A Brief Guide to Meditation Postures For Beginners

meditation postures for beginners

How do you prefer to practice meditation? Do you like sitting or love lying? Numerous questions might arise in the mind of a yoga beginner. However, not everyone knows the right way to practice meditation. Keeping that in mind, here are some of the best meditation postures for beginners.

This helps you choose the right meditation posture so that you can sit or lie in a meditative stance for longer. The longer you are comfortable in a single stance, the more are the chances that you enter a deeper state of meditation. Read on.

Different Types of Meditation Postures For Beginners

Quarter Lotus

It is one of the easiest meditation postures for beginners. All you have to do is fold your legs while sitting naturally on a floor or a mat.

When you fold your legs, one foot is under the other and placed naturally by each other’s side without putting in any extra effort. If you find it a little hard, place your hands over your knees.

Half Lotus

Another meditation posture for beginners is the Half Lotus. Sit in a natural Quarter Lotus position. From there, lift your left leg and place it over your right leg. However, make sure your right leg is extended on the ground.

Be in that position for a while and change your legs. Extend your left leg and place your right leg over the left leg. This opens your hips a little and further increase your balance to sit down.

Full Lotus

All the spiritual seekers practice meditation while sitting in a Full Lotus position. In this position, you have to place one leg over the other such that your feet rest on your thighs. For instance, make sure your left foot is resting on your right thigh.

Similarly, place your right foot on your left thigh. This might feel a little uncomfortable on the first try. It challenges your ankle mobility and knee flexibility. So, you are advised to practice the Half Lotus position until your knee opens a little.

Burmese Position

One of the most relaxing meditation postures for beginners is the Burmese position. In this stance, you place your feet on the ground. They do not overlap or cross each other. Neither are they in any complex position.

Rather, you place your feet close to your groin where all your leg is in close contact with the ground. It does not put any additional pressure on your knee or thighs. Practicing the Burmese position extends the area of your knees. So, make sure you sit in an open place to be more comfortable.


If you have any difficulty in sitting with your knees bend or legs crossed, there is one more meditation posture you can try. Sit on your shin bones just like you sit in the Child’s pose. Keeping in mind the long sitting time for meditation practice, add a pillow to your pose.

Place a soft pillow on your calves before sitting on your calves. This minimizes stress on your calves and thighs. Hence, you can sit for a longer time while practicing meditation. The best thing about this pose is that you work on concentration as well as stress removal from your legs.


If everything fails and you just can’t sit with either leg crossed or on your shin bones, sit on a chair. Plenty of yoga practitioners have knee or leg injuries. Therefore, their legs don’t carry much weight or bear any pressure.

In that case, you can simply sit on a chair to practice meditation. However, you can use different yoga materials like yoga blocks, blankets, or bolsters to increase your comfort level. Place yoga bolsters behind your back for more comfort.

Lying Down

Corpse pose is another pose that uses a lying posture to practice meditation. There is no set rule to practice this. Just be conscious of your breath while lying down to practice meditation.


Meditation is one of the top techniques of yoga for stress reduction that you should practice daily. Therefore, it is crucial to stay in a meditative state for as long as possible. So, you should be as comfortable as possible while practicing meditation. Hence, choose from the best meditation postures for beginners and reach the deepest cores of your mind.

Read More:- Vipassana Meditation For Beginners

Harleen Bhatia

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