Stage One: Body Control (Asana)
   The body position which Yoga recommends for meditation is expressly designed to discourage fidgeting while at the same time permitting us to relax without feeling inclined toward sleep. Since we are already programmed to go to sleep when we lie down, it’s preferable to use a sitting position when practicing meditation.
   The most essential aspect of asana is that our spine be held erect without tension, thus encouraging the free movement of vital energy during meditation. The exact nature of this energy will be discussed later, so for now we need only point out that its axis in the human body is the spinal column. Poor posture (a rounded back) impedes the flow of energy, as does good posture with muscle strain (using the back muscles to hold the spine erect).

   In the above graphic we see that an erect human spine is not completely straight, but rather serpentine with a pronounced inward arch in the lower back, or lumbar, area.
   The tapering thickness and curved structure of this spinal axis combine to make it an extremely strong supporting column. However, the spine is also very flexible, so it must be set properly before it becomes capable of supporting the entire weight of our head and torso without any help from the back muscles.
   First, the top of the pelvis should be thrust forward with the abdomen relaxed; then the shoulders should be stretched backward, and relaxed. Unless we can completely relax in this position without slumping forward, muscular tension will cause backaches and inhibit the flow of energy. If some sort of back support seems necessary for us to achieve good posture without stress it should be used, and if back or leg tension makes it difficult to sit on the floor with a comfortably erect spine, we should improvise alternatives such as the following:

In extreme cases, when no sitting position is feasible, we may even meditate lying down. Though, as stated before, the supine position has drawbacks, many people still learn to meditate quite effectively this way.

Mudra
   A mudra is a seal which prevents the loss of energy during meditation. The various leg crossings which Yoga recommends are mudras and are considered secondary in importance to good posture without tension. For those who find it comfortable to sit cross-legged, however, this is the preferred position, and for the few of us whose legs are extremely flexible, any good Hatha Yoga book will explain the more advanced positions and their added benefits.
   A hand mudra serves the twofold purpose of sealing in energy and discouraging the hands from fidgeting during meditation. The mudra most often recommended for this purpose is called chinmudra, shown in the photo below. With the hands in this position, they may be placed comfortably anywhere on the thighs or knees, palms upward or downward. Meditation texts also describe other acceptable positions, such as simply folding the hands in the lap.

Since energy can also escape from the mouth and eyes, these should be kept closed during meditation. Some yogic texts recommend more-difficult eye positions, such as staring at the tip of the nose or between the brows, which sound pretty silly until we accept the fact that exhaustive research has shown such positions to be effective methods of recycling energy emanating from the eyes. However, simply closing the eyes is also effective, and though it has the drawback of inclining us toward sleep, this mudra is better for most people than the more difficult ones, and it is the mudra employed by most successful meditators.
   These are the basic elements of asana. When applied thoughtfully and with discrimination, they provide valuable assistance in our practice of body control. Through repetition of a meditative posture, our body becomes increasingly more stable, and as soon as we are satisfied that a comfortable posture has been achieved, our attention can then move to the next level of meditation