Meditation – 4 – Preparations (1 of 3 ): Yoga Stretches

Meditation Preparation:

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.

Seated Positions

Bharadvaja’s Twist

Stretch for the spine.

Click here for Step by Step instructions.

Bound Ankle Pose

Opens your hips and groin.

Click here for Step by Step instructions.

Cow Face Pose

Sides, legs, arms and shoulders.

Click here for Step by Step instructions.

Fire Log Pose

Intense stretch for outer hips and helps sciatic pain.

Click here for Step by Step instructions.

 

Half Lord of the Fishes Pose

Twist energizes the spinal column.

Click here for Step by Step instructions.

Head to Knee Forward Bend

Legs and spine, flexibility.

Click here for Step by Step instructions.

 

Hero Pose

Also a meditation position; stretches leg muscles.

Click here for Step by Step instructions.

 

Lotus Pose

Meditation position and opens hips. Requires consistent practice.

Click here for Step by Step instructions.

 

Staff Pose

Legs, back and core.

Click here for Step by Step instructions.

for a longer sequence Click Here

images and positions from Yoga Journal

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