What Is Meditation Yoga? Benefits and How to Practice

By combining basic yoga postures, breath control, and mental focus, meditation yoga offers a holistic path to achieving balance and creating harmony between the mind, body, and spirit.

Exploring the philosophy behind meditation yoga and learning about its various forms can help you make the most of its benefits. To make your meditation journey more comfortable and effective, you can choose premium products from Olaben — such as yoga mats, apparel, and supportive accessories — turning every session into a relaxing and fulfilling experience.

What Is Meditation Yoga?

Meditation consists of techniques that enhance awareness and train the mind to focus deeply, often seen as a way to transform one’s state of consciousness. Many studies have shown its significant benefits for mental health, from reducing stress and improving mood to boosting clarity and concentration.

Meditation yoga blends two ancient practices — meditation and yoga — to optimize the benefits of both. In yoga philosophy, meditation (Dhyana) is the seventh limb of the Ashtanga eight-limb path:

1. Yamas – Ethical restraints
   
2. Niyama – Self-discipline
   
3. Asana – Postures
   
4. Pranayama – Breath control
   
5. Pratyahara – Withdrawal of the senses
   
6. Dharana – Concentration
   
7. Dhyana – Meditation
   
8. Samadhi – Union
   

This combination not only brings physical, mental, and spiritual balance, but also opens a deeper path to self-discovery and fully living in the present moment.

The Remarkable Benefits of Meditation Yoga

Scientific studies have shown that meditation yoga has a powerful positive impact on both body and mind. Physiologically, it helps calm the nervous system, lower heart rate and breathing rate, relieve stress, and create positive changes in brainwave patterns.

Some key benefits include:

• Supports relief from anxiety, insomnia, depression, chronic pain, and high blood pressure
  
• Improves focus and sustained attention
  
• Enhances self-awareness and personal connection
  
• Increases happiness and emotional stability
  
• Improves memory and cognitive function
  
• Strengthens the immune system for better overall health
  
• Cultivates compassion toward yourself and others
  
• Helps reduce pain, including headaches and muscle tension
  

More than just a workout, meditation yoga is a mental remedy that invites you to slow down, listen to your body, and embrace inner peace.

How to Prepare for a Meditation Yoga Session

To fully enjoy the benefits of meditation yoga, consider preparing the following:

• Quiet space – Choose a private spot, away from noise and interruptions. Turn off devices like TVs, phones, and computers.
  
• Soothing music – If you prefer music, opt for soft, repetitive melodies that promote relaxation.
  
• Appropriate duration – Beginners can start with 5–10 minutes per session, increasing over time.
  
• Comfortable posture – Sit on the floor, a chair, or a mat — whichever lets you stay still comfortably.
  
• Focus on breathing – Inhale deeply to expand the belly, exhale slowly, and notice your body’s sensations with each breath.
  
• Stay present – If your mind wanders, gently guide your attention back to your breath without judgment.
  

With proper preparation, your meditation yoga session will become deeper and more effortless, allowing your mind to settle and your body to fully relax.

Meditation Yoga Poses for Beginners

1. Seated Meditation (Padmasana – Lotus Pose)

This classic pose helps practitioners enter a deep meditative state. While it requires patience to overcome initial discomfort and muscle tension, it offers profound physical and mental benefits.

How to do it:

1. Sit on a mat or flat floor with legs extended.
   
2. Bend your right knee and place the ankle in the left hip crease, sole facing upward.
   
3. Bend your left knee, crossing the ankle into the right hip crease.
   
4. Keep your spine tall, shoulders relaxed, and crown lifted.
   
5. Let your knees gradually lower toward the floor, breathing evenly.

2. Standing Meditation

Perfect for those uncomfortable sitting for long periods, this posture promotes relaxation while staying grounded.

How to do it:

1. Stand with feet hip-width apart.
   
2. Turn heels slightly inward, toes slightly outward.
   
3. Slightly bend the knees, breathing deeply and evenly.
   
4. Rest hands on the belly or raise them overhead to feel breath movement.
   

3. Lying Meditation (Savasana – Corpse Pose)

This restorative posture releases tension and fully relaxes the body.

How to do it:

1. Lie on your back, legs extended or knees slightly bent.
   
2. Keep your head centered.
   
3. Open arms comfortably to the sides.
   
4. Use cushions under the knees or lower back for extra support if needed.

Practice Better with Olaben

Elevate your meditation yoga experience with the right apparel and equipment from Olaben. Choose women’s yoga wear for comfort, pair it with a high-quality yoga mat for balance and joint protection, bring a water bottle to stay hydrated, and use yoga blocks for extra support.

Olaben also offers a variety of stylish activewear for women and men — helping you feel confident and look great in every session.

Visit Olaben Store & Experience in Person

Discover our latest designs and enjoy personalized advice from the Olaben team at our showrooms:

Ho Chi Minh City

• Flagship Store: 1M, Street 10, Thao Dien, District 2 (Thu Duc) – Hotline: 092.828.2088
  
• Nguyen Trai: 35 Nguyen Trai, Ben Thanh, District 1 – Hotline: 036.428.2088
  

Hanoi

• Vincom Times City: 458 Minh Khai Street, Vinh Phu, Hai Ba Trung – Hotline: 037.928.2088
  
• 263 Pho Hue, Hai Ba Trung