Meditating can be extremely beneficial for your body and mind, but the benefits simply multiply when you meditate holding the right yoga position. Here are the most effective yoga positions for meditation. You can literally have yogis do them for you in any good yoga teacher training in rishikesh.

5 Best Yoga Poses For Meditation:

Quarter Lotus Pose—This is a variation of padmasana or the lotus position. In this position, you place the feet at opposite calves of your legs, and not your thighs. Quarter pose is a highly revered pose meant for mantra chanting and meditation. This is a great pose for beginners and those with stiff ankles or hips for whom prolonged sitting in lotus pose is strenuous. Here are the steps to follow—

• Use a yoga mat for sitting and maintain a straight posture.
• Make sure you sit cross-legged with your hands at your shins.
• The left foot needs to be rested on the calf of the right leg and vice versa.
• Place your hands in Anjali Mudra, and hold this pose for as long as it seems possible.

Half Lotus Pose— It is an intermediate yoga position, also referred to as Ardha padmasana, that involves a more balanced arrangement of hips, thighs, knees and ankles due to the elevation of only one foot. To enter a meditative state, inhale through your nostrils while you are in half lotus pose. This pose has amazing relaxation benefits. It strengthens the back and improves posture. It also stretches the hips and knees and the ankle muscles. Here is how to do it—

• Begin in Dandasana.
• Sit in a cross-legged position, with the left foot placed on the right hipcrease.
• You need to keep your right leg under theleft thigh.
• A blanket can be placed under the knee of a person with weak knees or tight thighs for protection.
• Position yourself in a way that your shoulders are slightly pulled back.
• Holdthe hands in Gyan Mudra on top of your knees.

Lotus Pose— This is the ultimate meditation position and is known as the lotus pose. Yogis hold this position and sit for longer periods of time in meditation. Padmasanais known for its calm nature. Some Yogis even go to the extent of calling it the destroyer of all diseases. Many ancient texts claim that it awakens Kundalini energy. It increases blood supply to the pelvis and relieves menstrual discomfort. These are the instructions on how to do it—

• Place your legs straight out in front of yourself on the ground.
• Bend your knees and weave the legs together with the feet on the opposite sides of the thighs.
• Place your palms in Jnana Mudra.
• You are ready to start doing your meditation.

Burmese position—This is an easy but extremely beneficial pose for meditation, ideal for yogis having different levels of expertise. Follow these steps to enjoy the tranquility, strength, and health benefits of this pose—

• Sit with legs straightened in front.
• Cross the legs, letting your feet touch the ground. Keep the knees open to the sides.
• Loosen the body and lengthen your spine.
• Place the hands on your knees and place your palms on the ground.

Vajrasana—Meditation practitioners can choose to meditate in vajras Ana, rather than in the traditional crossed-legged seated position. Here are the steps to do the pose correctly—

• Hold a bolster in a way that it separates your calves and thighs on the ground and kneel down.
• Sit between your feet on the floor and press the hips against the ends of your feet.

Hold hands in Gyan Mudra and you are ready to mediate.

To rejuvenate your mind and to connect with your inner self, take the time to learn how to properly position yourself in these meditation mudras. For knowledge in yoga positions and mudras, go for rishikesh yoga teacher training