Most people find meditation difficult cause of body pain. Even though, the meditators who have practiced for long are suffering from body pain and can’t completely still their minds. In this article, we propose techniques to manage this problem.
Stretching poses during meditation session
In meditation progress, when you feel a little pain on your legs, you can adjust your legs by altering one top on another or stretch your legs for a few minutes. If the pain is too much, you can use Head-to-knew posture, by stretch your legs and lean forward as far as you can do, also keep your back straight. Hold for 3 times breathing or you want. In the case pain on a leg, you can stretch the pain leg and the other side is still bent. Then lean forward up to a little tensing, and maintain your spine aligned. If still too pain, take a walk!
Tip: In situation of meditation with other people, to stretch your legs, please do in silent. And avoid direct your feet to the Buddha statue or the picture of the master of that place, for paying respect to the place.
Stretching poses for relieving pain
The part of body which has used for long time will be pain. Especially, meditate for long, the muscles of lower part of body need for stretching. There are some poses to relive the pain.
1. Stretching hamstring and calf muscle
Push your hands against wall. Next, step forward one leg and slowly step another leg backward until you feel tense. Then, gradually press your heel, do as much as you can. Lower the hips forward, stretch your back, pull your stomach in, take a deep breath. Keep both feet flat on the floor and your back knee straight. Hold for 10-15 seconds. Switch legs and do the same.
2. Stretching calf muscle
Place your toe on the wall. Next, straighten the leg and the knee. Then, pull yourself towards the wall. Hold for 10-15 seconds per each leg. Suggest wearing shoes with heels to prevent heel pain. You can use this pose if your calves are sore from walking a lot.
3. Stretching the muscles of legs hips and back
Sit with your legs straight, breathe in and stretch your back up. After that, breathe out, pull in the stomach and bit by bit lean forward stretch you back long. If your legs are very tight, bend them until you feel good. Leave your head hanging or wobble gently left and right. Hold for 10-15 seconds. You can do this posture while standing if sitting is uncomfortable.
A tip: If you sit with your legs stretched out and your body thrown backwards, find a pillow to put under your hips.
4. Cow face pose for relieving hip pain
First, place one leg on top of the other. Or it can be specific to the leg that has hip pain, place that one on the top. Then, stretch and gradually bend down. Hold until you are satisfied. Lastly, switch to the other side
After you did the cow face pose you need to do some corrective pose. Spread your legs and slowly bend down. If this is not possible, bend your knees. You may not be able to spread your legs like in the example. Let you do as much as you can. Just a comfortable tension is enough.
5. Stretching waist and back
Sitting cross-legged. Follow by bending down. Next, stretch your back by pressing your elbows to the floor. Then, twisting around to find to the pain point. If you found it, hold on in that position. And move to other pain point until you feel relieved.
There is a corrective posture. The first step, arch your chest and lift your head. Then, stretch your back and twist your body left and right. Hold for 1 minute each or depend on the level of your pain.
6. Stretching shoulders and muscle of the neck
Put one hand under your butt and sit on it. Tilt your body to the opposite side. Let your head follow the force of gravity. Hold for a moment until you feel relieved switch the side.
7. Stretching neck
Sit with your back straight, place your hands together and press on the back of your neck. Hold until the upper trapezius relieved, you will know when it’s enough.
The last pose, use your hand to pull down the muscles under the neck. Then, another hand pushes your chin up. Just do it for a second, don’t too long.
Not just meditation working in an office, driving, or any activity that requires you to remain in a stationary position for a long time can cause muscle pain. If left untreated, it will cause long-term damage. Therefore, we should stretch our bodies and manage the 4 postures of sitting, lying down, standing, and walking in balance.
May everyone have a healthy body. Happy in life. Can meditate easily and find happiness within
References:
Pordipor Yoga https://youtu.be/zFntxfOEdcM?si=2CrRegIZaFrLL7uh
Yoga Story https://youtu.be/0I7yYQGTjF8?si=98w4BEL_qB3g9owQ
