Seven-Point Meditation Posture

Meditation has been practiced in many cultures for thousands of years. Today, we will talk about meditation postures. Since your mind and body are linked with each other, your body posture is very important. Meditation can be practiced in various positions including sitting, walking, reclining and while doing other activities.

The traditional meditation of the Buddha is the seven-point meditation posture. Once you master it, you can meditate in that position for the rest of your life. Correct and proper posture helps your mind with peace, strength and control. It benefits your physical body by bringing your energies and systems into balance.

The classical seven-point posture

1. Legs:

Full Lotus Pose (Padmasana) is the posture for meditation. If you are unable to get into that position, you could try the Half Lotus Pose (Ardha Padmasana). 

It’s very important to feel comfortable and relax during meditation. If neither of those positions are comfortable, then you could sit in crossed-leg position. Many people nowadays, are unable to sit on the floor at all, and it is completely possible to modify the seven-point meditation posture so that someone sitting in a chair or on props can practice it. Make sure that you choose a sitting position that you can sit comfortably in for a long period of time.

2. Arms:

Your hands should be relaxed on your lap, with one palm resting on the other palm, palms upward, thumbs lightly touching. Or you can simply rest your hands on your knees. It can help to keep your arms slightly away from your body so that air can circulate. This will help prevent sleepiness during meditation. Make sure to relax your shoulders and your arms.

3. Back

The most important point is your back, which should be straight and relaxed. The position of the legs contributes greatly to how easy it is to keep a straight back. The higher your butt is and the lower your knees, the easier it is to maintain. You can sit on a bolster/pillow to lowering down your knees. Experiment with various sitting positions to see what works best for you. If you find it too difficult to sit up straight because of back pain or injury, use a back support.

4. Eyes:

In the beginning, it is best to keep your eyes closed for better concentration. However, after good experience with meditation, try to leave your eyes slightly open in order to admit a little light. This way you will direct your gaze downwards, not focusing on anything in particular. This is optimal because closing the eyes can result in sluggishness, sleep, or daydreaming, all of which are obstacles to a clear meditation session. Your eyes and your facial muscles should be relaxed.

5. Shoulder:

The position of your shoulders should be back a little. Roll your shoulders anticlockwise so that your shoulder blades move downwards. This motion helps to guide the upper body into position.

6. Jaw/Mouth/Tongue:

Keep your jaw and mouth relaxed, with your teeth slightly apart, relaxed, and with lips slightly touching. Your chin should be parallel to the floor and tucked in slightly. Breathe through your nose. Place your tongue against your palate, with the tip gently touching the back of the teeth.

7. Head:

Finally, slightly incline your head so that your gaze is directed naturally toward the floor in front of you. This is all about finding a proper balance—if your chin is held too high you may have problems with mental wandering and distraction, whereas if you drop your head too forward you may experience mental dullness or sleepiness.

Learn to notice where you are tense or in pain, and release it slowly by relaxing over time. Before meditation, try to stretch or practice yoga to increase your flexibility and get to know your body better. One of the goals of meditation is to become a kinder person, so be sure you extend that kindness to yourself.



Gauding, Madonna. The Meditation Bible. Sterling Publication Co., Inc. New York, 2005.

Kids Yoga Workshop at Mona’s Tutoring

Here are some photos from a successful Kids Yoga workshop Yoga4U held at Mona’s tutoring! Yoga encourages children to meet their own personal challenges with compassion, and discover ways to calm their minds and build their mental and physical strength! This workshop we held had a great turnout, in which children of all ages attended! We practiced a 1 hour Gentle Yoga Class including some Pranayama (Breathing Exercise), Stretching & Balancing Yoga Poses & Meditation.  

The Transformation of Yoga in Western Culture

This September “Canadian Yogi” is focusing on how yoga is being transformed as its popularity grows in the West. I have also put my inputs and shared my thoughts about my experience and beliefs regarding the transformation of yoga as a whole in western culture. I go in depth about the different extensions of yoga such as animal yoga, substance yoga, hot yoga etc… and shared some of my opinions and concerns regarding the growing popularity of these practices. 🧘🏽‍♀️🙏🏽 Often, the question raised is how far these new streams can depart from traditional practice and still remain yoga. Read on to see what all authors have to say and to spark your own thoughts on the changes we’re seeing.

Yoga Classes for Seniors

Yoga4U at Brampton Soccer Centre every Wednesday 11:00 am – 12:00 pm – Free Yoga Classes for Senior Citizens organized by GIDSS Canada.

GIDSS is a Canadian Charity working for the benefit of seniors, youth, women and newcomers – believes in Truth, Nonviolence and working to build a healthy, safe and prosperous Canada. It has been working in Collaboration with Government of Canada, Government of Ontario, City of Brampton and many business and nonprofit organizations. Special thanks to the Government of Canada and City of Brampton for the support.

These classes are designed to improve strength, flexibility and overall mobility. In this class you will have option for chair yoga as well which will help keep everyone safe and supported. Seniors yoga is very important for flexibility and to maintain mobility. Different asana’s benefit gut health, strengthen spine and exercise breathing through pranayama.


Your daily ritual may involve getting up to an alarm, rushing to shower, dress and eat and then rushing to work. For a change, begin your day with the sunrise, Mother Nature’s daily expression of hope and celebration of new beginnings.

You may already getting up early enough to see the sunrise, but chances are you are busy getting ready for work. If so, try this meditation on the weekend.

Begin your day around 5:00 am. Greet the first light with prayer and meditation. Greeting the dawn is a wonderful way to begin your day – in sync with the rhythms of nature and in touch with your spirit.

Outdoor Meditation At Sunrise

Find a spot facing east and take your seat just before sunrise. Take a few deep breaths and settle into a comfortable position. Bring your attention to the sounds of the birds, the earth below you and the sky above. Feel your own energy and be conscious that you are beautiful, you are unique.

As the sky lightens in the east and the night gives way to day, let go of yesterday. Greet the morning with tenderness and feel towards yourself and others. Acknowledge your past and celebrate a new beginning.

Sit in quiet contemplation until you are ready to start the day.

How tight hips related to our emotions and how to release the tension from our body:

One of the greatest reasons of practicing yoga is that it connects us with our mind,  body and soul. 

In my yoga class, I see many students with the tight hips. With the proper yoga sequence, poses and regular practice, you can release the tightness. 

But the real problem is not our body, it’s our mind. We have a tendency of holding everything inside. We do not let things go that easily. Whether it’s physical things, emotions or grudges – we don’t let go. And it will eventually reflect on our body. 

When you find you have tight hips, that means you hold your emotions inside and you don’t let old things go. Our body is our temple. It’s our responsibility to clean our home and the same way we have to clean our body as well as clear our mind. It is so that our soul can reside in peacefully. If you see clutter in the house and if you don’t do anything to clear that clutter, you will find dust eventually. Same way if we keep grudges inside our mind, eventually there will be clutter of so many negative thoughts and emotions which can turn into tumour. 

So now the real question is how to work on this old pattern of holding emotions/grudges inside. Grab a person you see next time, tell him/her how you feel for him/her. Untie the knot without thinking of the consequences. And if the person is out of your reach, remember this person, bring him in your awareness and pray for this person to be happy, healthy and then let this person go. This is a process of letting things go from your mind from your awareness. 

We should do whatever is in our hand or in our reach to be happy and healthy. Health is not only related to the body but the biggest part is our mind our emotions.

As per Sadhguru, past is your memory, tomorrow is ur imagination or expectation, present is the real so be in this moment live in this moment.

It’s never late to start something good. 😀👍

Inverted Yogasanas

Inverted Asanas reverse the action of gravity on the body. It is refreshing and revitalizing. Inverted Asanas, improve health, reduce anxiety and stress, and increase self confidence. They also increase mental power, concentration and the capacity to sustain large workloads without strain. When we go upside down, the world appears to be inverted. The brain is flushed with nourishing blood, the mind clears, the nerves quiet down, and everything seems to become more still yet awake, offering a graceful invitation to meditation.

Inverted Yoga Poses for Beginner

Improve Circulation: Inverted Asanas encourage blood to flow to the brain, nourishing the neurones and flushing out toxins. This process nourishes the cells of the whole human organism.

Improve Balance: When you find balance in inverted asanas, will help bring balance into your life off the mat as well. Holding an inversion requires patience, practice, and being present in the moment. These all qualities will bring balance in your body and eventually in your life.

Increase Core Strength: In order to stay balanced in an inversion, you must rely on upper body strength. To hold the poses, the core muscles must be engaged while the arm muscles work their very hardest.

Increase Immunity & Energy: While the body is in an inverted asana, the breath becomes slow and deep, maximizing the exchange of carbon dioxide and oxygen, and generally encouraging correct respiration. Also, the abdominal organs receives a powerful massage, helping them to perform their functions more efficiently. When blood rushes to the brain, it stimulating and invigorating the entire body. This rush of blood gives the body an energy boost and also increases alertness and focus. 

Bring Relaxation: The parasympathetic nervous system is activated in inverted postures, which helps calm the body and mind and give you a sense of balance and peace.

Contra-indications: People with heart conditions, high bp, back conditions, arteriosclerosis, glaucoma, an active ear infection or any other disease of the brain, cervical problems, pregnancy and menstruation should not practice Inverted Asanas.

Phone icon
Contact us!
WhatsApp icon