Health Benefits of Sitting Properly for Meditation

Takeaway: Regular practice of seated yoga poses creates awareness, improves posture and boosts overall health.
Health Benefits of Sitting Properly for Meditation

If you are new to the meditation cushion, you may find it difficult to sit straight while in various seated poses and while meditating. Thanks to modern lifestyle, the tendency to slouch is prevalent and seems comfortable. However, the effects of slouching do not offer as much comfort as a correctly seated posture, which goes a long way in maintaining your health and helping you to enjoy the optimal benefits of meditation.

Benefits of Sitting Properly

Taking a seated posture properly offers a wide range of health benefits, including:

  • Improves lung capacity and lung health
  • Supports proper flow of energy
  • Supports spinal health
  • Relieves back pain
  • Boosts confidence
  • Alleviates stress and improves mood

How to Take a Seated Posture Properly

Assuming a properly seated posture is essential while meditating. Sitting with the spine straight promotes energy flow. Sitting properly helps one to meditate for a longer duration without feeling pain in the back and also prevents the legs from falling asleep. Correctly seated postures keep you relaxed yet aware.

While taking a seated posture for meditating, you may wonder which would be the right place to sit - the floor or the chair. While opting for the floor is highly recommended, sitting on a chair is suggested for those with health conditions or who find sitting on the floor uncomfortable. (Read more about how to get started meditating in Meditation: How to Find the Starting Point.)

Here are the important factors you need to follow while taking a seated posture:

  • Sit straight with your spine erect yet relaxed
  • Shoulders are rounded, down and relaxed
  • Tuck in your chin and keep your head balanced without tilting on either side
  • Place your palms on your thighs with your elbows at your sides
  • Observe if all of your muscles and joints are relaxed
  • Close your eyes, relax the facial muscles, relax your tongue
  • If you would like to meditate in lotus pose, you may assume the chin mudra

Seated Poses for Meditation

Lotus Pose

While assuming the lotus pose, the spine should be straight. Keep your chin slightly tucked and your eyes closed. Let your hands be relaxed in chin mudra. (Learn more about chin mudra in 10 Mudras for Your Yoga Practice.) You may also keep your palms on your lap and face up.


  • Sit straight on the meditation cushion or yoga mat with the legs stretched forward.
  • Bend your right leg at the knee and place your right foot on the left thigh. The right heel should be by the crease of your left hip.
  • Now bend your left leg and place the left foot on the right thigh. The left heel should be placed by the crease of your right hip. Do not lift your knees off the floor.
  • Assume chin mudra with your hands and place them on the knees.
  • Keep your eyes closed and maintain normal breathing.

Thunderbolt Pose

A beginner may find it difficult to remain in lotus pose throughout the duration of meditation. To avoid the focus shifting from meditation to the feeling of uneasiness, it is suggested to meditate in an easier pose, such as thunderbolt pose. While in this pose, keep your palms on your knees. If your ankles hurt, you may use blankets underneath them for support.


  • Kneel down on the mat with or without a meditation cushion with your spine straight.
  • Place the thighs together.
  • Space out the heels. The big toes should maintain contact so that you form a "V" shape with your feet.
  • Place your buttocks on the gap between the heels.
  • Let the palms rest on the knees.
  • Close your eyes and maintain normal breathing.

Garland Pose

Meditating in garland pose, or malasana, requires more endurance and, hence, can really give you a thoroughly satisfying experience. Termed the "yogi's squat," squat meditation has a long list of health benefits to offer. Squatting tones the lower body and promotes a healthy digestive system. It also elongates the spine, supports abdominal breathing, improves balance and focus, and promotes self-awareness.


  • Stand straight with your legs apart, maintaining hip-width distance.
  • Squat with the feet firmly on the floor. Your knees should be pointed upward.
  • Bring your torso forward between the legs. The hands should also be between the legs.
  • Place your palms together assuming prayer pose.
  • Keep your head facing forward.

Taking the right seated posture while meditating maximizes all related health benefits. It improves your focus, optimizes your breathing capacity, energizes the whole body and helps you to feel fantastic when you come out of your meditation session. Slouching may initially seem more comfortable, but remember its ill effects and what you gain by assuming the right seated posture. You are sure to enjoy every second of your sitting the right way on and off the mat.

Related Terms

Meditation   Yoga   Lotus   Thunderbolt Pose   Mudra   Prayer Pose   Yoga Mat   Garland Pose   Malasana   Mantra  

Posted by Rama Thamizharasu

Rama hails from the land of yoga and has been a yoga therapist for about 15 years. Her tailor-made yoga sessions aim at providing optimum benefits to the practitioners with various health conditions. Though she has not travelled beyond her native state to conduct yoga sessions, her writing on yoga has crossed boundaries. Her passion for yoga and writing has helped with producing a number of ebooks on yoga for quality life. Full Bio

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