Seated Meditation Pose
Find inner peace with the Seated Meditation Pose. A simple guide to help you relax, breathe, and focus. Perfect for beginners!
The Seated Meditation Pose mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Seated Meditation Pose Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Spinal Erectors (erector spinae)
Seated Meditation Pose Variations and Alternatives
How to do the Seated Meditation Pose
Easy Yoga Pose Stretching Instructions
Positioning:
Start by finding a comfortable, quiet space where you can sit undisturbed.
Sit on a yoga mat or a soft surface if available.
Seating Position:
Sit with your legs crossed in front of you. If you’re flexible, you can place your feet on your thighs (this is known as the Lotus position).
If this is uncomfortable, simply cross your legs in a comfortable position where your knees are lower than your hips.
Posture:
Keep your back straight and your shoulders relaxed. You can place your hands on your knees with palms facing up or down, depending on what feels comfortable.
Align your head directly over your spine, keeping your chin slightly tucked.
Breathing:
Close your eyes gently and take a deep breath in through your nose, filling your lungs completely.
Hold your breath for a moment, then slowly breathe out through your mouth.
Continue this deep breathing pattern, focusing on your breath and letting any tension in your body melt away.
Meditation:
Once you feel relaxed, focus your attention inward. You can think of a calming word or mantra, or simply focus on the sensation of your breath.
Stay in this position for as long as you feel comfortable, ideally for 5 to 10 minutes.
Ending the Practice:
When you are ready to finish, take a few deep breaths again.
Slowly open your eyes, wiggle your fingers and toes, and stretch your arms overhead.
Gently bring your hands to your heart center in a prayer position and bow your head slightly in gratitude for the practice.
Tips:
If you feel discomfort in your knees or hips, adjust your seated position or consider using a cushion for support.
Focus on maintaining a calm and quiet environment to enhance your experience.
Seated Meditation Pose FAQs
What muscles does the Seated Meditation Pose work?
The Seated Meditation Pose mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Seated Meditation Pose?
None. The Seated Meditation Pose is a bodyweight exercise, so you can do it anywhere.
What are some Seated Meditation Pose variations and alternatives?
Similar exercises include the Animal Resting Pose, Baddha Konasana Flow Pose, Boat Pose and Child Pose Arms-To-The-Side.
Training calculators
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