Choosing the Right Sitting Poses for Pranayama (Breathing Exercises)
To get the most out of pranayama, it’s important to sit well. But what sitting positions work best? Let’s look at why some poses are better than others and explore the best ones.
Why Sitting Matters in Pranayama
When you do pranayama, it’s best to sit in a meditation pose. Good options include:
- Lotus Pose (Padmasana)
- Half Lotus (Ardha Padmasana)
- Perfect Pose (Siddhasana)
- Easy Pose (Sukhasana) for beginners
If these are hard to hold, you can try sitting on your knees with a meditation bench.
What Makes a Good Pranayama Pose?
Your pose should:
- Be stable and comfortable, with your knees grounded.
- Keep your back straight.
- Allow you to do the chin-lock easily (Jalandhara Bandha).
- Help your energy flow smoothly.
- Let you fully expand your chest for better breathing.
Recommended Sitting Poses for Pranayama
1. Lotus Pose (Padmasana)
The lotus pose is super stable and helps focus energy. Some practitioners find they can hold their breath longer in this pose. To get into it, place one foot on the opposite thigh, then the other foot on the first thigh. But be careful—forcing yourself into this pose could hurt your knees, so take it slow.
2. Half Lotus (Ardha Padmasana)
This is a good option if the full lotus feels too intense. It’s stable and lets you raise your pelvis with a cushion, making the chin-lock easier. In half lotus, place one foot on the ground close to your body, then rest the other foot on the opposite thigh.
3. Perfect Pose (Siddhasana)
The perfect pose is great for pranayama because it opens up the chest. Sit with one foot on the ground, pressing the heel against the perineum, and place the other foot on top of the first. This position provides a gentle root-lock that helps move energy upward.
4. Easy Pose (Sukhasana)
The easy pose is gentle on the knees and great for beginners. Place one foot close to your body and the other foot in front. It’s a comfortable pose for longer breathing sessions, and you can add a cushion if needed.
5. Diamond Pose (Vajrasana)
While common in meditation, Vajrasana (sitting on your heels) isn’t ideal for pranayama since it doesn’t provide stability for the chin-lock and might not allow energy to flow as effectively.
Alternative Options
- Meditation Bench: If these poses are challenging, sitting on a meditation bench or thick cushion can help. However, it doesn’t provide the same stability as traditional poses and makes it harder to do the chin-lock.
- Chair: Avoid sitting on a chair if possible. A chair doesn’t allow the full experience of pranayama, but it can work as a last resort, especially for older people.
Can You Do Pranayama Lying Down?
Lying down is usually not recommended for pranayama because it makes the chin-lock difficult and can lead to sleepiness. However, lying on your back works well for some beginning breathing exercises like the wave breath or complete breath (Dirga Pranayama).
Choose a pose that’s stable, comfortable, and supports full breathing. Starting with an accessible position like the easy pose is great as you build your practice!