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Natural Yoga And Diet For Weight Gain

For one they are extremely conscious of their skinny image. Since clothes do not fit proportionately, they might often suffer from body image issues and turn more introverted. They also suffer from under nutrition, which can lead to a host of different problems. Getting tired too easily, skin ailments and joint pains are some of the main markers that your body is not getting enough nutrition to sustain it. In this kind of scenario, introducing a holistic diet plan and a customized yoga routine can give you tremendously positive results.

Natural diet according to your calorie requirements

Allow your body’s natural pattern to tell you what you need and how much quantity is sufficient.

It is important to start the process with empirical information. Visit a nutritionist to find out exactly how many calories per day your body needs to achieve your target weight. Keep a tight meal schedule so your body gets accustomed to the increased intake of calories and adjusts accordingly within a few days. Your body needs sustainable calories so structure a high calorific diet. This should include high fibre cereals, potatoes, banana, fruit juices, and grains. You should also include dairy products to help restore your body’s calcium levels to increase bone density and help muscles adhere properly to your body.

Your priorities when making up a meal plan

Many people fall in to an incorrect routine when they equate high calorific diet to eating whatever they want whenever they want. This is a very wrong notion.

It is important to keep miles away from junk food. Junk food offer empty calories. Chances are you will start suffering from listlessness, gastroenteritis, and bloated feeling. Always have a set time for you meals. Most importantly, start your day with the heaviest meal and end it with the lightest meal. Take extra care of the last meal of the day. Soups, light cereals or porridge are excellent choices.

Yoga for weight gain

Exercises are important for weight gain. Using core exercises will help your body digest the food better and the calories will adhere better to your body.

Sarvangasana is a great asana especially for people looking to gain some weight. However, make sure to have a professional guide you through the poses. Surya Namaskar is another wonderful way to start your day with yoga and accelerate your weight gain plans. The warrior pose and the tree pose helps increase your balance and also centre your core to allow your body digest food better and gain more mass.

Your priorities when opting for a yoga routine for weight gain

Yoga works by increasing your digestive fires and your appetite, which ultimately helps you gain weight. Apart from starting a natural diet and yoga routine for your makeover, you should also take care of your health with sensible financial choices such as EHIC subscription or renewal depending on your current situation. You should also consult a dietician and a yoga professional before attempting any changes in your current lifestyle.

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Yoga Center, Finding The Right Center For You

With a more health conscious population there has been a resurgence of fitness for all ages, not just those who like the gym work but all levels of fitness and so we have seen yoga centers popping up all over the country. Many of the fitness centers are incorporating the yoga classes into their programs to cater for more members. So you are likely to find a yoga center or yoga classes in your area.

There are many things you need to check before signing up for your Yoga lessons. You need to check the instructor's credentials, facility location, and cost. The instructor's credentials and experience are most important. Also, how the center is set up, the area where you will be exercising and what if any equipment is provided, like the yoga mats, showers and changing rooms for when you have finished exercising.

Instructor's Credentials

It would be better if you inquire about the instructor's credentials and if possible speak with them directly, this way you will get an idea of ​​what kind of person they are and if you will be able to relate to them in the class situation. Ask how long they have been instructing and an instructor at that yoga center. Still, the best way to get a "feel" for the yoga center is to ask if you could sit in one of the classes. If you find you are comfortable with the instructor and the class, then see if you can get a set of trial lessons and that way you will know if yoga is for you or not.

Facility Location

While there are many yoga centers now, there may not be one right in your neighborhood and you may have to travel to your near suburb. You may have a friend who you can travel with, in any case make sure the center is located in a good area and with a well lit parking lot or close to transport. If you need to attend the yoga classes at night make sure the security of the center is well catered for. You do not want to be walking to transport or your car at night on your own.


There will be varying cost associated with each center that provides yoga classes. If it is a fitness csnter that provides all levels of fitness instruction, you may be required to join as a member. This is normally a yearly fee. It could include a joining fee then a yearly subscription paid in advance. If you just want yoga classes then you may be better off finding a center that specializes in just yoga. You could still have to pay a joining fee and yearly subscription but it may not be any where near as expensive as the full fitness center membership. Still with the fitness center membership, you will have access to all the facilities at the center and this could be an advantage later on if you decided to take you fitness to another level.

Wherever you decide to go for your yoga classes, be it a full fitness center or a specialist yoga center, make sure you take note of the cleanliness and hygiene of the center. This is just so very important today and even if they do supply mats, towels etc, take your own without it is inconvenient for you to do so.

The most important thing with any exercising is, you are comfortable with, where you are, who you are with and the person instructing you is competent, capable and you have a good relationship with them. This way you will enjoy your yoga center, your yoga classes and really look forward to attending. And the bonus is how fit and healthy you will become.

Yoga Center

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How to Succeed as a Yoga Teacher

Upon successful graduation from a Yoga teacher training course, many new Yoga teachers feel that they still need some direction. After spending five months, up to years, with a Master Yoga teacher, Swami, or Guru, the new Yoga teacher has left the nest, but where should he or she go from there?

Let's look at an organized way for new Yoga teachers to expand their knowledge, while pursuing their passion. After all, Yoga instructors can not share the same interests all the time. With so many forms of Yoga, and a multitude of aspects to choose from, "the sky is the limit."

Are you interested in Office Yoga, Prenatal or Postnatal Yoga, Chair Yoga, Yoga Therapy, Yoga for Stress Disorders, teaching Yoga to children, or another yoga teaching path? There are many directions to specialize in, and it is best to keep the list small.

This brings up the first step in finding your direction: Write a list of goals, interests, and objectives, for teaching Yoga. There is something very powerful about "etching ideas into the subconscious mind," with a pen and paper.

If you decide to enter deadline dates, for short-term goals, you might be shocked at the number of goals, which reach fruition. When you put ideas into writing, and take action, the success rate does go up.

Avoid procrastination, and do not allow excuses to run your life. This is a pitfall on a goal-setting path. I guarantee that you will run into obstacles. Nobody has a life without them; however, look at each one as a stimulating challenge.

Do not waste time on blaming anyone, or anything; this will make you stronger as you journey towards becoming a better Yoga teacher. This will also guide you in the right direction to meet the needs of your students.

Organize your list of goals by priority. Which goals are more urgent? Decide by projected deadlines – in measurements of days, weeks, months, and years. This will help you to avoid wasting time on long-term goals, when you have a serious deadline facing you this week.

It is human nature to try to avoid the tough projects. Yet, you are best off to tackle the difficult projects first. Once you have taken care of the toughest chores, a heavy burden has been lifted from your mind and you can think clearly.

Get rid of all distractions for optimum use of your time. For example: Cell phones, television, time wasting chatter, and Email must wait if you are in the middle of an important project or your studies. You do not have to live the lifestyle of a Spartan, but there are some times when the "technological toys" get in the way of real progress.

Lastly, reward yourself with quality time, when you have finished a project. Make sure that you take the time to enjoy your family, friends, and quality relationships. You are a Yoga teacher, who teaches the art of living, and you should also enjoy a balanced life.

© Copyright 2007 – Paul Jerard / Aura Publications

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Different Types of Yoga For Different Needs

When people are trying something different for a short period of time they tend to come up with all kinds of excuses for stopping the routine. With yoga people like to say they did not care for it even though they only tried it one time. Then there is the typical, "flexibility and my body did not work well together." The best excuse used is they quit exercising because yoga hurt their body. If you are not use to exercise then of course the body is going to hurt until it becomes use to it.

Over a thousand years ago in the country India yoga was born. When the exercises were first practiced it is amazing to see how flexible the people were back then and how they could bend their bodies. Over the years as the bodies were not working the same they became less flexible and the lifestyles became more demanding. This is why the yoga ritual has changed some over the years so more people could enjoy the benefits of it.

The West first started seeing yoga appear around 100 years ago. As the exercises became more poplar then there were some things added to the traditional way of exercising with yoga.

There are a variety of different styles in yoga but, here are some that are used by many today:

Styles of Yoga: From spiritual to completely physical there is yoga for everyone to enjoy. Yoga can be hard for a variety of people since there are some exercises that are challenging aerobically that even the fittest people have a hard time doing the exercises. Another reason someone might call it quits is because they become bored with the meditative and slow techniques.

Styles for Teaching: When joining yoga class there may be an instructor in the front of the room that is demonstrating the different techniques. As the instructor is showing the moves the class is expected to follow along. Then there are some instructors that will show how to do the technique then walk around and help anyone that is having difficulties. Finally there are even instructors that will just tell the steps for doing the exercise and the class is expected to do their best.

Expertise of Instructors: There are two different kinds of instructors here. There is the one that was taught and can actually do the poses so they share with the class. Then there are instructors that just know how to do the different poses and were not taught by anyone.

Instructors Training: The majority of instructors have taken a class where they are taught how to do the poses. It could be a class that just lies for a weekend or it could be one that lasts for several months. Usually the instructor only learns one type of yoga and that is what is actually taught.

Before starting any classes it is best to see which age group the class is focusing on. It just would not benefit an athlete to take classes that are for middle age and visa versa.

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The Incredible Benefits of Yoga

Yoga is not just a trend, it’s a way of living and has profited millions of people around the globe. Yoga which is originated from India five thousand years ago is a miraculous boon for humankind. People from all over the world are practicing, in the past yogis in India used to do yoga for the numerous good reasons, but in today’s world yoga is not restricted in India only, people come from all over the world to get the wisdom and power of yoga. Yoga is a complete path for itself. It’s not just an exercise, the word yoga essentially means, and “that which brings you to reality”. Don’t ever mistake the word yoga with just a mere form of exercising! It’s a beautiful energizing practice which will increase your mental health, stabilize your physical health and give a spiritual growth, it’s a discipline to give a complete stability and satisfaction.

Yoga tops the game for being a master in providing the physical and mental health but it makes you spiritually efficient too. Literally it’s an amalgamation which ultimately introduce you to the manifestation of life. The benefits of yoga are not like a short term effect, the practice of yoga can give an instant gratification and long term lasting transformation. And for leading a fit or healthy life both things are very pivotal to live a good natural life, which can not only give you physical fitness but mental peace too. The plus factor with yoga is that you will never feel monotonous, it’s refreshing and you will feel rejuvenated every single time! You will be benefited with a long term health.

The most amazing factor about yoga is that there is no age barrier for it. Anyone from a five-year-old child to fifty-year-old person anyone can do yoga and enjoy its incredible benefits. Yoga will help everyone unlike other fitness forms like gym etc., yoga accepts anyone with its open arms no matter which age or gender you belong, and you are welcome wholeheartedly at a yoga class. You can witness all age groups doing yoga together in yoga classes in most of the centers.

One of the major thing about yoga is that it supports a healthy lifestyle, it’s not just about a mere physical workout which is just for the body, yoga instead is about your all over growth. Yoga practice is a gemstone, especially in a student’s life. It helps in improving concentration and tranquility. With a better concentration level and focus, students will be able to emphasis more on their studies and improve their score, and even if it’s not about the score, the practice of yoga will eventually help them to improve in the learning process. And it’s not only about students, it applies to all, with a calm mind and higher concentration level you will be able to improve and maintain the peace in your relationships.

Yoga is so flexible that you can choose your kind of yoga in accordance with your lifestyle, for example, there are different kinds of yoga like power yoga, relaxation, meditation, hot yoga and much more… no matter what kind or form of exercise you do, you will not find as many options anywhere except in yoga. If you are a beginner in yoga than there are several easy steps available for you, Hatha yoga which solely focus on the basic postures on the comfortable pace. And if you want to increase your strength do power yoga for maximum increase in the physical and mental strength. If you are ready for a deeper practice than advance yoga will be best for you.

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The Yoga Sutras Relationship to Yoga Today

Yogic philosophy had its beginnings within early Vedic civilization. This was a very advanced civilization that inhabited the regions now known as India and Pakistan. Their Sanskrit scriptures, known as "The Vedas", were heavily linked to the Hindu religion and brave rise to the texts on which modern-day Yoga philosophy is based.

Although written records of Yogic philosophy exist, many of the traditions were passed down orally from teachers to students over thousands of years. Hatha Yoga – the style from which modern practices arise – is largely based on Patanjali's Yoga Sutras, a text in which he explains the eight limbs of Yoga still recognized today. Vedic sages started with the first step and progressively practiced each one for years before reaching the culmination of all eight: Self-realization.

1. Yama – social conduct

2. Niyama – individual conduct

3. Asana – physical poses

4. Pranayama – breathing techniques

5. Pratyahara – withdrawal of the senses

6. Dharana – concentration

7. Dhyana – meditation

8. Samadhi – ultimate state of super consciousness, or enlightenment

Patanjali also described nine obstacles to the practice of Yoga that are just as relevant in the 21st century as they were thousands of years ago:


• Self-doubt

• Lack of attention

• Lack of mental effort

• Lack of perseverance

• Over-indulgence

Misunderstanding or false knowledge

• Laziness

Toward the end of the 1800s, Swami Vivekananda taught Patanjali's principles under the name of Raja Yoga. While Patanjali's Sutras were the major scripts in the development of Yoga, other texts were also important:

• Upanishads – metaphysical concepts leading to ultimate truth about reincarnation and karma

• Bhagavad Gita – philosophy of Yoga in Hindu epic poem meaning "song of the blessed one"

• Gorraksha Paddhati – description of energy centers and explanation of chanting "OM"

• Hatha Yoga Pradipika – dissertation on the union of Hatha and Raja Yoga

Although the poses of Yoga date back before the Hatha Yoga Pradipika, they were not widely practiced by the public in India until the early 20th century. In 1946, Paramahansa Yogananda introduced the Kriya style of Yoga in his book, "Autobiography of a Yogi". In 1948, Ashtanga Vinyasa Yoga was introduced and became the system from which many Hatha Yoga systems in the United States were patterned during the 1960s.

Final Summary

Although the philosophy of authentic Yoga is about a way of living, Yoga today is often used to describe the physical practice of poses for the sole purpose of exercising and improving health. To reap the true benefits of the practice, practitioners would need to find a class that embraces the original teachings of the ancient Vedic texts – along with asana, pranayama, and meditation.

Let's be honest with ourselves. Most practitioners are too busy for the traditional Yoga teacher training. Going through long apprenticeships and levels of dedication as a formal student within a specific lineage with one Guru is a thing of the past. Do you have 10 years to leave your family and live in a monastery or an ashram? Can you leave your job behind?

For these reasons, Yoga will continue to grow with online education and Internet networking. It is up to us as Yoga teachers and practitioners to look deep into the Yoga Sutra, Vedas, and writings of the past. In this way, we can pass the torch to the next generations of teachers, who will surely be more advanced in their ability to absorb the Yogic teachings of the past.

© Copyright 2011 – Aura Wellness Center – Publications Division

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Which Type Of Yoga Should You Opt For?

Yoga is a form of exercise that is growing in popularity all over the world. This exercise can offer you a whole range of benefits, ranging from weight loss to toning your muscles. This is also a great way to reduce the stress levels in your life. There are many different styles of yoga and each of them offers you different advantages. You have to understand all about the different styles so that you can choose that suits your requirements so that you achieve your goals.

Hatha Yoga is the most basic style that beginners opt for. This particular style is rather slow paced. It is also quite gentle and involves a lot of bending and stretching. This exercise is a great way to increase your metabolic rate and also to improve the flexibility of your body. Your increased flexibility will reduce the chance of any injury in case you also do any exercises or sports. This style also has lots of chanting and meditation. It is the best exercise to follow if you need to relax your body and reduce the stress levels in your life. People suffering from diseases such as diabetes, hypertension and arthritis can get great benefits from following this particular style of exercise since it is very gentle and even paced. When combined with regular walks, people can manage these diseases very effectively.

Vinyasa Yoga is more vivid than Hatha Yoga and is usually followed by people who want to get a better workout than what the Hatha style offers. This refers to exercises that have breath synchronized movements. However, both styles tend to use the same kinds of positions.

If you are looking for a very good workout that helps you lose weight while increasing your flexibility at the same time, then Ashtanga Yoga is the type for you. You are not allowed to rest in between each position and one should flow into the next one. This results in a great exercise session that helps you tone your muscles well. This Yoga is also the inspiration for what is known as Power Yoga and it is one of the most popular styles these days. Bikram or Hot Yoga is a style that is practiced in a room that is temperature controlled to be very hot. You will perspire a lot during the exercise and this is a great way to achieve fitness as well as detoxification at the same time.

Now that you know the different styles available you can choose the one that suits your specific requirements the best. You might have to start with the Hatha style and then make your way to the more difficult styles as you gain expertise with practice. Since this particular exercise style is gaining in popularity in the United States as well in Europe you will easily find a good teacher who can instruct you. The classes are available almost everywhere and teachers have to be very good because students have become very discerning and demanding these days.

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Insight Into the Benefits of Power Yoga

Yoga provides lasting transformation and instant gratification – both of which are very important in the fitness world. Physical exercise that is monotonous can often be discouraging and can lead to stagnation. Yoga, however, can help to change your mental and physical capacity at a faster rate and can help to prepare your body and mind for health that will last long-term. Yoga can be practiced by people of all ages and this is considered a major advantage of Yoga. Yoga helps to improve your overall health and fitness while helping to relive stress. Yoga helps to get you more focused by un-cluttering your mind.

Different styles of Yoga are practiced across the globe such as relaxation yoga, power yoga, prenatal yoga, hot yoga, etc. You can pick a style of Yoga that fits your lifestyle and benefit from the many advantages that Yoga has to offer you. Yoga focuses on flexibility and strength training and this will help you to strengthen your body from the inside out. The Yoga postures will strengthen your muscles and reinforce the muscles located around your spine. The spine is considered the core of the body and if you are able to strengthen your spine, many issues related to your back, neck and shoulder could be rectified. Yoga also helps to improve your body posture and this can help you to prevent medical problems that are related to your back, shoulder and neck.

Power Yoga

Power Yoga has its roots from Hatha Yoga and is a style of Yoga that originated from the United States. Power Yoga became popular in the US during the mid 1990s and was created to make Astanga Yoga more accessible to the people in the Western countries. The emphasis of power yoga is on strength and flexibility and the way it is practiced will differ from one teacher to the other. Power yoga was responsible for bringing Yoga into the gyms of the US, where people began to consider it as a unique way to workout.

Benefits of Power Yoga

  • It will help to increase strength, flexibility and endurance.

  • The holding postures practiced in the routine will test the physical stamina and mental endurance of your body as you will have to hold the postures for extended breaths.

  • This routine will help you to increase your arm and shoulder strength, as you will be using your body weight for resistance.

  • Your back muscles will strengthen and it will be able to support your spine better. This will help to avoid medical conditions related to your back, shoulder and neck.

  • People who have average or poor posture will be able to see good results as their posture improves through this yoga routine.

  • Power Yoga will stretch your hip flexors and will help in rebuilding it.

  • Your body core muscles will sharpen and refine your abdominal and oblique muscles.

  • Your hamstrings, glutes, calves and quads will tighten and increase in length wherever needed.

There is no denying that power yoga has many advantages and if properly practiced can make your body fit, flexible and strong. It is always a good option to practice yoga in the presence of an expert until you have mastered the routine to help avoid any injury.

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Basic Yoga – What Everyone Needs to Know Now

Basic yoga is very simple to learn. There is no exercise equipment required. You jut need to spend roughly 30 minutes at the most completing all the necessary movements. All that you really need is a yoga mat and some extra space and unless you have issues of mobility, you can begin immediately. It is no secret that the human body is a highly resilient and astonishing piece of machinery. It has the ability to do things that can literally astonish us.

There are things that are bodies that can do that we are not even aware of. Yoga is a great case in point. Odds are, if you have ever noticed pictures of asanas or poses for yoga, you have witnessed the practitioners of yoga accomplish things that in normal cases, you would not believe possible, yet there they are doing it.

The odds are, you have the ability to accomplish these things as well, only not immediately. Attempting any one of the advanced asanas if you have before done any conditioning can end up in severe injury. The appropriate as well as persistent practice of primary techniques of yoga is essential so that you can make these types of advanced movements achievable.

Over the 5,000 years that yoga has been in existence there is said to be in excess of 8,400,000 asanas or positions of yoga that were compiled by the masters of yoga. For the majority of novices of yoga, substantially less are needed to get started. The amount of primary yoga asans that are recommended by instructors differs yet typically there are a little more than 12 primary movements of yoga positions that are trained to beginners.

Even if a person is not so inclined to have the ability to execute the more advanced and complex types of asanas, there are numerous benefits to practicing basic yoga exercises, regardless of the school of thought you may choose to follow. The initial and most clear benefits are that of improved flexibility, balance and strength.

One of the less obvious benefits of practicing yoga is that of an increased awareness of oneself as well as that of nature. Additionally, yoga has demonstrated to provide benefits to your health such a heightened internal functions of your organs, an increased immune system, reduction of the various symptoms of numerous types of diseases as well as numerous other types of benefits. All different kinds of yogas, which include basic yoga, assists in relaxation as well as lower stress without any fatigue and too much exertion.

Yoga Body Movements

Basic yoga involves seven main types of movements while exercising that include flexion, rotation, circumduction, adduction, extension, as well as hyperextension. Various combinations of these types of body movements are utilized to make the yoga positions and situations. These movements are accompanied with breathing exercises as well as various levels of concentration.

A persons breathing is also the guide in basic yoga for arriving into an asanas, as well as coming out of it. All of the various movements are ideally completed in a graceful manner. To educate yourself on how to complete basic yoga, search for an instructor that is qualified or the next step would be to search for educational videos that might help you out.

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Classification of Yoga Postures

Classification of Yoga Postures has always been a discussion in yogic culture. Some yoga schools classify yoga postures as STANDING, SITTING, LYING ON BACK & LYING ON STOMACH. While some yoga school will classify as: FORWAD BENDING, BACKWARD BENDING, TWISTING, INVERSIONS, EXTENSIONS & BALANCING.

Here I would like to put the traditional view on classification of Yoga Postures, where there are only 3 categories as below:

Cultural Postures

Postures for Relaxation

Meditative Postures.

CULTURAL POSTURES: All yoga postures that help to stretch the body from various directions/angles are known as cultural postures. By activating specific muscles, ligament, tendons and nerves, the purpose of cultural postures is to release tension from each and every part of our body. The effects of cultural postures are not limited to the muscles and joints, but they also stimulate our internal organs and helps us regulated the functions of our internal organs. As a result we don’t only gain suppleness and strength in our body, but also get enhanced physical wellbeing and a great sense of control. These postures can be very therapeutic as they help in preventing various conditions such as back pain. All type of forward bend, backward bend, twisting, balancing, inversion, and extensions are Cultural postures. For example: Pachimottasana (seated forward bend), Bhunjasana (cobra pose), dhanurasana (bow pose), vrikshasana (tree pose), Ardhya-matysendrasana (Seated twisting), Shirshasana (Headstand) etc. are cultural postures.

POSTURES FOR RELAXATION: The purpose of these postures is to provide rest to the body in between or/and after the practice of cultural postures. Traditionally there are only 2 postures for relaxation: SHAVASANA (The Corpse Pose) & MAKARASANA (Crocodile Posture). Usually a typical Hatha Yoga session ends with Shavasana, as it provides a complete rest to the body and the yoga practitioner feels more refreshed and energized after the rather feeling tired. In yogic tradition, there is great importance of SHAVASANA as the practice of YOGA NIDRA (physic sleep) is done in SHAVASANA. SHAVASANA is also very therapeutic and it is highly recommended for those who suffer with high blood pressure, insomnia etc. MAKRASANA (Crocodile Posture) is greatly beneficial for strengthening diaphragm in order to activate diaphragmatic breathing. Proper breathing literally means, living joyfully and live more carefully. Especially in the modern world, where we don’t breathe well, there is great importance of MAKARASANA for those who often breathe through chest. We should not forget that (chest breathing produce anxiety and tension within the body). Diaphragmatic breathing is also a great foundation of PRANAYAMA and MEDITATION.

MEDITATIVE POSTURES: The purpose of CULTURAL POSTURES and POSTURES FOR RELAXATION is to prepare the body for meditative posture. Meditative postures provide good stability and comfort to the body in order to sit longer without any physical distractions during meditation. We must not forget that physical stability and comfort, both are complementary to each other. Stability in the meditative postures brings great comfort and vice versa. Meditative postures helps to keep the back straight by maintaining the natural bends of spine. By keeping the back straight, we allow our diaphragm to move freely and thus there is no blockage in the energy flow during meditation. One can choose a comfortable meditative posture for meditation, which allows proper blood flow towards lower half body. There are total of 4 MEDITATIVE POSTURES as per tradition are: SUKHASANA, PADMASANA, SIDDHASANA & SWASTIKASANA

Note: Some traditions do recommend VAJRASANA (thunderbolt pose) as a meditative posture. But, traditionally it is not a meditative posture.