Yoga Teacher Training Forum

Lying on the back is not a suitable position for meditation because the mind has to stay alert and focused and lying down on the back will make it difficult and may make one drowsy and dull the mind, the practice of meditation should not be used to refresh a fatigued mind. Meditation requires a clear and alert mind a tired mind will be unable to sustain one-pointedness

The best suitable position is to sit with the back erect have the head and neck poised in line with the spine sitting comfortable and motionless on a cushion on the floor, the postures to adopt would be the most famous lotus posture, but not everybody is accustomed especially beginners so the easy posture, perfect posture, Egyptian posture are all suitable to sit in meditation.

Meditation should last 20 to 30 minutes long once or twice a day are most effective and the key is to keep the momentum daily without breaks is the best for real lasting effects.

One should conclude the meditation with the eyes closed for a few minutes before opening them, blink the eyes a few times as though releasing energy from them and clearing them, unfold the legs away and stretch them out straight along the floor and stretch the legs away from the body for a few seconds.

At the same time, yoga students should be stretching the arms straight up from the shoulders so that the fingertips reach up towards the ceiling, lower the arms, take two to three deep abdominal breaths while sitting on the floor, massage the legs with the hands for about a minute, then stand up, never jump up immediately meditation has ended.