Meditative asanas for better sleep and overall wellness

After scrolling on Instagram for hours, do you also feel brain fog? As if you can no longer focus on anything, and doing even small tasks becomes a challenge. Earlier, you could easily read a book for hours, and now you can’t even watch a thirty-minute YouTube video without taking a break. 

If you struggle to maintain focus, forget everyday stuff, and experience brain fog, then meditative asanas can help. These asanas not only strengthen your body but also improve focus and lead to a sharper mind. 

What are Meditative Asanas?

These are specific body positions which are designed in a way so they help you in your meditation practice. Usually, the goal of these asanas is to keep your body in a relaxed and comfortable posture so that your body does not become a distraction during meditation.

What are the benefits of Meditative asanas?

Balanced Mind

It’s easy to feel lost in the ups and downs of emotions that we all feel daily. To focus on your goals, you must maintain a balanced state of mind. These asanas can help us balance our emotions even when we are short on time.

Read our More Blogs: Yoga Mudra

Better Focus

Focusing on your body and analyzing your breath brings your awareness to the present moment. Eventually, training your mind to be more focused and less distracted. This improves memory and overall attention span.

Strengthen Mind Body Connection

These asanas increase your awareness of the internal and external body sensations. So, whenever you feel tightness in your shoulders, neck, or chest, you are more mindful of it. It activates the vagus nerve, letting the mind and body enter deep stages of relaxation.

Posture Support

These asanas allow the body to relax and stabilise your posture, allowing your mind to enter deeper states of meditation. It's easy to maintain these asanas for longer periods, as they adjust the blood flow. Increasing availability of blood in the legs and abdominal region.

Choose a meditative asana, in which you can stay still for a long time with comfort and ease. Make sure to keep your spine upright, so your life force energy (prana) is able to flow freely. Avoid any pressure on internal organs and maintain a relaxed stance.

Some Meditative Asanas for Relaxation - 

Sukhasana 

If you want to start practicing meditative asanas, then it is the easiest pose to start with. "Sukh" refers to feeling at ease. It's also great if you're tired of sitting for long hours. It helps to increase the strength of the back muscles, improve posture, and provide relief from back pain.

• To perform this asana, sit comfortably with crossed legs.
• Each foot rests on the opposite thigh.
• Gently place your hands on your knees, with palms facing upwards.
• Keep your head and back straight and breathe naturally.

Vajrasana

This is one of the best asanas for improving digestion. It is especially beneficial when performed after meals or before sleeping, as it helps you to fall asleep.

• Start by kneeling on the mat.
• Sit back so your hips rest on your heels.
• Keep your back, neck, and head straight.
• Rest your hands on your thighs, palms facing up.
• Take deep breaths and focus on them.

Padmasana (Lotus Pose)

It is one of the most commonly used asanas for meditation, which calms the mind. "Padma" means a lotus, which also connects this pose with spiritual progress and purity. This asana relieves tension from muscles, improves digestion, and also relaxes the mind.

• Sit straight with your legs extended in front of you.
• Bend one leg and bring its foot to rest on your opposite thigh.
• Place your hands on your knees.
• Look forward while taking deep breaths.

Siddhasana

"Siddha" means perfect. This asana can be highly beneficial for multiple purposes. It also protects from neurodegenerative disorders like Parkinson's or Alzheimer's.

• Sit on the floor with both legs stretched forward.
• Bend your left knee, bringing the left heel close to your body.
• Bend your right knee and place that foot in front of your left ankle.
• Gently lift and place your right foot over your left ankle.
• Slide your right toes into your left calf area for balance.
• Ensure your knees touch the floor and place your palms on your knees.
• Sit upright, looking forward, and breathe deeply for a minute.

After performing this asana, you'll feel a deep stretch in your hips, knees, and ankles. It reduces stress and increases emotional stability. You can also perform this pose when your hip joints feel tight and stiff.

Mudras like Anjali mudra and Gyan Mudra can be performed in combination with these asanas to increase energy, focus, and clarity of mind. You can even pair these poses with pranayama (breathing exercises) for increased benefits. 

FAQs 

Q1. How are meditative asanas different from other yoga poses?

All asanas are beneficial for our health and well-being. These asanas are special, as the main goal of performing these asanas is to maintain stability and a relaxed pose. And keep the spine upright.

Q2. Can I perform meditative asanas with low flexibility?

These asanas focus on maintaining a stable posture for relaxation and not flexibility. You can also use pillows and blankets for better comfort.

Q3. How long can I hold a meditative asana?

If you are new to this practice, then you can start by holding these asanas for 5-10 minutes. And gradually increase the duration. The key is to avoid pain or strain, which could distract you from meditation.

Q4. What should I focus on while performing a meditative asana?

Focus on the rhythm of your breath. The goal is to bring your awareness to the present moment and quiet the thoughts in your mind.

Q5. Do meditative asanas help with emotional regulation?

These asanas help in identifying the physical manifestation of emotions. If you feel tension or tightness in a particular area of your body, it's a sign of unexpressed emotions. Connecting with your breath and performing these asanas allows you to respond to your emotions more skillfully, rather than reacting impulsively.