Best Meditation Sitting Position: Different Stances Worth Mastering
Meditation sitting position

Whenever we think of the right meditation sitting position, we picture ourselves with legs wrapped over each other and our fingers poised in a zen-like position. In reality, there are hundreds of meditation stances! 

While most experienced practitioners are aware of only a few meditation poses, some yoga beginners don’t even know the basic posture for meditation! That’s precisely why we decided to help out. 

In this blog, Ekattva will share insights about the right meditation sitting position. From position to different stances, we will cover all necessary aspects of meditation sitting position. Let’s first understand the basic elements of meditation posture. 

Seven-point meditation posture

Meditation can be performed anytime, anyplace, and for any span of time. But to meditate successfully and for a longer duration, you have to make sure that your position is correct. Even if you are a professional mediator, double-check that you are pliable in your approach. To do so, you need to follow the right sitting elements of meditation. 

Yoga experts call this meditation method a seven-point meditation posture which is a popular traditional sitting position for beginners. Also called Virochana, seven-point posture has been used by skilled meditators for centuries and is recommended as the best way to help beginners enter the state of meditation. 

The major purpose of this basic meditation stance is to foster a calm, clear, and attentive mind in order to enhance the meditation practice. Seven-point meditation posture is highly practiced, especially within Tibetan Buddhism. 

Meditation sitting position
Yoga outdoor. Happy woman doing yoga exercises, meditate in the park. Yoga meditation in nature. Concept of healthy lifestyle and relaxation. Pretty woman practicing yoga on the grass

Seven elements of the right meditation position 

Whether you are thinking of performing the general meditation on the ground or by sitting on a sofa, there is a list of seven elements that you need to check just to make sure that you have the right meditation sitting position. 

Here are the 7 points that will let you examine your body to ensure if your general meditation stance is effective: 

Cross-legged position: The goal is to discover yourself seated into the full lotus position, which involves the folding of legs while sitting on a flat surface (be it ground or sofa). Make sure that the top of each foot is resting on the opposite thigh. 

Hands on lap or knees: Keep the hands in the restful position, either cupped together lightly in the lap with palms facing upwards, or resting palms downwards on the knees or even on the thighs. See what works best for you. Once you’ve picked the right spot for your hands, try not to move them during the rest of the meditation practice.

Straight Spine: The right meditation posture can’t be achieved unless you lift yourself up through your spine. It’s an important element of every meditation stance. Keep it straight, relaxed, and lightly upright, assuming it is just a stack of 5 cents. You might find it difficult to keep it straight in the beginning, but later, you will be able to sit comfortably in a meditation position for longer periods. 

Meditation sitting position

Natural gaze: Beginners will find it easy to perform meditation with their eyes completely closed. It will help you perform meditation in the right way. However, we recommend you keep your eyes slightly open and focus downwards. That’s because closing your eyes sometimes makes you sleepy and sluggish, which prohibits you from sitting in the right meditation posture. 

Relaxed Jaw: Another important element of the seven-point meditation position. Make sure your jaw is relaxed. Keep your teeth slightly away from each other so that they don’t clench. Also, gently hold your lips together. 

Tongue on palate: Our mind and body are relaxed during meditation. But it also generates a lot of saliva, which could distract you from the practice. Making your tongue touch the tip of your hard palate (just behind the teeth) not only reduces the flow of saliva but also the need to swallow it. This boosts your concentration and makes you sit in the right meditation position for longer periods. 

Bend head and neck: The seventh and most important point of sitting in the proper meditation posture is to bend the neck a little forward. Make sure not to keep it too high as it can cause mental wandering and agitation. Also, don’t keep it too low since it could make you experience mental heaviness and sleepiness. 

Useful tips and ideas for beginners to start morning meditation practice.

The seven-point meditation stance is the best meditation sitting position for beginners. It’s usually difficult to sit in the right position initially but after going through each and every point thoroughly, you will be able to start your meditation session and maintain the correct posture for a few minutes. 

Other meditation positions to try

As we said, there are single meditation stances. But to perform them, every beginner needs to master the seven-point meditation posture in the right way. Once you have attained perfection in the basic pose, you can try these meditation positions as well: 

#1 Standing meditation 

Standing posture is one of the best meditation positions out there. This meditation stance is perfect for those who spend too much time sitting hunched over their computers in the office. The whole point of standing meditation is to bring mindfulness into our lives. 

Practitioners who hold standing meditation position for longer duration nurtures mental & physical health, tranquility, consciousness, and power. The following are the right steps to perform standing meditation posture: 

  • First, you need to stand comfortably with your feet hip-to-shoulder-width apart. Keep your knees slightly bent and hips and spine relaxed. 
  • Gently raise your arms to mid-chest height with hands relaxed and fingers lightly extended. 
  • While imagining your head is suspended by a piece of string, breathe normally through your nose. 
  • Feel and observe your body and mind. Don’t let your posture collapse or become stiff.  

Hold this position for 2 to 3 minutes, slowly increasing up to 10 to 15 a day. 

Meditation sitting position

#2 Kneeling meditation 

Another popular stance to perform meditation, kneeling is the best way for sitting on the floor for meditation if you are not comfortable with a cross-legged position (seven-point stance). One major advantage of the kneeling meditation position is that it is easier for an individual to keep his back straight. 

If you are in a comfortable place to perform a kneeling meditation posture, give it a try. Here are the right steps to perform this meditation position: 

  • First, rest on the floor on bent knees. For beginners, it is advised to put a cushion under your bottom and place a mat beneath your knees to prevent any sort of knee pain after meditation practice.  
  • Relax your arms and place them either on your thighs or knees. 
  • Now gently lengthen your spine. Make sure not to overstretch or overextend your back. 
  • Keep the neck relaxed. 
  • Allow your head to stay level, looking forward, and gently tuck the chin. 

Ensure to root your weight back and down through your hips. It will help you avoid placing too much stress on your knees. 

Learn everything about Ekattva Yogshala’s online breathing and meditation classes.

#3 Lying down meditation 

If sitting or standing meditation postures makes you feel uncomfortable or even if you have back pain or sciatica, or your foot is in a cast, then our next meditation position is made for you. Lying down posture is one of the best ways to perform meditation for both men and women. This posture asks you not to exert any muscular effort to maintain this position. 

Lying down is also an option as a meditation position for beginners if it helps you feel more comfortable while you’re learning a new skill. Performing this meditation posture is really simple. To set yourself up, lie on your back with your legs about hip-width apart, toes relaxed out to the side, arms extended alongside your body, and palms turned up. 

Men and women who get sleepy while meditating horizontally should avoid performing lying-down meditation. Remember, the right meditation position is all about exercising your brain and strengthening your mind. These will become difficult to achieve if you are falling asleep. 

Above are the best positions to perform meditation. We know it would be difficult to sit in these postures at the beginning but the more you practice, the easier it will get. Start practicing your favorite meditation position with an attainable time – say 4 minutes. Choose the right meditation time as well!  

In case you are unable to perform any of these meditation stances, seek the guidance of a professional yoga and meditation teacher to develop your practice. Join wonderful meditation yoga retreats at Ekattva Yogshala Rishikesh today! 
Got any queries to ask? Send them at and have them answered by our yoga experts.

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