Meditation Poses

Question 1

Balasana-Child’s Pose

Answer 1

Purpose:
Releases the back body
Calming, relaxing, grounding

Cueing Position
Set your hips back on your heels and lay your torso on your thighs
Rest your head on the floor or on a block

Cueing Action
Let your pelvis get heavy and release your whole weight towards the floor

Question 2

Sukhasana-Easy seat

Answer 2

Purpose of the Pose
Provides a steady seated platform for a tall spine

Key Points
Spine is effortlessly tall
Hips, Shoulders, Head are stacked over each other

Cueing Position
Come into a comfortable, cross-legged seat
Cross your legs at mid-shin

Cueing Actions
Root into your sitting bones as you lift through the crown of your head to make your spine long

Modifications
For many practicioners it’s better to use a block or other prop options to keep the spine long

Question 3

Vajrasana-Vajra’s seat

Answer 3

Purpose of the Pose
Provides a steady seated platform for a tall spine

Key Points
Feet and ankles together
Thighs aligned with hip points and parallel

Cueing Position
Bring your feet and ankles together and come to sit on your heels.

Cueing Actions
Root through the front of your shins as you grow tall through the crown of your head

Modifications

Question 4

Virasana-Hero’s Seat

Answer 4

Purpose of the Pose
Provides a steady seated platform for a tall spine

Key Points
Spine is tall
Sitting bones are well rooted to the floor or a prop

Cueing Position
Place a block between your ankles. Sit on the block with your thighs parallel. Hug your ankles into the block so that your feet and toes are pointed straight behind you

Cueing Actions
Root into your sitting bones as you grow tall through your spine

Modifications

Question 5

Siddhasana-Adept’s pose

Answer 5

a

Question 6

Padmasana-Lotus Pose

Answer 6

Purpose of the Pose
To provide a steady, seated platform for a tall spine

Key Points

Cueing Position
Sit on the floor in Dandasana. Bend one knee out to the side and cradle your knee and your foot in your hands. Rotate your leg from the hip without twisting the knee and place the foot into the hip crease. Bend the other knee, rotate the leg outward from the hip. Lift the shin without twisting and place the foot into the other hip crease. Release your knees towards the floor

Cueing Actions
Root through your sitting bones and grow tall through your spine

Modifications
Half lotus
Use blocks to avoid knees hovering in the air