Meditation Positions Download the Selfpause Affirmation App Sitting in the lotus position is a common meditation posture. It helps to calm the mind, stretch the legs, and strengthen the upper body. It also increases circulation in the lower body and can soothe menstrual cramps. Although this is an advanced meditation technique, beginners can also benefit from this pose. If you have limited flexibility, you may not be able to hold this position. If this is the case, it may be best to opt for another meditation posture. A common obstacle for beginners is limited hip flexibility. It is important to warm up the hips with the Butterfly Stretch before attempting this posture.