Your Expert Guide To Meditation Poses And Techniques

by | August 12, 2021, 22:11 IST


As it is the world never stops.  We are always in a state of rush.  There is nothing in the universe that does not stop everything including time is in motion along with us. Yoga and meditation or spiritual practices like these can help you maintain stability to tide over any challenge or crisis. Spiritual practices like yoga can ground you making you more stable and restrained in your responses and reactions to external circumstances.


Try to practice any or all of the following meditation techniques for 5 to 10 minutes every day initially. With practice, you can slowly try to increase the duration of your meditation. Each meditation technique has been assigned a specific pose that you can adopt while meditating.


Yoga Asana – Sukhasana (Happy Pose)

Formation of the posture

  • Sit in an upright position with both legs stretched out in Dandasana
  • Fold the left leg and tuck it inside the right thigh
  • Then fold the right leg and tuck it inside the left thigh
  • Place your palms on the knees
  • Sit with an erect spine and close your eyes


Meditation technique - Swaas Dhyan (Breath Meditation)



  • Place your palms on your knees facing up (Prapthi Mudra)
  • Straighten your back and close your eyes
  • The time you take to inhale and exhale should be in a ratio of 6:6, i.e., if you inhale in six counts, you need to exhale in six counts
  • Focus on your breath entering and then leaving your nostrils as you inhale and exhale.

Yoga Asana- Padmasana (Lotus Pose)

Formation of the posture

  • Sit in Ardha Padmasana with your right foot over your left thigh
  • Lift your left foot and place it on your right thigh facing up
  • Pull your feet closer to your hips
  • Drop your knees to the floor
  • Place your palms in Siddha Mudra by placing your right palm in your left palm and join the tips of the thumbs.

Meditation technique- Sthiti Dhyan (State Meditation)



  • Look ahead for 5 seconds, behind you for another five seconds and on Right and Left sides for five seconds each.
  • Now close your eyes and recollect as many details that you observed as possible.


Yoga Asana- Vajrasana (Thunderbolt Pose) Formation of the Posture
  • Kneel down gently on your mat
  • Place your pelvis on your heels with your toes pointed outward
  • Keep your heels slightly apart
  • Place your palms on your thighs
  • Straighten your back and close your eyes


Meditation technique -Trikon Dhyan (Triangle Meditation)



  • Keep your spine erect and gently close your eyes
  • Imagine a triangle in front of you.
  • Meditate on this triangle for the entire duration
  • All this needs to be done through the power of visualization
  • In conclusion, at the end of the meditation practice imagine that this triangle is gradually merging into the universe

Meditation can bring you into a state of pause.  This brings great clarity to you in terms of what directions to take in life.  Therefore whatever happens in your life occurs as causality and you can make the right decisions, and choices. Meditation aids in holistic well-being as a healthy mind leads to a healthy body. Stay free from stress and anxiety by making meditation a regular part of your daily routine. 

Also Read: Learn The Benefits Of Meditation From Master Danny Gorgonia

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