Meditation Practice: What can I do if my legs fall asleep during Meditation?

Answered by Your Yoga Flow Teacher and Faculty Member Nancy:

I believe that a sore back and legs falling asleep is very common for many of us when we sit on the floor. When I first began taking yoga classes, I could barely sit up for 2 minutes without feeling discomfort in my body and distraction in my mind! Finding a seated shape that works for your body is not always easy to find on your own. I worked with one teacher who pointed out to me that I was leaning forward and tipped to one side (this was after years of practice). Perhaps you could record yourself sitting and then take a look at your alignment.

I've also discovered that sitting crossed-legged for long periods of time irritated the torn meniscus in my knees, so I often sit with one leg straight. When teaching in a studio space, I would encourage my students to sit at the wall in Dandasana - Stick Pose to get a felt sense of aligning head to tail. Sitting up on some height can be super helpful for those of us with less hip mobility or tighter back lines. The key to sitting anywhere (floor, chair, couch) is to perch up on the sitting bones, not to sit back on the buttocks, and to find a neutral pelvis and spine (easier said than done!).

Your Yoga Flow Teacher and Faculty member Angela writes:

I'm a BIG advocate for finding the right chair/bolster/bench for meditation. My practice would not be what it is if I didn't have the perfect prop to help me be comfortable. When meditating for more than 30 minutes without my meditation chair (I had it specially made so I can sit cross-legged with all the support I need for my back and knees) my hips hurt and my legs, and my feet fall asleep. It is very distracting and uncomfortable.

If I didn't have my chair, I would get a meditation bench. There are many available to choose from and they're portable; they take the pressure off the knees and put the back in a position that is optimal. You still may get a tired or sore back, at first, but increase the duration slowly and it should ease up over time.

LINK HERE to view some meditation bench options on Amazon.