Are Yoga And Meditation The Same?
There is a common misunderstanding among many people, that believe yoga and meditation are the same.
While there are similarities shared between yoga and meditation, they are not the same. Yoga asana is the physical practice while meditation is the mental practice, both of them are steps towards the same goal according to the Yoga Sutras.
The sage Patanjali, when he wrote the Yoga Sutras, defined the eightfold path of yoga, with the ultimate purpose of yoga being the cessation of all mental fluctuations.
In that eightfold path, the physical practice of yoga (known as asana), is the third limb, and meditation (dhyana), is the seventh limb.
In this article, we will look at the connection between yoga and meditation, the similarities that they share, and the intrinsic way in which they are interconnected to each other.
Yogas chitta vritti nirodhah, which means: Yoga is the removal of the fluctuations of the mind – (Yoga Sutras: I, 2 – Patanjali)
Is yoga considered meditation?
Asana, which is popularly referred to as yoga, is not just a physical practice.
It involves the body, breath, and mind.
The practice of asana, by virtue of keeping the mind focused on posture and movement in coordination with breath, helps to still the mind.
Meditation, in the eightfold path of yoga, is the penultimate step towards the goal of the union of our individual consciousness with the higher consciousness.
During meditation, the practitioner aims to channelize all the energies in the body towards the object of meditation, which can be the breath, the surrounding sounds, or a word.
In the higher stages of meditation, awareness is built and maintained even without having an external or internal object of attention.
Since there are clear distinctions between yoga asana and meditation, yoga is not considered meditation.
Even in the bigger definition of yoga, which is the entire eightfold path, meditation is just one of the limbs.
Meditation is not equivalent to yoga.
It is a step towards achieving the desired goal in the Yog Sutras.
But, is there is any connection between yoga and meditation?
Can yoga be meditation?
Yoga asana (as defined by the Yoga Sutras) and meditation are different from each other; hence, yoga cannot be meditation.
Yoga asana focuses on the physical body while meditation is more about stilling the mind.
However, the practice of asana in yoga can be made more meditative.
Through coming into a state of complete awareness while doing asanas, a meditative state can be achieved.
This translates to an awareness of movement, of breath, of the body, and of the present moment.
What are meditative asanas?
Meditative asanas are the ones that facilitate meditation.
They are usually practiced sitting on the ground, while some can also be standing.
When practicing meditation, a practitioner would normally sit in one of the meditative asanas.
There are standing or reclining asanas too that a practitioner can use for meditation.
In these asanas, the objective is to keep the spine straight and erect.
The asana should not be so strenuous that it becomes difficult to hold and sustain the posture for a prolonged period of time.
It should also not be so restful so as to induce sleep.
A meditative asana is therefore one that is simple, gives stability, allows the body to be in a state of rest, and yet, keeps the body and mind alert and awake.
Some meditative asanas that are most commonly practiced are:
- Padmasana (Full Lotus Pose)
- Ardha Padmasana (Half Lotus Pose)
- Siddhasana or Muktasana (Accomplished Pose or Liberation Pose)
- and Sukhasana (Comfort Pose)
5 meditative asanas to practice at home
Here are 5 meditative asanas that you can practice at home to support your body for meditation.
1. Padmasana or the Full Lotus Pose
The Lotus Pose is an ancient and traditional meditative pose, widely used for meditation and in Hinduism.
To get into the posture, each foot is placed on the opposite thigh, with the heel of the foot close to the inner groin. Knees are close to the floor.
For those not used to sitting cross-legged, the Lotus Pose can feel challenging.
It is recommended to slowly build the flexibility to get into this pose, as forcing the legs can cause injury to the knees.
According to Hatha Yoga Pradipika, the Lotus Pose can destroy all diseases.
2. Vajrasana or Thunderbolt Pose or Diamond Pose
This pose is a kneeling posture, also quite frequently used in asana practice.
To get into this pose, one begins by sitting with both legs stretched out in front. Both legs are folded to come into a kneeling position, with the hips on the heels. The big toes touch each other at the back. The spine is straight and erect.
The unique thing about this pose is that it is the only pose that can be practiced after eating, also improving digestion.
This pose takes some time to practice.
Those who experience stiffness in their ankles and knees should take their time to build comfort in this pose.
3. Baddha Konasana or Bound Angle Pose or Butterfly Pose or Cobbler’s Pose
This is a seated pose that is suitable for meditation.
In this pose, the soles of the two feet meet each other.
The knees are bent and fall to either side. With practice, the knees are able to touch the floor.
The hips and groins need to be very open to comfortably do this pose.
It is recommended to not use any force to press the knees down as this can lead to injury.
This is a great pose to counteract the effects of sitting on chairs and slouching.
4. Virasana or Hero Pose
This is a kneeling pose, similar to Vajrasana.
To get into this pose, start by kneeling down with knees together. Slowly separate the feet so that the hips can rest on the floor.
Here again, it is recommended to go slow and avoid this pose if there is any existing knee injury.
This pose helps to release the spine, open the shoulders, and reduce back pain.
5. Sukhasana or Easy Pose
This is the most commonly practiced seated meditation pose. It is also the pose in which Indians would eat their meals if sitting on the floor.
This pose simply involves crossing the legs and coming into a cross-legged position.
It is much easier on the knees compared to the other cross-legged poses.
It is helpful for opening the hips and finding length in the spine.
Conclusion
Yoga asana and meditation are both essential steps in the philosophy of yoga for reaching a balanced state of mind.
While being different from each other, they also carry similar qualities of building strength, flexibility, and awareness of both body and mind.
To understand more about meditation and the role it plays in the path of yoga, watch this video from one of my favorite spiritual teachers.