The practice of yoga postures, or asanas, coordinates breath with movement while transitioning through various poses. Working with the breath, or pranayama, clears and focuses the mind, allowing it to obtain a particular mode of consciousness without outside thoughts interrupting. This ultimately prepares you for meditation during the final resting pose in a structured yoga class, Savasana.
Reducing Physical Stress
The secret to meditation is to first reduce physical and mental stress, and it is helpful to clear the physical body of stress before working on the mind. Yoga poses stretch the muscles and work the joints throughout the body. This improves circulation and increases blood flow to the tissues, including the brain, providing both oxygen and nutrients. The brain needs oxygen to function at its peak -- it may only make up 2 percent of body weight, but it uses about 20 percent of the oxygen produced. A fatigued mind that is not optimally energized will lead to more wandering and less focus, which is not conducive to meditation. A relaxed mind during meditation will be fully capable of reaping its benefits.
Reducing Mental Stress
A 2012 study published in "Psychological Reports" investigated the effects of yoga on stress levels and attention tasks in army recruits. The recruits saw both lower anxiety levels and a better performance on the attention task after practicing yoga. Since anxiety is endemic in modern society, time spent on a stress-reducing yoga practice may be worth it.
Respiratory control during yoga asanas can calm the mind. Breath coordinated with movement has the power to increase resting oxygen consumption through the inhalation and decrease carbon dioxide release through the exhalation. In a 2012 article published in "Yoga Journal," Judith Lasater describes how decreasing carbon dioxide output leads to bigger buildup in the brain and less necessity to take another breath. A lower number of breaths per minute leads to a more relaxed state. Too much carbon dioxide release, as seen with a high number of breaths per minute, increases sympathetic nervous system activity and activates the “fight or flight” response. Lower carbon dioxide release through yogic breathing leads to the activation of the parasympathetic nervous system, effectively calming the mind and allowing for greater concentration.
Not eating at least one hour prior to meditation means the body is not spending energy digesting food, which can lead to fatigue. A tired mind and body will lose focus fast. Since a yoga class generally lasts at least one hour, there is no need to worry that this type of weariness will take over during meditation. Sipping water during practice will have no negative effect on the meditative state.
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