Sutra 1.2 of the Yoga Sutras of Patanjali: “Yoga Chitta Vritti Nirodha”
This Sutra states that our highest duty, or Dharma, is to ourselves—to maintain a balanced state of mind and to have faith. Keeping balance despite the ups and downs of life is our essential duty. We must stay aware of our mental state during daily activities and ensure we remain positive. If our mind gets disturbed, our first duty is to immediately restore balance using techniques like simple asanas, pranayamas, and meditation. With a balanced mind, we can effectively perform our daily duties.
Understanding one’s duty in any situation is crucial. Prioritize your duty and then proceed. By fulfilling your Dharma, you are protected from suffering and pain. Yoga outlines a hierarchy of duties: first to self, then to family and friends, followed by work, society, and finally humanity.
Meditative asanas are specific yoga postures designed to facilitate meditation by promoting physical stability, mental clarity, and inner peace. These postures, such as Padmasana (Lotus P ose) and Sukhasana (Easy Po se), are intended to be held comfortably for extended periods, allowing practitioners to focus inwardly without physical distractions. By aligning the body and minimizing effort,they help enhance concentration, mindfulness, and overall well-being, making them essential for achieving a balanced state of mind and deepening one's meditation practice. Incorporating them into daily routines can lead to significant physical, mental, and spiritual benefits.
Now that we have an understanding on “What is Meditative asanas?” - Let’s begin your contemplative journey with a meditative asana like the Lotus Pose to grasp these life aspects.
Recommended – YOGENDRA PADMASANA (Meditat ive Asanas): The Lotus Pose
The lotus, growing amidst muddy water yet blooming in full glory, symbolizes the essence of this asana. This meditative asana is a symbol of peace, highly favored by yogis for its promotion of physical stability and psychological equanimity. It is one of the foremost meditative asanas, embodying the rise above surroundings.
Lets understand how to do the Lotus pose
Starting Position:
- Sit on the floor, on a mat, with legs fully stretched out, without any support.
- Keep your mind relaxed and passively aware.
Sequence of Steps
1. Gently bend the right leg inward at the knee and, using your hands, place the right heel at the root of the left thigh, with the sole turned upwards.
2. Similarly, place the left heel at the root of the right thigh, sole-upturned, so the ankles cross and the heels touch closely.
3. Press both knees to the ground, tighten the feet against the thighs, and press the heels firmly against the upper front margin of the pubic bone.
4. Hold your body erect, chin in and parallel to the ground, chest forward, with the head, neck, and trunk in one straight line. Moderately draw in your abdomen.
5. Place your left hand just below the navel, palm upwards, and place the right hand over the left in the same manner.
6. Close your eyes (or fix your gaze at one point) and passively observe your breath (final position).
7. If your mind wanders, gently bring it back to your breath. Alternate the use of legs regularly.
Posture Release:
- Gently open your eyes, use your hands to release the legs one at a time, and stretch them forward if needed.
- Maintain the mental state for as long as possible.
Recommended Practice:
- Start with half a minute to one minute and gradually increase to ten minutes with regular practice. Meditative asanas like padmasana are door ways to self-discovery, not competitions.
Limitations / Contraindications:
- Acute arthritis
- Psychological disorders like depression
Benefits of the Lotus Pose:
- Corrects faulty posture
- Improves flexibility in the pelvic, knee, and ankle joints
- Increases blood circulation in the abdominal area, aiding digestion
- Enhances body and breath awareness
- Improves concentration and fosters a quiet mind
- Builds mindfulness and present-moment awareness
- Promotes inner harmony
Elevate yourself like a lotus in full bloom, even in muddy water. By practicing them, you can discover the many worlds within you. Embrace meditative asanas to nurture your inner peace and balance.