Meditation Postures – Choose your Meditation Style

We can choose from the tailor’s posture, the lotus posture and the Burmese posture.

There used to be a time when in the East it was quite normal to sit in the lotus posture Nowadays very few people are used to this posture and many people get backache or pain in their knees when they meditate in this position. If you find it difficult to cross your legs properly you may do better sitting on a chair or a firm cushion. Choosing the lotus posture might lead to a diminished flow of blood through your legs, it could injure your strings or sinews and you might be so distracted by the discomfort and the pain that you will find it very hard to meditate. If you suffer from backaches you had better start meditating on a chair or you might try to make the cushion or the seat a little sloping.

When we get more experience with meditating or if a good meditation posture comes natural to us it is advisable to meditate in a more traditional meditation posture. Traditional postures like the tailor’s posture, the lotus posture or the Burmese posture will eventually enable us to experience our meditations with even greater alertness and awareness. We sit closer to the ground, more symmetrical and the centre of gravity is lower. We can choose from the tailor’s posture, the lotus posture and the Burmese posture.

The Tailor’s posture
If you have enough flexibility in your knees, ankles and hips to be able to sit in the tailor’s posture this position is very suitable for meditation. The posture is stable and well-earthed. Unfortunately, not everybody can sit in the tailor’s posture. If this posture gives you backache it may be advisable to sit on a meditation cushion, called zafu. If you cannot cross your legs properly you may do better choosing to sit on a chair or a firm cushion. Choosing the tailor’s posture might lead to a diminished flow of blood through your legs, it could injure your strings or sinews and you might be so distracted by the discomfort and the pain that you will find it very hard to meditate

The Burmese posture
The Burmese posture is a good alternative for the tailor’s posture. In this posture you put one heel against your body and the other leg in front of it. It depends on the suppleness of your legs whether your knees touch the ground in this posture. Touching the ground with your knees is good for your stability. If your knees do not touch the ground or if your back starts to ache it may be advisable to use a meditation cushion, called zafu. From time to time you can shift the position of your legs if you like.

The Lotus posture
It is said that the complete lotus posture is the best possible position for meditation. In this posture you sit like a rock or mountain firmly earthed to the ground, well-balanced, symmetrical and with an attitude that radiates: this is me! From a spiritual point of view this posture represents the connection between heaven and earth. From a practical point of view you can just meditate longer with a good posture. This posture is only suitable for people that are very flexible. If you experience a constant pain in your knees you had better try one of the other postures to prevent permanent complaints as a result of this posture. The lotus posture can be practised completely or partly. In the complete lotus posture both feet rest on both upper legs in a crosswise position. The foot-soles point upwards. In the half lotus posture one foot lies crosswise on the other upper leg and the other foot lies on the ground just like in the Burmese posture or it lies under the other thigh. In the quarter lotus posture the left foot rests on the calf of the right leg and both knees rest on the mat.