Establishing the Comfortable Seat, 2 Foundational Poses for Meditation by Chris Loebsack

Educator Maggie Wetzel of MIndful Movment with Maggie

Sutra 2.26 STHIRA SUKHAM ASANAM Sthira= Steady, stable, motionless; sukham= comfortable, good space; asanam= seat (western translation=posture)

The Seat should be steady and have good space. (Asana is a Steady, Comfortable posture)

This steady comfortable seat or posture comes from the balance of the two polarities of stability and softness. To perfect the meditation students may draw their attention to two means

• Loosening of tension or effort to sit in the posture
• Allowing attention to merge with the infinite

Freedom from pairs of opposites: From the attainment of a perfected posture, there arises an unassailable, unimpeded freedom from suffering due to the pairs of opposites such as heat and cold, good and bad, or pain and pleasure (YS 2.47-48) 

Hips: To prop or not to prop! The question of props in asana may vary from style to style. In a moving flow there may not be enough time to place a support long enough to be effective or a student may not be in a posture long enough to become uncomfortable. Pranayama and meditation generally increase the amount of time spent in a single posture and therefore so does the need for support among many students. 

Common Struggles

• Tight quads and hips- Typically here the knees will hover high off the ground and you may find difficulty grounding the thighs. 
• The back may round and front body collapse. This can also be due to the tightness in the hips but typically exasperated by weaker muscles in the back. 
• Neck pain- If the pelvis and spine are not comfortably aligned the head will jut forward and and strain to the neck which can sometimes manifest in a burning sensation behind the shoulder blades. 
• Knee pain- thew pull from the hips can challenge the knees. 

Solutions

• Sit up higher on a blanket or block so that the knees rest lower than the hips. This will take strain off of the hip flexors, knees and low back. 
• Place blocks under the knees to ease up any strain on the knees or hips.
• Sit up on the edge of a chair or up against a wall for spinal support. That's right, you do not have to sit on the floor for meditation or breath work. The mind will not find stillness if the body is uncomfortable so use what you have to get into a good space with the least amount of bodily distractions.

Maggie Wetzel Sitting on heels- Vadrasana the thunder bolt, a modified version of Virasana, hero's pose where one sits between the heels.

Hero Posture (Virasana) a.k.a. Diamond   Seated Posture

Possible Props: Bolster, Block, Blankets
How To:

• Kneel on the floor (if needed, double up the mat or place a folded blanket under you for extra cushion under the knees and shins) with your inner knees together. Separate your feet (you may need to sit on a block) wider than your hips and press the tops of your feet evenly against the floor.
• Keep an anterior tilt to the pelvis and make an effort to sit upright. Then relax within the effort.

Remain in the posture 5-30 minutes. 
Benefits:

• Stretches thighs, knees and ankles
• Offers a steady position for pranayama and/or meditative practices

Cautions:

• Knee, ankle or foot injury

Tips/ Variations:
If the pose puts strain on the ankles, place a rolled blanket under them before you sit your weight back onto them. If the knees feel strained or the thighs are tight place a block or bolster under the hips to elevate the pelvis

Maggie beautifully demonstrates Sukhasana, easy seat.

Easy Seat (Sukhasana)                                Seated Posture

Possible Props: Meditation Cushion, Blankets, Blocks
How To:

• Sit on a bolster or double fold blanket. Place a second rolled blanket lengthwise in front of you crossing the shin bones over top of the blanket.
• Slide a block or rolled blanket under each knee. Keep an anterior tilt to the pelvis and make an effort to sit upright. Then relax within the effort.
• Place the hands on the lap or relaxed in a mudra (hand position).

Remain in the posture 5-30 minutes. 

Benefits:

• Strengthens the muscles of the back
• Stretches the hips, knees and ankles

Cautions:

• Knee injury

Tips/ Variations:
If your knees are higher than your hips increase the height of your cushion.


Experiment with your seat to find the best expression for your body. The more comfortable you make yourself at the beginning the easier it will be to stay in the seat. 

About our featured Models 
Maggie Wetzel: As a yoga instructor, it is with great honor to provide the Vinyasa yoga practice to others, beginners and advance students. Teaching you to optimize a yogic lifestyle to cultivate a healthy and flourishing life. The incorporation of the many aspects of yoga will be shown through teaching, demonstrating, and practicing.Practicing the belief that everything is possible, and nothing is perfect, allows for opening the heart space of those to allow freedom to interpret their own experience. Giving a safe and inviting space to those who seek.

www.midfulmovementwithmaggiellc.org

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Diane Stanton- ​Believing that everyone can benefit from yoga, Diane invites her students to build their yoga practices safely from a strong foundation, mindfully listening to their own bodies to discover their unique yoga experiences.  Her curiosity of anatomy and body movement is constantly challenging her to learn how the amazing human body works, and how to impart this knowledge to her students in a meaningful way for the enhancement of their practice.  Her goal is to provide new students with the opportunity to experience yoga in a safe and enjoyable way
Diane's Teaching Schedule

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About Chris Loebsack

• ​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
  Chris's Teaching Schedule

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