.
Put your hands under the shoulder joints, fingers pointing forwards.
Arms and elbows are placed in position against the body.
Legs are put close together
Now slowly upend, head first, slowly followed by the back.
Go as far up as possible without lifting the pelvis from the floor.
Stay in this position for the length of a few breaths.
Slowly lay down again and breathe out.
First rest your head on the forehead, then one the side and relax.

At the beginning, you might not be able to fully stretch your arms. Do not force anything. Flexibility slowly comes with time and practice.

The locust

This exercise stretches and strengthens the back and is therefore also a good preparatory exercise for meditations.

Exercise instructions

Lay on the floor with your stomach, head straight, arms to the side, palms up.
Lightly clench your fists and slide them under your pelvis. The thumbs may lightly touch each other.
Half locust: Tense up your buttocks and breathe in. While breathing out, lift up one leg without bending your knee. Drop your leg down to the floor again.
While breathing in, tense up your buttocks again and now lift the other leg while breathing out.
Repeat this 3 to 5 times.
Full locust: Tense up your buttocks and breathe in. Now, while breathing out, lift both legs without bending your knee. Stay in this position for the length of 5 to 10 breaths and drop down the legs to floor again while breathing out.
Put your head to the side and relax.

In case this asana is too taxing or causing pain, you should do the other exercises first in order to strengthen your back.

Lunge pose

This asana not only strengthens the back but also expands the upper thighs and the pelvis.

Exercise instructions

Go into the quadruped position (back horizontal, arms and legs vertical)
Pull one knee forwards and position the foot against the pelvis.
Stretch the other leg backwards, knee down.
Move your pelvis to the floor, erect the upper body (tension must be felt in the leg, not in the knee).
Maintain the stretch for the length of 5 to 10 breaths.
Repeat this asana for the other side.

To avoid putting to much stress on the knee the weight can be supported by the arms.