Top 5 Poses for Preparation of Mindful Meditation

Do you wonder how saints and Maharishis used to meditate not for hours but days? These saints performed Yogic poses on a daily basis like Headstands, handstands, and other advanced poses in order to warm up their bodies for the intense sessions. Consider sitting for a meditation class for an hour and going back home with pain in your knees or back or even the tailbone. This is the biggest pebble people stumble upon every time they sit for the ‘Dhyna’ or what you call esoterically as meditation. A lot of new age and naïve Yogis experience pain and discomfort during or after the sessions and this completely defeat the whole purpose. Exercising should feel good and not as a burden that you need to carry on a daily basis. Nonetheless, there is hope and the art of Yoga has some special poses that prepares your bodies for intense silent meditation sessions.

These poses are crafted in such a way that your entire body and the connecting muscles loosen up, offering you a perfect environment to stretch and sit in a particular position for prolonged hours. Here are 5 poses that you must perform prior to the Meditation sessions:

1. Malasana or Yoga Squat

Forget the stereotypes saying that Squats build only the glutes and thighs. Yoga Squat or Malasana opens the groin area, and warms up the hip flexors and the adductor muscles to its full potential. If you are a beginner then you might feel a little discomfort to conclude the pose because of the non-flexible open muscles but with time you will see the benefits.

How to do Malasana

  1. Stand with your feet apart that is slightly wider than your hips space.
  2. Start bending into a normal squat position or ideally as you would sit on the Indian style toilet or squatty position. Do not bend beyond your comfort as a beginner.
  3. Bring your palms in Namaste position and keep your back straight and slightly protruding out.
  4. As a beginner, start by placing a towel or a pillow under your hip area for support.
  5. Stay in the position till the count of 20.


  1. You feel comfortable while sitting in half or full Lotus pose, or Siddhasana.
  2. Malasana benefits people with IBS (Irritable Bowel Syndrome).            

2. Bitilasana or Cow Pose

Cow Pose is a great way to massage your spine and prepare the organs as well as the tailbone for an intense meditation sessions that last for hours. This pose is a great tool for beginners to start with their preliminary meditation sessions.

How to do Bitilasana:

  1. Bend down on the floor like a “table top” position. Make sure your knees are in line with your hips, elbows straight and spine in a straight line.
  2. Look straight and inhale deeply while lifting you’re the bones in the sitting position and the chest towards the roof.
  3. At the count of 10, exhale slowly and come back to the original calm “table top” position.
  4. Repeat 10-20 times.


  1. Massages the spine.
  2. Stretches the front abs and the neck.

3. Utkatasana or Chair Pose

 If there is one pose that prepares your lower body muscles and stimulates the diaphragm and heart, then it has to be Chair Pose. You get a chance to strengthen your arms and legs as well.

How to do Utkatasana:

  1. Stand in Tadasana and inhale deeply while you raise your arms towards the roof, keeping them perpendicular to the floor.
  2. Now at the count of 5 exhale and slowly bend your knees and try getting your thighs parallel to the floor. Bend in a way that the torso forms a right angle with the top portion of the thigh.
  3. After a count of 10, come back to the same position and repeat for atleast 10 times.


  1. Strengthens the torso and thighs.
  2. Good for digestion.

4. Uttanasa or Standing Forward Fold

A Yogic pose that releases your spine and lower back from the miseries of frozen stuck muscles and lets you sit for meditation with ease. If the back crackles or your knees pop, then bid adieu to these problems forever.

How to do Uttanasa:

  1. Stand with your feet as wide as the width of your hips.
  2. Bend your knees while you roll down the lower body until your face is in front of the knees.
  3. Shake your head once and relax the muscles.
  4. Sway your upper part of the body side-to-side till you feel relaxed. Now stay in the position for some time.


  1. Good for the tailbone and the spine.
  2. Brings blood flow towards the head and shoulders.

5. Jathara Parivartanasana or Reclining Twist

This Yogic pose prepares the upper body part to withstand the intense meditation sessions that runs for prolonged hours. Apart from spine, this pose will massage your hips as well as the torso areas, giving them a chance to warm up.

How to do Jathara Parivartanasana:

  1. Lie down on your back and bring your knees above and stick it your chest. Swing side-to-side for a start massage.
  2. Bring down your knees making 90 degrees with your upper body and while you twist your back to the left, turn your head towards the right.
  3. Keep your hands stretched out in both directions.
  4. Repeat the process and bring your knees and head to the opposite directions.
  5. Hold each side for about 5 seconds and repeat.


  1. With time, perfects the digestive system

With these poses, now no more crying over back pain post an hour long meditation session.

Top 5 Poses for Preparation of Mindful Meditation