Meditation positions: how to avoid back discomfort?

Meditation positions: how to avoid back discomfort?

What meditation positions should you choose?

(…) Meditation positions: I have a question about back pain. I do sessions for 20-25 minutes. I am sitting in the Burmese seat and generally, the position is balanced (i.e. I sit flat on my butt as in Sukhasan and Półlotosa). But unfortunately, the muscles of the spine are taking their toll.

What asanas would be a good warm-up besides stretching in sitting position? During meditation, when the feelings are unbearable, it helped me a lot to make Purvottanasana. I am open to any ideas on how yoga can help in meditation. I know – it’s best to have a yoga session before meditation. I confirm that it is so pleasant.

Meditation positions

Meditation is an important element of yoga practice, so find your favourite position to do it. Body positioning should be conducive to calm the mind, focus, conscious self-observation and … keeping the spine straight for a long time in one position.

What meditation positions should you choose?


Correct meditation positions

The correct position during meditation should provide great stability with minimal effort.

Siddhasana or Sukhasana (Sit Cross) is such a position for many.

It is worth trying these body positions using a pillow or placing two blocks under your knees.

This can help relieve the spine.

With better knee and hip flexibility, you can try meditation in Padmasana (Lotus Position ) or Adrha-Padmasana (Halflotus Position).

But what if back pain appears in these positions?


Vajrasana, or how to relieve the spine?

One way to make meditation more comfortable for your body is to look for the right sitting position.

Check Vajrasana – this asana does not cause the unpleasant opening of the hips, which after some time can lead to discomfort in the lower back.


If you are not very attached to a formal meditation position, try Vajrasana using the seat option. Such help can bring a clear difference to the whole practice. The bench can be replaced with a structure made of blocks or books as well as blankets/pillows.

Of course, you can put something comfortable under your shins and knees instead of hard floorboards or a cold surface.

On the other hand, since you have already followed a certain path, it is worth a while to work on this topic.

Try to gently lengthen your spine during meditation or from time to time pull the top of your head to the ceiling.

I read the feeling that accompanies your practice as a slow process of relaxation of the spinal muscles, collapse in position.

You must be vigilant.

How do you meditate Do you visualize or focus on a specific subject? It is worth somehow drawing this aspect of attitude retention into the meditation practice itself.


3 Asanas good for practice before meditation

Asanas that I recommend immediately before meditation (when you don’t have the time or the desire to perform a full yoga session) are:

Bitilasana / Mariaryasana (cow-cat) – the cat’s back prepares the spine for bends and bends (mobility in the sagittal plane).


Janu Sirsasana, especially when you are sitting in Siddhasana (that is the Burmese sitting).

Janu Sirsasana

Parvatasana – A mountain in any position. You can do it in a standing version or another sitting position. An important element of this practice is the “stretching” extension of the spine. Once you find the perfect meditation position for you, think about the right breath and focus.


Watch a meditation lesson from our Facebook. You will learn:

How to start meditation?
Why meditate?
How to clear your mind of everyday worries?
How to combine meditation with yoga?

Start meditating! Achieve peace and balance. Feel the strength in yourself and start to admire the world, enjoy small things. Meditation is a gift for your body and spirit. When you meditate, magic happens! Allow yourself this magic.

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