How to Use a Meditation Cushion During Yoga (Step-by-Step Poses)

Short answer

To use a meditation cushion in yoga, place it under your hips for seated poses, under knees or ankles for joint comfort, and under your torso for restorative relaxation. Sit on the front third of the cushion to improve pelvic alignment and reduce lower-back rounding.

The “placement rule”: hips, knees, or torso

Almost every cushion setup in yoga fits one of these:

• Under hips = alignment and comfort in seated poses

• Under knees/ankles = joint protection

• Under torso = restorative relaxation

If you’re not sure where to place it, ask: “What needs support right now?”

Pose 1: Seated breathwork (easy pose) — best starting point

Placement: cushion under hips
Steps:

1. Sit on the front third of the cushion

2. Let knees drop naturally

3. Place hands on thighs

4. Take 10 slow breaths

Why it works: hip elevation makes upright posture easy without tension.

Pose 2: Butterfly (baddha konasana) — hip opening without forcing

Placement: cushion under hips
Steps:

1. Sit on cushion

2. Bring soles of feet together

3. Support knees if needed (blanket or pillow under knees)

4. Keep spine long and breathe slowly

Tip: if you feel pinching at the front of hips, reduce depth and sit taller.

Pose 3: Seated forward fold — reduce back rounding

Placement: cushion under hips
Steps:

1. Sit on cushion, legs extended

2. Bend knees slightly if needed

3. Hinge from hips, not from the lower back

4. Rest hands where comfortable (shins, ankles, or thighs)

Goal: calm breath + gentle stretch, not “touching toes.”

Pose 4: Child’s pose (supported) — nervous system reset

Placement: cushion under torso (hug it)
Steps:

1. Kneel comfortably

2. Place cushion between thighs and chest

3. Rest chest and cheek on cushion

4. Breathe into the back ribs for 1–2 minutes

This is one of the best “end of day” poses.

Pose 5: Kneeling comfort (ankle/knee support)

Placement: cushion under ankles/shins OR sit on cushion
Steps:

• If ankles hurt: cushion under shins/ankles

• If knees feel stressed: increase padding under knees with a mat + use cushion under hips

Small supports make kneeling sustainable.

Pose 6: Resting on your back — release lower back tension

Placement: cushion under knees
Steps:

1. Lie down

2. Place cushion under knees

3. Let low back soften

4. Breathe slowly for 2–5 minutes

This is great for bedtime relaxation.

Safety cues (important)

• Support should feel stable, not wobbly

• Avoid sharp pain or joint strain

• Use props to reduce forcing

• Remember: yoga is practice, not performance

Internal links (recommended)

• Best Posture for Meditation: How to Sit Comfortably Without Pain

• Meditation for Stress Relief: A 5-Minute Practice You Can Do Anywhere

• How to Create a Meditation Space at Home (Simple, Cozy, and Minimal)

CTA (choose one)

• Browse Meditation Cushions → https://zensoullab.com/products/zensoullab-ergonomic-meditation-cushion-floor-seat-memory-foam-4-colors

FAQ

Do I sit in the middle or the edge of the cushion?
For most seated poses, sit on the front third so the pelvis can tilt more naturally.

Can I use the cushion in yin or restorative yoga?
Yes. It’s especially useful for supported shapes and longer holds.

What if the cushion feels too soft for yoga?
Use it for restorative support and seated alignment; use blocks for precision and firm support.