Basic Meditation Positions: Simple Figures Beginners Must Learn

Knowing some basic meditation positions can vastly improve your daily life. Adding just a few simple poses into your meditation session can reduce stress, improve concentration, thoughts, and encourage a healthier lifestyle. Though half of the beginners prefer learning from professionals, here are a few simple meditation positions you can learn on your own.

Meditation Positions and How They Can Improve Your Life

1. Sukhasana (Easy Pose)

The Easy Pose or Sukhasana is one of the best basic meditation postures. It’s quite similar to sitting cross-legged. This position is a great alternative to the Lotus position or the half-lotus position. It calms the brain, strengthens the back, and stretches the knees and ankles.

Even with the name Easy Pose, be careful because this simple pose can still be quite tricky for beginners. The use of a meditation cushion or a seiza bench can help aid in mindfulness-based stress reduction sessions.

Tip for Beginners: Start by wedging a yoga block between the wall and your lower shoulder blades.

2. Virasana (Hero Pose)

Day ✌? #bebrave2beyou . . . Virasana or Hero’s pose. I find this pose to be very helpful for deep breathing as it extends the spine and opens up the upper half of the body. Very useful pose for meditation and can lead you into other chest/heart openers as I demonstrate in the second video.

A post shared by G Sün ? (@gonzalo.yoga) on Jan 7, 2018 at 1:52pm PST

If you have tired legs after a long day, try doing Hero Pose or Virasana. This meditation pose claims to strengthen the arches, improve digestion, and relieve gas.

Tip for Beginners: Press the outer edges of the feet with the bases of your palms to push your pinky toes to the floor.

3. Viparita Karani (Upside-Down Pose)

A post shared by Svenja (@yogawesermarsch) on Nov 19, 2017 at 1:58am PST

Most yogis believe the Upside-Down Pose or Viparita Karani can actually cure any form of ailment. Arguably, it’s the best position for pain relief.

Tip for Beginners: It may be hard to fully press your thighs against the wall. In this case, you can inhale and exhale to help release your groin, stomach, and spine. Doing this shall help coax your body closer to the wall.

4. Ananda Balasana (Happy Baby Pose)

The Happy Baby Pose or Ananda Balasana stretches the inner groin and back spine. This meditation pose may also help calm the brain during yoga meditation.

Tip for Beginners: Use a yoga strap if you have trouble reaching your feet.

RELATED: Guided Visualization Meditation Pros and Cons

5. Bhujangasana (Cobra Pose)

‎”Be at least as interested in what goes on inside you as what happens outside. If you get the inside right, the outside will fall into place.” ~ Eckhart Tolle Today marks day 7 of the #DoYouYogaIn2018 @Doyouyoga #YogaChallenge. #CobraPose or #Bhujangasana is the asana pick. I get a really good torso stretch with this posture. ?? This asana strengthens the spine and also stretches the chest, lungs, shoulders, and abdomen. Cobra is known for firming the buttocks and stimulating abdominal organs. It can help relieve stress and fatigue and open the heart and lungs. Soothing for sciatica and therapeutic for asthma; also known to increase body heat and destroy disease. Bentley was very serious about helping me tonight. He was practically in every frame. ?

A post shared by Jennifer Harris (@mrs.uncorked) on Jan 7, 2018 at 9:26pm PST

If you want to be more flexible, the Cobra Pose or Bhujangasana is perfect for you. This posture not only stretches your chest, lungs, shoulders, and abdomen, but it also firms the buttocks. If you’re asthmatic, this meditation pose can also help you relieve your asthma.

Caution: Avoid overdoing the backbend to prevent back strain. Instead, find a comfortable position by taking your hands off of the floor so your backbend is done simply through extension. Make a mental note that hand positions are essential when you meditate.

6. Savasana (Corpse Pose)

While it may look like you’re just sleeping on your back, the Corpse Pose or Savasana is more challenging than you think it is. This position can help lower blood pressure and relax the body.

Tip for Beginners: Place weight bags on your top thighs to help release the tension and soothe your groin.

7. Adho Mukha Svanasana (Down Dog)

#adhomukhasvanasana #downdog #yogaeverydamnday #collegestationyoga #beforeandafter

A post shared by Mckynzie (@mckynzie.n) on Jan 7, 2018 at 12:26am PST

The Down Dog or Adho Mukha Svanasana is one of the most recognized and beneficial meditation positions. This pose invigorates the body, prevents osteoporosis, and improves digestions.

Tip for Beginners: If you have difficulty releasing and opening your shoulders, use a pair of blocks to raise your hands off of the floor.

Sitting isn’t as easy as you think. Find out how to properly sit when meditating in this video by Mala Collective:

Every person has his or her own reasons for meditating. Whether to improve your health or well-being — or both! Learning a couple of meditation positions can go a long way and potentially change your life for the better.

Do you know any other basic meditation positions you can share? Let us know in the comments below.

Up Next: 3 Types of Meditation

Editor’s Note – This post was originally published on January 25, 2018, and has been updated for quality and relevancy.