Lesson 3
The Best Posture
for Optimizing Meditation
The quality of meditation depends a lot on the alignment of our spine. When our spine is correctly aligned, it allows the diaphragm to move freely, and for the energy currents that elevate our consciousness to circulate optimally. There is a subtle energy highway that runs from the tailbone to the crown of the head. It is called Sushumna Nadi in Sanskrit — and it is the central channel through which the vital force moves. If the spine is slumped, both the breath and the flow of this vital force are constricted. As a result, the concentration worsens. However, when the spine is perfectly aligned and straight, and you reach the ideal posture, you quickly achieve concentration.


How to correctly align the spine:


Find your base: Sitting on the floor gives a firm base for the spine. Soft surfaces like couches or beds encourage slumping. If your knees are raised above the floor, this is because of some stiffness in the hips. Prop up your spine by placing a rolled blanket or firm cushion just under the tailbone, so that it creates a forward tilt of your pelvis and raises your bottom, until the knees can lower. According to how high your knees are off the ground, you will need to elevate your bottom a similar amount. You can also place some cushions under your knees if they are still higher than the ground, so there isn't too much pressure on your hips and knees until your body begins to adjust and loosen. Now lean forward slightly and then as you come back up, find your "sitting bones" and allow the spine to align from that firm base.

Open the heart: by opening the chest and allowing your shoulders to slightly roll back and your shoulder blades to lower will ensure full breathing

Lengthen the neck: imagining an invisible thread that draws the crown of your head upwards to extend and lengthen the neck, feeling your skull find its balance at the top of the pine will complete the process of finding the right posture



Benefits of correct alignment:


By learning to align your posture correctly, straightening your back, you increase your mental strength as well as the growth of:


- vital energy
- focus
- charisma
- intuition
- subtle awareness;
- clear thinking

MEDITATION POSTURES:
You may have heard of the "Lotus" position in yoga. This name comes from the effect that it produces on the body, enhancing the ability to withdraw the mind from the external world and connect to the divine. A lotus flower grows in turbid, polluted waters, yet its petals do not wither when the water touches them, but roll off leaving the blossom unaffected. The lotus flower also serves to purify the water by its very existence, consuming the extra nitrates present. Lastly, the spiritual symbolism of the flower also comes from the way that this small flower is linked to the great moon, opening and closing its petals according to the movement of that great celestial body. The lotus position and its variations are designed to allow for an ideal flow of energy in the body, controlling the lower centers and opening up the higher ones, which facilitates elevation of consciousness.

  • Padmasana — lotus posture: at first, place the right ankle on the left thigh, then the left ankle on the right thigh. Ideally the heels of the foot should be in contact with the torso, as this helps to control the lower cakras.

  • Ardha Padmasana — half lotus posture: left leg remains on the floor, place the right ankle on the thigh of the left leg.

  • Bhojangasana — cross-legged sitting posture: the feet stay on the floor, with the ankles placed one in front of the other or under the knees.

  • Siddhasana — accomplished posture: beneficial only for men. On the contrary, for women, it is not recommended! Rest the left heel in the perineum and create pressure; buttocks remain on the floor; the second foot lays on top of the left foot and the heel of the right foot presses into the pubis. For men, the pressure of the heel helps to gain additional control over the genital area — the more control in this area, the easier it is for the flow of energy to rise.

Using a chair:

When you are still getting habituated to meditation, if your body is quite stiff and the pain from your knees or back is very distracting, you may want to practice sitting in a chair. Also some people may have injuries that prevent them from being able to sit on the floor cross-legged.

However, in that case, I would recommend using a hard chair, and not leaning on the back, so that the spine is freely supported. Make sure not to use a chair with a seat that is tilted backward, as that will make it nearly impossible to keep the spine erect. Similarly avoid couches, beds or chairs with very soft cushions as you will not have enough firmness to align your spine on a firmly rooted base, and you will tend to slouch which blocks the breath and rising of the energy.


POSITION OF THE HANDS:

  • joined in a lock and placed on the legs;

  • or, with the palms facing upwards, place the left hand below, right hand above, index finger of the right hand brought out (between the thumb and the index finger of the left hand)

This positioning of the hands is called a "Mudra" and creates a sense of peacefulness, as well as facilitating the withdrawal of the senses from the outside world — «Pratyahara» (Sanskrit). Once we withdraw the mind from the external world, we can more easily dive inside and discover the vastness of the massive inner Universe.


TONGUE folded in half — «Khechari mudra» (Sanskrit) — the lower part of the tongue presses up against the hard palate.

EYES are closed, shoulders relaxed as much as possible, face relaxed.

On one hand, you are aiming to achieve a perfect state of physical relaxation: the muscles, face, shoulders, eyes; on the other hand, internally, your mind is alert and actively engaged in the meditation process. It is important however not to strain when working to achieve concentration. It is more like allowing the petals of the mind to open and reveal the nectar within. It is an opening process that requires a relaxation that is not heavy and sleepy, but rather light, focused and aware. Noticing and releasing any tension in your face or body as you settle into the meditation process will give your mind bio-feedback that allows it to relax and find balance.
Factors that increase the body's flexibility:

- pure vegetarian diet;

- drinking sufficient water;

- using tumeric as it is anti-inflammatory and increases joint flexibility;

- regular one-day fasting;

- exercises: stretching and warming up the body, yoga asanas;

- mental factor: during meditation, the level of stress hormones decreases and as the mind relaxes, body begins to relax and open up more and more as well;

- patience and persistence: the body is constantly adapting to changes, and when sit regularly for meditation, the whole body will begin to adapt to this new habit, and stiffness will gradually disappear as the body becomes accustomed to it.



Stretches for Padmasana:

- press the knee of the bent leg towards the floor
- «Shotgun»
- «Lawn Mower»
- «Butterfly»
- «Butterfly» with forward fold
- «Namaskar» with the sole of the feet
- Forward and backward tilts with the leg over the shoulder
- Forward bends with the shin placed on the thigh


While performing the warm-up stretches, the goal is to gradually loosen the joints. Do not force the movements if there is pain. When you feel some kind of discomfort during the warm-up, stop the stretch when the pain is felt, stay in the position for a few seconds, and then very gently increase the stretch by one millimetre further than usual and come back to the initial position. Listen to and respect your body.

HOMEWORK
1) Experiment: pay attention to your daily behaviour — as soon as you notice that you do not have clarity, or inspiration, straighten your back and even take a deep stretch by interlacing your hands and stretching them vertically above your head to lengthen and extend the spine.

2) Master the posture: practice the warm-up stretches on a daily basis, and you will see improvements in flexibility within one or two weeks of consistent practice.


IN THE NEXT LESSON:

  • We'll talk about the everyday usefulness of water.

  • Which function, inherited from animals, helps us in meditation?

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