Sitting still for long periods of time without your muscles protesting is difficult and comes with time. At this point in our series, you should have found a somewhat comfortable position from the position guide and have been practicing sitting for 5 or 10 minutes at a time during the day. This list of preparations will help loosen your muscles and your mind, and tune you in to meditative states. These practices can be done before meditation, or at any point in the day.
Stretching with Yoga
Meditation and Yoga have a joined mentality and are practiced together by many practitioners. Yoga is a method for stretching and working out the muscles in the body with a sense of awareness – mindfulness – and quietude that is found in meditation. One works for the mind through the body, the other for the mind, through the mind. They are great compliments and practicing both will strengthen your abilities in each. These yoga stretches will help adapt your muscles for the long stretches of sitting in meditation and will make it more comfortable for you to hold the position. Also, these stretches will allow you to understand your muscle’s needs and wants, and allow you to fold into more comfortable positions or adjust your seat to benefit yourself.
Exercises can be learned by clicking the link. Study a few at a time and really get to know the positions, make them comfortable, and then incorporate more into your routine. Choose a selection of them to perform just before meditation, and practice some during the course of the day or before bed. Try to form a routine that will stretch areas you feel you want to work on.
Stretch for the spine.
Opens your hips and groin.
Sides, legs, arms and shoulders.
Intense stretch for outer hips and helps sciatic pain.
Twist energizes the spinal column.
Legs and spine, flexibility.
Also a meditation position; stretches leg muscles.
Meditation position and opens hips. Requires consistent practice.
Legs, back and core.
for a longer sequence Click Here
images and positions from Yoga Journal