I have been presenting portions of Patanjali’s Ashtanga (eight-limbed) Yoga to introduce you to concepts important to meditation from a Yogic perspective. I have discussed a couple of the yamas, Aparigraha and Brahmacharya, which are a part of the yogic code of conduct. In this article, I want to share with you Patanjali’s third limb: Asana. Before we discuss this well-known element of yoga, I want to point out that the eight-limbed yoga is a step-by-step instructional on achieving a merger with the Absolute (the Yogic term for the one true reality); the yoking of yoga. In this regard, the asanas prepare the practitioner for meditation and, ultimately, for yoking. Thus, I will also discuss how the asanas relate to meditation posture; in other words, the best positions for you to practice meditation.

Asana

Silence and union are the hallmarks of a complete yoga practice, but asana, or poses (typically referred to as yoga here in the West), is an essential limb. A weakened, tight, restricted, and painful body is not conducive to yoking, so if one cannot sit comfortably in silence (meditation), samadhi is unlikely.

Asana means a manner of sitting or literally sitting posture. Long-term sitting is required to cultivate the endurance and energy needed to reach the higher realms of meditation. Although the lotus posture is the most conjured image when one thinks of meditation, it is not imperative. Any comfortable sitting position is adequate if one can sit up straight (which is required in the beginning). Patanjali defines asana as being “seated in a position that is firm but relaxed.”

Asana, as poses, is the means of acquiring the ability to sit comfortably and meditate, making asana practice essential to yoga. Along with strength and flexibility, a steady practice of postures brings balance (both physical and mental) and focus to the mind—two necessary precursors to silence.

As you will see, regular silencing has a massive effect on the body (backed by extraordinary research), mind (more studies), and character (yup, studies even here). So, like dominoes falling uphill—postures, sitting, silence, physical changes, mental changes, character changes, more postures, more sitting, and more silence—in a perpetual rising cycle, the interrelation between movement and silence is the fuel to power this ascending spiral.

Posture

Sitting is essential to meditation. The term asana—the third limb of Patanjali’s eight-limbed yoga—means sitting posture, so the poses we perform in yoga class are specifically designed to condition us to sit comfortably in meditation. But why sit? Isn’t it more comfortable to lie down? No, lying down is the quickest path to falling asleep, especially for beginners. It is far better to be upright and alert, with the spine straight, pointed in a direct line upward toward the divine.

Some say it is vital to always keep in contact with the earth. While I am not a stickler on this practice, I do believe it has some advantages. The first is a sense of grounding. One intention we may take on during meditation is to open each of the seven chakras. The first or root chakra, positioned at the base of the seat, is for grounding us to the material plane, the physical dimension. Nothing represents the physical dimension more than the Earth, so being rooted to it like a tree, burrowing its limbs deep into the ground, gives us the greatest stability.

For this reason, many suggest having one’s feet (or seat) planted firmly on the ground at all times (which is known as “earthing”). Some even go as far as recommending that one buy a special mat equipped with electrodes that provide an electric current to simulate what we ostensibly receive from the Earth. Again, I am not a stickler for this practice, but I certainly cannot see any harm in connecting to the ground during meditation. To do this, one can sit directly on the floor on a mat, as a mat will not be enough of a barrier to prevent electrical conduction. Alternatively, one can sit upright in a chair with feet planted firmly on the floor. Kneeling on the floor should also be fine. The only question may arise with a kneeling chair, where the feet rarely touch the ground (one can sit regularly on these chairs with feet planted on the ground). I do not believe kneeling in one of these chairs, or more importantly, not having one’s feet on the floor, is any real hampering to effective meditation. Staunch proponents of earthing, I would imagine, might have something to say about this. Still, I have encountered nothing in my extensive studies of yogic writing to feel the need to be religious about this particular practice. My rule of thumb is if you can connect to the ground or earth, then do so, but if you cannot (like when in an airplane or on a ship), then really…just meditate.

If you sit cross-legged on the floor, make sure you can sit straight up. This will require you to either have flexible hip flexors or use a prop, like the wall, to keep your back supported. When I used to meditate sitting on the floor, I would use blocks under the outsides of my knees, and I would fold up a blanket to raise my buttocks a few inches off the ground. I would then sit upright against the wall to maintain the arch in my back throughout the meditation, and my spine was then aligned in a straight line upward. Think about the energy flow from the earth as it enters you through the root chakra and moves up your spine, passing every chakra along the way up to the sixth—the third eye—where it exits out to the external world. I could meditate this way for hours.

If you elect to sit in a chair instead, it would be ideal to sit on the edge so that you can easily plant your feet on the floor and maintain a 90 ° angle at your knees and hips. Further, this on-edge position will allow you to maintain the arch in your lower back by rocking your pelvis forward. In either floor-seated or chair-seated postures, your hands can be placed either on your thighs, palms up, or folded comfortably in your lap (alternating between the two during meditation is fine).

Now, some people have physical obstacles that might prevent them from sitting comfortably in either position. In these cases, sitting flat against the chair back (or wall if on the floor) is okay, alternating between sitting up straight and slouching. Full-time slouching is not recommended, as it will lead to low back pain, just as full-time upright sitting will. Yoga blocks can be used underneath your feet to lift them several inches, taking pressure off tight hip flexors. A pillow can be used in any number of ways underneath the buttocks for those who have pain when sitting for extended periods. Yoga blocks can also be placed under the knees for the same reasons when sitting on the floor.

Plenty of times, I have had to search for alternative sitting positions. For instance, as I built my sitting endurance, I often needed to switch between sitting cross-legged and with my legs outstretched. I have meditated, as I have said, on airplanes, in dentist’s chairs, on a medical table getting stitches, in cars, at meetings, and on wooden benches in a courthouse. The most essential factor in each of these scenarios was simply the meditation itself. So, as you get better at quieting your mind and going within, you will find new and creative ways to sit in silence. If you can plant your feet or your seat on the Earth, then great…but, really, just go within.