What are the effects of insisting on yoga sitting meditation?

Why should you practice yoga meditation every day and what are the effects of meditative sitting?

There are 108 international standard yoga asanas, which are called basic standard asanas, and the rest of the asanas are variants on this basis. The effect and posture of each asana are different, if the yoga is subdivided, it can be divided into: standing asana, semi-bending asana, squatting three-dimensional asana, and sitting asana.

Today, we're going to talk about sitting asanas.

Although the seated asana is said to be practiced while sitting, the effect of the asana is irreplaceable. Yoga sitting is generally used as a meditation asana before and after the practice, and is used as a warm-up body pose and ** asana practice.

So sitting posture is also an essential asana, when your seated yoga practice is proficient, you can adopt sitting practice while meditating, help the body to wake up or ** energy, help activate the connection between the body and the brain. When meditating, mobilize your mind to train your body to keep yourself calm while meditating.

The following two seated yoga poses are called classic asanas, so let's practice them together!

1.Lying in heroic pose.

Chinese asana name: Lying Hero Pose, Sanskrit name: supra virasana, English asana name:

Reclining hero pose, supta means lying down, vir means hero, and asana means asana. Practicing Lying Hero can help stretch the abdomen, waist and front of the thighs to relieve tension in these areas, while massaging the pelvic area to nourish the pelvic bones. People with leg, waist, and shoulder pain are suitable for practicing recumbent hero pose.

How to practice: aStart kneeling with your legs together with your feet straight, sit on your calves with your hips and breathe slowly.

b.With your legs open to your sides, sit on the mat with your hips on your hips and lean back, your hands bent at your elbows behind your back, your forearms on the ground, your fingertips on your toes, and your upper arms supporting your body.

c.Press down, tilt your head back, raise your chest, adduct your abdomen, and hold the posture for 30 seconds. Slowly retract the movement and return to the kneeling position to rest.

2.The best sits and stretches.

Sitting is a common asana in yoga sitting postures, and it is also a commonly used posture in yoga meditation. Compared with simple sitting, half lotus sitting, lotus sitting, vajra sitting, auspicious sitting, etc., supreme sitting is more acceptable to yogis. Yoga supreme pose, foreign language:

Siddhasana, which translates to Siddha, is Siddha, thought to be a demigod of consciousness. When your yoga practice reaches the unity of meditation, seated asanas don't need to be effortless.

How to practice: aStart by stretching your legs and sitting up straight, first with your left leg crossed inward, at the base of your right leg, with your right leg crossed inward, and then around your left leg and at the heel of your left leg.

b.Hip position, tail vertebrae on the ground, body straight, hands raised above the head, fingers interlocked, backhand stretch shoulders, arms. The head is slightly raised.

c.Hold the asana for 30 seconds, retract your arms, and switch between your legs to practice again.

The above two asanas are the classic asanas in yoga sitting postures, and many yogis use these two asanas to wake up the morning and stretch their bodies. You can also try it.

It can relax your body, soothe your mood, improve your temperament, make your body healthier, and relieve your fatigue.

The art of yoga is, in the final analysis, the art of meditation, and the practice of yoga is ultimately the practice of mind and soul. Through sitting meditation, on the one hand, you can relax your back muscles and free the whole person from the tension and busyness of the day, and at the same time, you can have a deeper understanding of the true meaning of life and the mystery of the universe after a long time of meditation.

Benefits of Yoga Meditation.

Benefits of Yoga Meditation, meditation is an important way of yoga exercise, but many people don't understand the benefits of this meditation. The following article details the benefits of yoga meditation and hopes that it will be helpful for those who want to learn about it.

Meditation is a very important part of yoga, usually before practicing yoga, first meditation can relax the mind and body so that you can concentrate on the following yoga practice, and secondly, meditation can help adjust the way you breathe and pave the way for later yoga practice.

Meditation yoga, in the 60s of the 20th century, due to the leadership of George Harrison in the Beatles, many choirs became interested in Indian **, musical instruments. Every two days, repeat the meditation for 20 minutes following the meditation**. And this is a stress-relieving method to reduce heart disease and stroke.

Introductory practice techniques

Sit. In traditional Chinese medicine, meditation can not only strengthen the body, but also remove subjective delusions and obtain peace and happiness.

Many Zen masters and practitioners are often able to exercise their minds to ward off illness. It shows the incredible potential of the mind.

Meditation method. Time.

At the beginning of practice, it is better to be silent in the morning and evening; After mastering kung fu, you can be free and casual, and you can live in the city without being disturbed.

Get ready. The air is smooth, and the stool or bed is prepared, and it is advisable to be gentle.

Sitting posture. Sitting posture is also very helpful for our meditation practice, so we are also very demanding of sitting practice, and everyone should pay attention to their breathing coordination when practicing this pose.

Single kneeling and double kneeling (sitting) are acceptable. Place your left hand under your right hand and rest your palm facing up on your calf. The head is naturally straight, the eyes are closed, the lips are closed, the tongue is licked on the palate, the nose is facing the navel, the shoulders are relaxed and drooping, do not rise, and the back is not against the wall.

Take care. Dr. Jia, the founder of the stress reduction program of a well-known university medical center in the United States, proposed this meditation method that emphasizes the concentration of the mind at all times - pay attention.

Theory. "Be attentive, with a certain level of preoccupation, but with the ability to take advantage of anything that is dictating your perception.

You can pay attention to a person's talking, running, or dancing, and you can even take it with you'Keep an eye out for eating, shaking hands, or driving a car. In fact, your whole life can be the goal of meditation. ”

Method. Give your full attention to everything you do. For example, eating grapes: feel the structure of grapes, their taste, and even the process of growing into a whole bunch of grapes.

This method is used to have a special effect - when eating, chew slowly and taste slowly, and as a result, you will eat less.

This even led to the introduction of the "Roaming the Whole Body" method, where you first close your eyes, focus on your right foot, and then shift your focus to the rest of your body.

Pranayama. The breath must be slender and profound, deliberately introduced under the umbilicus, in and out slowly, avoid shortness or vocalization.

Concentrate. Sit quietly, pay attention to the umbilicus, there is only one "empty" word in the mind, so that the heart is dependent on each other, and gradually do not realize that there are hands, bodies, and me, and from then on enter the realm of mind and breath and forgetfulness, that is, into the concentration.

Benefits of Yoga Meditation.

1. It boosts your immune system.

Regular meditation acts as a natural antioxidant, increases blood flow, helps the body eliminate impurities in the body, invigorates blood and nourishes the skin, and has a good anti-aging effect.

2. It makes your heart happy.

1. Meditation on the move.

Practicing asana is the most common method of yoga into mobile meditation, mastering this method makes the joints and stretching parts of the body reach the limit, why is the waist bone soft when practicing yoga, the soft of yoga and the soft of practicing acrobatics are not the same, yoga is formed by constantly expanding and stretching the body to achieve the state of meditation, and acrobatics is to control the body to a certain extent.

The origin of the asana practice is to exercise the controllable parts of the body to reach the limit, cut off the thoughts, and enter the realm of meditation, so it is called moving meditation.

2. Candlelight meditation.

Candlelight meditation or a little meditation, the light is not too bright, look at the candlelight with your eyes, because the eyes are the most fragile part of the human body, it is difficult to open your eyes for a long time, continue to hold on, the purpose of holding is not to let your eyes stare at the candlelight for a long time, it is to let you experience the state of cutting off your mind and entering the state of perception when you stare at the limit of fatigue without blinking, and meditate.

3. OOM sound meditation method.

Candlelight meditation is the use of the eyes, and sound meditation is the use of the ears. In the old temple or church there would be a big bell, when the time came, the bell would ring, when the bell rang, it was for you to cut off your thinking, then you should enter meditation, when you noticed your consciousness that the bell rang, until it disappeared, and listened to the sound from sound to silence, your mind also entered a state of dhyana.

Meditation in yoga is more effective, specifically for everyone to adjust their mentality, sometimes their mood is very bad, or the spirit is in a state of fatigue, you can choose to use yoga meditation to adjust your state, usually after meditation, you can have a more pleasant mood, this is also a standard for yourself to test whether your meditation is successful.

Then the meditation in yoga should be from the time and place of meditation arranged by ourselves every day to carry out certain training, we had better arrange a more suitable time for ourselves, usually when we wake up, or we are more suitable to train before sleeping. If you feel that you can find time to train every morning and afternoon, you can also be free, because you only need to practice by yourself, you can choose, but it must be a time that is really suitable for you to enter the state of meditation. The next is the requirement of the meditation environment, which is also a problem that meditation beginners need to pay attention to, most of the time it is necessary to carry out such training in a relatively closed environment, and it is best to train yourself in a relatively dark environment.

The surrounding environment is to be in a quiet state, which is also the most difficult, because it is difficult for us to have such an environment in our lives, because most of the time there may be a certain amount of outdoor noise coming in, and at this time we need to do some preparatory work to reduce the impact of these things. When you meditate, you can listen to some light **, or a special kind of meditation**, which can also help you concentrate, or light some incense, and you can also start to substitute your sense of smell into a better state.