How To Lotus Pose| Yoga For Meditation| Synchronise Your Mind-Body


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If you have doubts about what is the best yoga for meditation and how to lotus pose…  and how yoga may help towards establishing your mind body synchronisation, you are at the right place Yogis!

A simple and short meditation practice can  offer you an abundance of health benefits. Just sitting for 10 minutes in Meditation may prevent you from hitting those plethora of stressors available at free of cost in our modern society.

Are Yoga And Meditation Different Streams?

How to Lotus| Yoga Sequence For Mindfulness Meditation

The entire practice of yoga is associated with mind-body synchronisation which we may call mindfulness meditation.

The only difference between a meditation practice and a Yoga sequence is that the earlier one requires a long static pose, usually a seated one. No special skills are required!. Seemingly simple…

Whereas, in a yoga sequence, each yoga posture demands a certain time, skills, and a lot of patience. 

You have to flow with your breath!

Buttt… Just Sitting Is Challenging

 “Often Being seated in a static posture is even tougher than a dynamic yoga sequence”.

You may be required to sit in a Lotus, Half Lotus, or a simple cross-legged position. For many people, this could still be a challenging task. 

Why To Complement Your Meditation With Yoga


To make your body supple and be able to sit longer, it is always recommended to perform a yoga sequence ( even a shorter one)  just before your meditation practice.

In a yoga practice, every single movement requires synchronisation with the breath.

Sometimes, you hold a posture and you hold your breath simultaneously.

And here is a thing: Yogis! You are also meditating while you are moving in and out of an asana!

Benefits Of Lotus Pose

How to Lotus| Yoga Sequence For Mindfulness Meditation

“The best posture to meditate in is cross-legged Postures. And sitting in a lotus pose or padmasana is the most profound way to experience being in meditation”.

A Lotus pose essentially symbolises a Beautiful emerging flower out of the mud.

Its roots are deep inside the earth and the petals facing the glory of the sun.

The lotus pose helps the body to be kept still in the same spot for long periods. This posture puts pressure on the lower spine resulting in the blood being directed from the legs to the abdominal region to aid digestion.”

Before settling into the lotus pose, a yoga sequence consisting of lower body centred and hips opener yoga postures ensures that you are supporting your meditation practice by releasing stress from your mind and body simultaneously.

According to the Hatha Yoga Pradipika, because of the way the body is “locked” into place, various parts of it in Lotus Pose press into the acupuncture points of the stomach, gallbladder, spleen, kidneys, and liver. This brings about changes in the metabolic structure and brain patterns, helping to create balance in the whole system.

The pose is said to increase circulation in the lumbar spine, nourish and tone the abdominal organs, strengthen the ankles and legs, and increase flexibility in the hips.

 Stimulates The Bandhas And Awakes The Kundalini

How to Lotus| Yoga For Mindfulness Meditation And Mind Body Synchronisation

The body’s position in Lotus makes it easier to access Mula Bandha, the pelvic-floor lock, since it brings the pelvic floor directly into contact with the earth, and the heels press into the belly, helping to naturally draw the pelvic floor up. 

Also, in Padmasana, the body becomes grounded, but energetically it directs our awareness toward the spine and the higher centres thus awakening the Kundalini Shakti.”


Read: 10 Yoga Poses With Yoga Bandhas| Yoga Bandhas Sequenced


Precautions While Choosing Lotus Pose


The Full Lotus is a very advanced pose, so be extremely aware of your knees and take your time as you move into the Lotus Posture. This posture is too much of a stretch for you if you feel pain in your knees or lower back. As your flexibility improves, you can continue to try the Full Lotus Position until it feels comfortable and right for you. Until then, don’t push your body into this posture.


How To  Lotus Pose| Yoga Flow To Meditate



P.S.- To learn each yoga posture correctly you can watch the above video 👆 or download my Yoga Postures Library👇



Dandasana: yoga posture to sit in lotus pose

  • Sit in a dandasana with both legs straight in front of you. 
  • Take a minute to feel comfortable and grounded.


Janu Sirsasana

Janu Sirsasana: how to Lotus

  • Janu Sirsasana requires you to place the sole of one foot inside the thigh of the other foot.



Matsyendrasana for spinal twist for yoga for meditation

Spinal twists like matsyendrasana help to increase the blood circulation in lower body parts such as the hips making a long sitting session comfortable and effortless.


Kundalini Kamal (Boat Pose Variation)

Kundalini Kamal about pose variation. How to yoga for meditation


To boost your core strength the postures like boat pose or Naukasana can help in maintaining an erect spinal cord and help to sit you in an upright seated posture.

Stretching beyond just 5% beyond your limits can help to increase your flexibility tremendously.


Matsyasana in lotus pose

Matsyasana: Legs in lotus pose

  • A heart-opener back bend in lotus pose.


Yogic Breathing: Pranayama

Anulom vilom and Nadi shodhan Pranayama are the best before meditation


Yoga offers a range of Breathing Techniques known as Pranayama to help us stay healthy and peaceful!

 From balancing your hormones, boosting the metabolism and degree of immunity to reducing the level of stress, the Pranayama like Nadi Shodhan and Anulom Vilom  are well known and the most practised breathing techniques in Yoga.

Nadi Shodhana Pranayama

Doing Nadi shodhana Pranayama just before your meditation helps to energise your body and set a foundation for a long meditation session.


Anulom Vilom Pranayama

Anulom vilom Pranayama, on the other hand, helps to calm your mind and set the appropriate body temperature for mindfulness meditation.

P.S.- Sometimes the two above-mentioned pranayamas are used interchangeably but they are slightly different in that the Nadi Shodhan Pranayama may utilise inhaling from the one nostril and exhaling from the same. This is done slightly vigorously.

Whereas, in Anulom-Vilom Pranayama, you inhale from one nostril and exhale from the opposite side. This can be a two steps, three steps, or four steps process. In three steps process, holding of breath-in is also an option. In a four steps process the breath is hold out!

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Wrapping Up- How To Lotus To Experience Meditation

Someone rightly said: “A wandering mind succeeds only when you cease to meditate”.  So continue with your meditation while observing the thoughts carefully from a distance!

The simplest form of meditation involves scanning your entire body from your mind’s eyes. 

Stopping by each node or joint, releasing the tension of that muscle, joint, and moving forward for the next destination offers you the truest sense of yoga- the Yuj,  the whole sum of the mind-body union!

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Thank you so much for doing your meditation practice with me Namaste 🙏 Yogis 🧘‍♀️


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About Author

Rashmi is a certified Yoga Teacher, Reiki Healer, Advanced Chakra Healer, Spiritual and PLRT Therapist, Yin Yoga And Pilates Instructor from India.

For result oriented health and nutrition coaching through Yoga and Reiki Healing in combination with other healing modalities, please check out Yogarsutra Healing Studio.

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