How We Are Stretching

All yoga poses are called asanas, which literally means "seat." The aim of the yoga poses is to stretch the body in preparation for meditation, so that you can be comfortable sitting with an erect spine for half an hour or more. When your body finds its natural alignment, your mind is automatically becalmed. As your body moves, your mind follows, so it is worth taking the time to set up good postural habits that will make your sitting practice richer and more effective.

The ideal sitting meditation posture is one that is simultaneously alert and relaxed. The head, neck, and back are stacked on top of each other in vertical alignment. This allows the breath to circulate freely throughout your body. Meditating on the floor helps you feel grounded, but as long as your spine is erect, it makes no difference whether you sit on the floor or in a chair. Here are a few other guidelines to keep in mind:

• If you sit in a chair: Choose a chair with a straight back that allows your feet to rest on the floor. We recommend sitting away from the back of the chair so that your spine supports itself.


• If you sit on the floor: Make it easier on yourself by using a firm cushion or folded blanket. There are several cross-legged or kneeling positions that you can try. The full lotus is the most advanced, with both heels tucked up on the thighs. A less strenuous posture is the happy pose, in which one heel is drawn close to the body with the other leg draped in front. Or you can simply sit cross-legged. Another option is to assume a kneeling posture with a cushion placed under your buttocks.
• As you extend your spine upwards, don't let the shoulders follow but allow them to relax so that your shoulder blades hang like draped cloth. Let your hands rest on your body in whatever way feels most comfortable, such as on your knees or upturned in your lap.

Think of your posture as the physical counterpart of the clarity that meditation cultivates. When the body starts to slouch, the mind becomes sloppy and dull. Good posture becomes more effortless over time, so be patient with yourself!