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Overview of Prone (or Lying) Meditation
Everyone has seen the image of Buddha sitting in a Lotus position with perfect posture. This is an ideal position, and one which relatively few people can achieve.
The concept is simple: Proper alignment will allow your body's energy to flow more easily up and down your spine. This is not imagined, but a real sensation that is influenced by your posture.
The Swamis sit in Lotus for several reasons:
When done correctly, it's a very stable position. Allowing the practitioner to focus on meditation for long periods of time.
This position "locks" the lower body in a position where the pelvis can promote an upright sitting position with a straight, upright spine.
Over time, it stretches the knees, hips, and ankles, and strengthens the back and core muscles.
It is purported to quiet and calm the mind.
Many people, however, find it very challenging to sit cross legged (Easy Pose). Forget about a Half or Full Lotus. Bodily discomfort distracts from and prevents a calming of the mind as it becomes uncomfortable and difficult to maintain the position.
Lying on a firm surface can be a good alternative. A carpet with padding underneath, a yoga mat, or other type of thin cushion is ideal. Meditating in bed is not recommended, as people tend to fall asleep (which makes sense as this space is intended for sleep). Also, many beds are too soft to promote ideal spinal alignment.
Having a dedicated space for your meditation, recovery, mindfulness, or visualization routine is also important for setting the intention for your practice.
Lying on a firm, cushioned surface with your legs elevated achieves several things which can benefit your meditation and recovery:
Your spine will naturally be supported by the floor beneath you. You won't have to resist gravity as you do while sitting. While improving your core muscle strength is important, you can achieve that with different sitting techniques.
You can easily adjust the alignment of your spine while you are lying.
With your legs elevated, you are in an intentional position. That means that just like a Lotus or cross-legged position, you are in that posture for a purpose.
When your legs are elevated, the bend in your hips rotates your pelvis to an advantageous position for spinal alignment. When you lie completely flat, your lower back has an arch. When you bend at the hips (as when your legs are elevated), your lower back becomes more flat.
While the position is comfortable, it's not too comfortable. The "Legs Up" position offers enough comfort so as not to be distracting, but not so much as to put you straight to sleep.
With your body in an aligned and relatively comfortable position, you can focus on the real work: Quieting your thinking mind. This is a big job, so every advantage should be taken.
You can use a number of props to help with the legs up position. Large pillows can work. Standard furniture, however, tends to be too high.
It's important that your thighs are not vertical when you're lying with legs elevated.
Stateev were designed specifically for this application, and there are several advantages to this device:
The Contoured "Butterfly" Top allows better clearance for your heels and knees to avoid pressure points while supporting your lower legs.
Stateev of different sizes are necessary to suit people of different sizes.
The 5º Forward Float helps align the top surface better with your legs. This improves support and comfort.
Stateev are relatively compact and lightweight, so they can be moved and positioned easily.
It's easy to use a pillow or cushion of your choice. We supply a standard 14"x14" square foam cushion that's 1.5" thick, but you might prefer something different (thicker or thinner, softer or more firm). Or nothing at all. Stateev can be used without any cushion at all.
Please note. These are the opinions of the Author. While I have nearly 30 years experience in internal martial arts, various meditation techniques, and Chinese Qi Gong, I don't claim to be a Guru or Master! I am conveying information that I have found to be 100% true for myself through many hours of practice, evaluation, and practical experience. Feel free to reach out if you have any questions or comments.
National Institute of Health Conclusions on Leg Elevation
Below are two articles that address the health benefits from leg elevation. These links will take you to the National Institute for Health (NIH) website:
Conclusion: We conclude that limb elevation enhanced the microcirculatory flow velocity in liposclerotic skin of patients with chronic venous insufficiency.
https://pubmed.ncbi.nlm.nih.gov/7966805/
Conclusion: These results suggest that the downhill and horizon conditions have effects on lower leg swelling without causing additional discomfort or circulatory strain.
Benefits of "Legs Up" Meditation and Recovery AI Article
The following is an AI generated article generated in response to the query: "Health Benefits of Leg Elevation"
This information does not have direct references, but is pulled from articles and information which exist on the internet. This text has been edited to avoid definitive claims as individuals will have varying results from this practice.
Please note: You should consult your physician before beginning any type of new exercise routine.
AI Generated Text:
"Elevating your legs above the heart is a simple yet effective technique that can offer numerous benefits for your overall health and well-being. This practice involves raising your legs to a position higher than your heart, either by lying down and propping your legs up on a pillow or using specialized leg elevation devices. In this article, we will explore the possible various advantages of elevating your legs above the heart.
1. Improved Circulation: One of the primary benefits of elevating your legs above the heart can be improved blood circulation. When you elevate your legs, gravity helps to facilitate the return of blood from your lower extremities back to your heart. This can reduce swelling, alleviate discomfort, and prevent the development of conditions such as varicose veins and deep vein thrombosis.
2. Reduced Swelling: Elevating your legs above the heart can help reduce swelling in the legs and feet. This is particularly beneficial for individuals who spend long hours standing or sitting, as it helps to counteract the effects of gravity on blood flow. By reducing swelling, leg elevation can provide relief from discomfort and promote better mobility.
3. Alleviation of Leg Pain: If you experience leg pain, elevating your legs above the heart can provide significant relief. This is especially true for conditions such as restless leg syndrome, muscle cramps, and leg fatigue. By reducing pressure on the legs and improving circulation, leg elevation can help alleviate pain and promote relaxation.
4. Faster Recovery from Injury or Surgery: Leg elevation is often recommended as part of the recovery process for various injuries and surgical procedures. By reducing swelling and improving blood flow, elevating your legs can accelerate the healing process and promote faster recovery. It can also help minimize post-operative pain and discomfort.
5. Stress Relief: Elevating your legs above the heart can have a calming effect on the body and mind. By promoting relaxation and reducing tension, leg elevation can help alleviate stress and anxiety. This can be particularly beneficial for individuals who lead busy and demanding lifestyles.
6. Improved Sleep: Many people find that elevating their legs before bedtime can improve the quality of their sleep. By reducing discomfort and promoting relaxation, leg elevation can help you fall asleep faster and enjoy a more restful night's sleep. This can have a positive impact on your overall health and well-being.
7. Enhanced Athletic Performance: Athletes often use leg elevation techniques as part of their training and recovery routines. By improving circulation and reducing muscle fatigue, elevating the legs can enhance athletic performance and speed up recovery after intense workouts or competitions.
8. Prevention of Varicose Veins: Elevating your legs above the heart can help prevent the development of varicose veins. These enlarged and twisted veins often occur due to poor circulation and increased pressure in the legs. Leg elevation can help improve blood flow and reduce the risk of varicose veins.
In conclusion, elevating your legs above the heart can offer a wide range of potential benefits for your overall health and well-being. From improved circulation and reduced swelling to stress relief and enhanced athletic performance, this simple practice can have a significant positive impact on your daily life."
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