What posture works best for beginners?
Written by
Natalie Hamilton
Reviewed by
Prof. Graham Pierce, Ph.D.Choosing the right beginner meditation posture is about balance. You want to be both comfortable and alert. Your position should create minimal physical discomfort while keeping your mind alert and focused. Try to avoid getting into positions that cause pain or numbness in your body while meditating. Good alignment helps prevent injury and allows for better distraction in your practice while still encouraging and allowing for concentration.
Spinal Alignment
- Neutral spine: Maintain natural S-curve without slouching
- Head position: Ears aligned over shoulders
- Pelvic tilt: Slightly forward tilt for seated postures
Support Systems
- Cushioning: Use zafu or folded blanket under sit bones
- Backrest: Chair support for lumbar curve
- Knee padding: Cushion under knees for cross-legged positions
The sitting upright position is best for most beginners. Cross-legged on a cushion, the hips should be above the knees. While the spine should be straight, it should not be too rigid. Hands should rest on thighs or in the lap. This position ensures comfort and mental alertness during exercises based on breathing.
Using a solid chair is practical if sitting on the floor is uncomfortable. The chair should provide good back support. The feet should be flat on the floor. A cushion can be placed in the lumbar region if desirable. Proper postural alignment is observed, and there is comfort during prolonged periods of use.
Lying postures are ideal for the body scan or relaxation practices. Lie on your back with bent knees and feet flat. Place a pillow under your head and under your knees. This relieves the strain on your lower back. Stay alert, and place your arms slightly away from your body with your palms up.
Steer clear of positions that produce physical distraction. Numbness is a sign of poor blood flow. If you do experience tingling, adjust immediately. Change positions every 10-15 minutes initially. If you feel more comfortable, this will support your continued practice more than perfect posture will.
Read the full article: 10 Transformative Benefits of Daily Meditation
