The word asana means stillness or a steady, comfortable seat. This system of hatha yoga asanas or postures is designed to release tension, preparing one to sit comfortably for meditation. The authentic hatha yoga poses shown here lead to a sense of well being and harmony conducive to deeper meditations. We demonstrate a variety of positions — on both mat and chair — so that you may find the one(s) most comfortable and effective for you.
There are several common seated postures used for meditation. We begin by demonstrating sitting in a chair. In order to encourage the free flow of energy in your spine, sit with a straight back if comfortable, not leaning against the chair. Place your feet flat on the floor and your hands in one of the three positions: palms up close to the knees; palms close to the torso; or palms down on the thighs. Choose the arm and hand position which helps your spine to be straight and comfortable.
If you are most comfortable sitting on the floor or mat, one meditation pose is to sit cross-legged with your palms either close to the knees or the torso. Using a cushion may make you more comfortable when sitting on the floor. Another possibility is to sit in the firm pose with or without a cushion. You may want to use a Zen bench (a wooden platform) to sit in this position. Try these meditation positions and find which is most comfortable for you.
We ask you to commit two hours a week to selfless service. This service can be anything you choose ranging from helping a family member or neighbor to volunteering at a nonprofit organization.
This commitment is solely between you and your inner self.
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