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Yoga Before Meditation: 11 Poses to Practice

Published on
June 1, 2023

Most of us find it extremely difficult to sit still and quiet our mind for more than a minute. Practicing a few yoga poses before meditation can be an effective way to prepare the mind and body to sit with comfort and ease for longer periods of time. There are several poses that can help to stretch and strengthen the muscles, improve posture and balance, and calm the nervous system. Incorporating these yoga postures into your daily routine can enhance the benefits of your meditation practice and promote overall physical and mental well-being. So before your next meditation session, roll out your yoga mat, and practice a few asanas to prepare your body and mind for meditation.

Why is sitting in meditation difficult?

One of the biggest difficulties in meditation is sitting still for an extended period. This immobility can lead to discomfort, pain, and restlessness. Most of us are unaccustomed to sitting without moving, which can make us feel stiff, achy and fidgety. However, with regular practice, you can learn to sit comfortably and maintain better focus during your practice. Incorporating yoga poses before meditation can help prepare your body for this stillness, helping you build strength and flexibility while reducing discomfort.

Importance of having a steady and comfortable seat

Having a steady and comfortable seated position is crucial to maintaining focus and relaxation during meditation sessions. Having a properly aligned pose for meditation will allow you to take slow deep breaths and reduce any aches and pains in the body. Without a strong foundation, the body may distract the mind and cause discomfort, making the meditation practice challenging to maintain. Explore different poses for meditation, such as Sukhasana (Easy Pose), Vajrasana (Thunderbolt Pose), or Ardha Padmasana (Half Lotus Pose), to find a suitable, comfortable, and sustainable cross-legged position for your practice.

Benefits of doing asanas before meditation

Doing asanas, or yoga poses, before meditation is a great way to prepare your body and mind for a deeper meditative experience. By practicing a series of physical postures and breathing exercises, you can release tension, strengthen your core, and improve your posture, which in turn can help you to sit more comfortably for longer periods of time. Doing yoga before you sit can also help to quiet your mind and increase your focus, making it easier to enter a deep meditative state. Additionally, asanas can help to stimulate your chakras, and improve the flow of prana, to keep you awake and energized when you meditate. Practicing asanas before meditation can also boost the benefits of your meditation practice and leave you feeling even more refreshed, relaxed, and centered.

How to select the best asanas

Choosing the right yoga poses that are accessible and safe for you to practice is essential to achieving maximum benefits. While incorporating balance between different types of poses is crucial, there are a few reasons for emphasizing certain poses over others. Choose more backbends if are you looking to energize your body or more forward folds to achieve a sense of calm and relaxation. You will want to choose poses that target the tightest areas of your body to help you better relax when you meditate. You might also want to include a few challenging asanas to build up your inner strength, willpower, and determination. Hip opening and heart opening postures will be beneficial if you are needing some emotional regulation before you sit.

Make sure to create a well-rounded and comprehensive practice that affects your entire body, with a combination of standing poses, seated poses, twists, forward folds, and backbends. Lastly, the length of your practice time and the sequencing of asanas play an important role in effectively supporting your meditation practice.

The best yoga poses to practice before you meditate

Yoga is an excellent way to prepare your body to sit for meditation, and to develop the flexibility, strength, and focus needed to sit comfortably and peacefully during an extended practice. It’s important to keep in mind that the best asanas for you may vary depending on your body type, fitness level, and any injuries or conditions you may have. As a beginner, it’s best to start with basic poses and gradually work your way up to more advanced ones. Listen to your body and don’t force yourself into anything that doesn’t feel comfortable. Here are 11 yoga asanas that can help you prepare your body for meditation:

  1. Marjaryasana – Bitilasana (Cat-Cow Stretch) gently warms up your spine and helps improve your breathing. It is a great movement to remove tension from your neck, low back, and shoulders, and prepare the body to enter a meditative state.
  2. Janu Sirsasana (Seated Head to Knee pose) stretches your hamstrings, hips, and lower back, which can help ease any discomfort you may feel while sitting in your meditation posture.
  3. Balasana (Child’s pose) is gentle pose to stretch the low back, hips, thighs, and ankles, while also calming the mind and relieving stress. It creates introspection and emotional balance to support a deep internal practice.
  4. Adho Mukha Svanasana (Downward Dog pose) strengthens the arms, shoulders, and legs, and can help to relieve tension in the spine and neck. It also brings blood and energy to the head , which can help to clear your mind and improve your focus during meditation.
  5. Virabhadrasana II (Warrior II pose) strengthens the legs and core while also stretching the hips and groin. This warrior stance builds the courage, confidence, and inner strength to help you focus during a deep meditation session.
  6. Bhujangasana (Cobra pose)  stretches the spine, chest, and shoulders, while also improving your posture and breathing. This backbend also activates the heart chakra, allowing compassion to flow freely.
  7. Paschimottanasana (Seated Forward Bend)  helps to stretch the hamstrings and lower back, while also calming the mind and relieving stress.
  8. Ardha Matsyendrasana (Seated Twist) helps in releasing tension in the spine, hips, and neck, while also massaging the internal organs and improving digestion. This will also twist and wring out negativity in your heart and mind.
  9. Eka Pada Rajokapotasana (Pigeon pose) stretches the hip flexors, glutes, and lower back, while also stimulating the internal organs and improving blood circulation.
  10. Supdha Badha Konasana (Reclining Bound Angle pose) is a gentle stretch for the inner thighs and hips, and can help to relieve tension and promote relaxation. This restorative pose is also a great place to practice deep diaphragmatic breathing.
  11. Setu Bandhasana (Bridge pose) helps to calm your nerves, energize your body, and open up your chest and hips. This back-bending asana builds core strength to promote good posture while sitting.

The link between yoga and meditation

Hatha yoga and meditation work well together as they both have similar goals and benefits, and many people find that one enhances the benefits of the other. Yoga prepares the body and mind for meditation by helping to release physical tension and mental stress. Chest opening backbends help open the lungs and chest, and forward folding postures create a deep sense of relaxation and stillness in the body, and these qualities all support you when you sit to meditate. A meditation practice promotes greater mindfulness, focus, concentration and inner peace, promoting better postural alignment and allowing one to go deeper into the experience of the asana.

Other hatha yoga practices that support meditation

There are other hatha yoga practices that can support meditation other than asanas. These practices include pranayama, or breath control, which helps regulate the energy flow in the body and calm the mind. Mudras, or hand gestures, can stimulate certain energy channels and promote a meditative state. You can incorporate some mudras into your meditation practice, like Chin, Jnana and Dhyana mudras. Yoga nidra, or yogic sleep, is a relaxation practice that can help release physical and mental tension, allowing for a deeper meditation experience.

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One response to “Yoga Before Meditation: 11 Poses to Practice”

  1. Liam Wright Avatar
    Liam Wright

    I highly appreciate you for emphasizing the link between yoga and meditation. As a beginner to both yoga and meditation, I found this article to be a fantastic resource for understanding the foundational concepts of both practices. The detailed descriptions of various poses and techniques have left me feeling more confident in my ability to get started.

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Timothy Burgin Avatar
About the author
Timothy Burgin is a Kripalu & Pranakriya trained yoga instructor living and teaching in Asheville, NC. Timothy has studied and taught many styles of yoga and has completed a 500-hour Advanced Pranakriya Yoga training. Timothy has been serving as the Executive Director of since 2000. He has authored two yoga books and has written over 500 articles on the practice and philosophy of yoga. Timothy is also the creator of Japa Mala Beads and has been designing and importing mala beads since 2004.
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