Modified Vajrasana

Of Pantanali's 196 sutras of the Yoga Sutras only three directly reference asana or physical postures, Sutra 2.46-2.48. The jist of these are simply to find a comfortable position, sitting upright. It does not dictate any particular pose. For some, the modified vajrasana pose may be used as a comfortable meditation seat for extended periods.

The more traditional meditation poses, i.e., sitting cross legged or even sitting in a chair may become uncomfortable or even painful if maintained for an extended period. In these poses a person's center of gravity is not over the spine, but in front of the torso, requiring one to use the muscles of the lower back to maintain an upright position. This strain may become very painful limiting the ability to sit in meditation for long periods and is counter to the sutras direction to find a comfortable pose.

The modified vajrasana, not only positions the center of gravity over the spine thereby eliminating lower back strain, but is accessible to those with minimal flexibility of the hips, knees, ankles, and opens the chest to create the most efficient breathing requiring the least effort.

However, every body is different and one pose will not fit all. Each person will need to experiment with positioning to carefully feel each body part to determine their optimum meditation seat.

For the modified vajrasana, blankets and bolsters may be arranged as shown, but the number of each will depend on the length of meditators legs, torso, etc. As well as the flexibility of the various body parts.

(You may right click on the image to see a larger image.)

The above photos show the sequence of moves to position the shoulders to open the chest and enable the most efficient breathing. Raise the arms with forearms at 90 degress to the upperarm, shoulders back. Then lower the arms in front with palms up while keeping the shoulders in the position attained with raised arms. Then turn the palms down resting on the blankets.

There is an optimal height of the blankets on which the arms rest. This height is determined by experimentation. Alternately raising and lowering the height at which the arms rest, feel the chest and your breathing. If the arms are too low, you'll feel the upper torso being pulled forward and the chest being constricted, if the arms are too high, you'll feel the upper torso pushed back out of alignment. At the proper height the weight of the arms is isolated from the body, i.e., the arms are fully supported by the blankets and they don't contribute to the center of gravity.

Note in this photo, there are blocks raising the knees, again experiment to see what works for you.

The above photos show the design of a lightweight foam seat, knee rests, and modified yoga danda that can easily be transported. (These were made from scrap packing materials... no doubt much more aesthetically pleasing seats can be made from various materials.) The sizing of the various parts should be individualized to fit you. Starting from the bottom,

• The knee rests should be high enough so that the feet can hang off the end of the knee rests with no strain on the ankles.
• The knees should be just barely touching the knee rests, not providing support for the body, but only providing side to side stability.
• If there is any strain from bending the knees, blocks can be used to raise the knees from the knee pads providing less bend to the knees.
• The seat should be high enough to accommodate a comfortable arrangement for the knees and ankles. It may feel like riding upright on a bicycle or riding a horse. The seat should be low enough so that you that you can just slightly lift your torso off the seat when you shift forward onto your knees when getting up.
• The modified yoga danda, the upper piece supporting your arms, should be at a height as described for the blankets. You may find that the arms are most comfortable with the hands slightly above the height of the elbows. This would be incorporated into the design of the yoga danda.

The yoga danda, a wooden staff, has traditionally been used to balance the breath of the nostrils, placing the wooden staff under one armpit or the other depending on the breath. With a balanced breath, for the deepest meditation, the danda would be placed in front.

If you should find any of the above helpful, please feel free to share, utilize, or modify as you feel inclined. The goal is better, deeper meditation.

Cheers,

2.46 The posture (asana) for Yoga meditation should be steady, stable, and motionless, as well as comfortable, and this is the third of the eight rungs of Yoga.
2.47 The means of perfecting the posture is that of relaxing or loosening of effort, and allowing attention to merge with endlessness, or the infinite.
2.48 From the attainment of that 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).