Some folks have used yoga to help them learn to meditate. My daughter is studying yoga, and here's her mid-term exam. I thought it was interesting enough to pass along.

Q: Why was yoga developed?
A: The development of yoga was originally for the purpose of “centering” as a way of attaining harmony with oneself and God. Meditation allowed the practitioner to experience the present moment and gain clarity of one’s consciousness that could not be achieved in day-to-day activities. Incidentally, the meditations were not an intellectual process, but rather an experiential one (Schiffman 305). According to Eric Schiffman, “the all-important revelation was that God and Self are one” (305). Through this deeper understanding of oneself in concert with the universe, the poses came into being as a natural response to the meditative process.

Q: What is meant by meditation not being an intellectual process but rather an experiential one?
A: The word yoga means yoke, or joining (union), specifically that of joining the mind with the “Infinite Mind,” or God (Schiffman 306). It is communing with that part of yourself that is untapped or normally disregarded. Meditation means listening to this part of oneself and as William Falk explains, “quiet[ing] the constant chatter of the conscious mind.” By allowing yourself to be a part of something greater than oneself, you open up to the infinite possibilities of the universe. You become more open in your relationships with others as you incorporate this centeredness into your daily life. Through meditation, you reject the ego sense of self and its limited expression of who you are and become more at peace with who you really are, a truly remarkable being. “It’s the ego (the limited sense of self, our conditioning) that is saying that it’s ‘bad’ to feel good inside about who we are—that it’s selfish, arrogant, or egotistical, and that we’ve done so many cruel things in life that we don’t deserve to experience the relief that comes from letting go of guilt, self-condemnation, and inner-flagellation” (Schiffman 307). Therefore, in meditation you let go, live in the present moment and experience yourself without these limitations. You suspend your disbelief in yourself and tap into that creative, vital and undistorted self (308).

Q: What are asanas?
A: Asanas are yoga postures, which are made up of the primary types of body movement, i.e. flexion, extension, rotation, etc. (Schiffman 43). These postures are done in coordination with the breath in order to achieve a gentle, fluid movement. Certain movements are done on an inhale, while others are done on an exhale (Schiffman 47). Examples are exhaling anytime you fold the body and become “more compact” (Schiffman 57) and inhaling anytime you unfold, straighten the body or open the chest (Schiffman 58). The breath is important for increasing sensitivity, balance and stamina. Asanas are meant to stretch the body without incurring pain. The idea is to find a balance between challenging the muscles and increasing your risk of injury (Schiffman 74). You should never hold a pose that causes pain. Yoga is meant to be pleasurable, not painful.
Q: What physical results can I expect from yoga practice?
A: According to Dr. Bob Hughes, yoga stimulates and massages every vital organ and all vertebrae (lung, kidneys, stomach, intestinal tract, etc.) (Principles 1). You will feel it wherever your body is the weakest or in places where you may have sustained an injury. (Principles 1) Yoga releases tension by stretching muscles, particularly those muscles which hold tension: the facial muscles of the forehead, eyes, cheeks, jaw, shoulders and neck, hands, chest, abdomen and thighs (Principles 2). Yoga improves balance, strength and flexibility. Additionally, yoga oxygenates and purifies the blood and flushes out toxins from the body, thereby contributing to better circulation, vitality and calmer mental state. According to a survey of people suffering from various health-related issues by the Yoga Biomedical Trust (1983-84), more than 98 percent reported benefits to back pain, 96 percent to nerve or muscle disease, 90 percent to arthritis or rheumatism and 94 percent to anxiety. Additionally, migraines, insomnia, PMS, hemorrhoids, hypertension, asthma or bronchitis, heart disease, obesity, and tobacco addiction all showed dramatic results (Alternative Therapies 474).

Q: Why are we so stressed, and how can we manage it better?
A: Stress is a result of mental and physical abuse on our bodies. There are three types of stress, namely: emotional stress, digestive stress and environmental stress. We experience these types of stress because of our “lack [of] awareness of our habits…that are hidden within the unconscious” (Nuernberger). Yoga is a good way to reduce stress in your life. Other beneficial techniques for reducing stress include: learning about nutrition, exercising with attention, counting your breaths and diaphragmatic breathing, developing inner concentration skills and daily meditation or prayer (Nuernberger). The importance placed on breathing in yoga, specifically through the nose, reflects the influence that breath has on our “physiological and psychological states” (Nuernberger).

Q: Why is nasal irrigation important in yoga, stretching and relaxation?
A: As mentioned previously, breathing is very important in yoga and relaxation. When breathing problems such as sinusitis, cold, flu, allergies and asthma inhibit the breath, pain and discomfort may ensue. According to the National Center for Health Statistics, sinus infection is the worst chronic ailment in the United States with 33 million sufferers a year (Narial Nasal Cup). Therefore, regular cleansing of the nose and nasal passages is essential in reducing inflammation and irritants which may damage the respiratory system. Nasal irrigation is an ancient practice and is one of the most important preventative measures in medicine. It removes these irritants that are in the mucus and restores proper nasal function. Nasal irrigation may also bring relief from headaches and sore throats in addition to the aforementioned problems (Narial Nasal Cup).

Q: What is Nadi Shodanam or alternate nostril breathing?
A: “Nadi Shodanam is an exercise to purify and soothe the nervous system” (Farquhar). It is a process of gentle breathing through alternate nostrils. You must first determine your “active nostril.” This is the side through which air flows freely. Your other nostril, called the “passive nostril” may be somewhat blocked. There are three methods, according to Dr. John Farquhar, to execute Nadi Shodanam. You may begin by exhaling either through the active nostril and inhaling through the passive nostril three times and then reverse the process or by exhaling through the passive nostril first and then vice versa. The third option is to exhale and inhale through the passive nostril and then alternate to the active, repeating this process until you have completed three full inhalations and exhalations on each side.

Works Cited
“Alternative Therapies.” Alternative Medicine: The Definitive Guide. B. Goldberg Group, 1994. Yoga, Stretching and Relaxation: Flexibility & Therapy.
Falk, William. “Meditation Merges with the Mainstream.” Esquire March 1983. Yoga, Stretching and Relaxation: Flexibility & Therapy.
Farquhar, John, M.D. “Nadi Shodanam Alternate Nostril Breathing.” The American Way of Life Need Not Be Hazardous to Your Health. Yoga, Stretching and Relaxation: Flexibility & Therapy.
Hughes, Dr. Bob. “Yoga Principles.” Yoga, Stretching and Relaxation: Flexibility & Therapy.
Nuernberger, Dr. Freedom from Stress. Yoga, Stretching and Relaxation: Flexibility & Therapy.
Schiffman, Erich. Yoga The Spirit and Practice of Moving Into Stillness. New York: Pocket Books, 1996.
“What Doctors Say About Nasal Irrigation.” Narial Nasal Cup. Kentucky: Essential Products Alliance, Inc. Yoga, Stretching and Relaxation: Flexibility & Therapy.