For meditation to be most effective, you should practise for twenty or thirty minutes once or twice a day. When the meditation is completed, you should come out very slowly, taking the following steps:

• Sit quietly for a few moments with your eyes closed, bringing your awareness gradually to your body and breath. 
• Blink your eyes to clear them.
• Slowly straighten the legs and stretch them out away from the body, simultaneously stretching both arms towards the ceiling. 
• After you lower your arms, take a couple of deep diaphragmatic breaths.
• Massage your legs and slowly stand up.

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For meditation to be effective one should not lie down for it. The reclining position is not suitable because it causes sleepiness and fatigue of the mind. The mind should be neutral for meditation, neither too dull, nor too active.
The most popular posture for meditation is the Lotus Posture (Padmasana). However, since it may be hard to master, any comfortable sitting position with the spine straight and in line with the neck and head can be used. The easiest suitable position is Easy Posture (Sukhasana). If it is not possible to sit cross-legged, Egyptian or Chair Posture can be used. Perfect Posture (Siddhasana) or
Hidden Posture (Guptasana) are also suitable.

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Meditation is a form of mental hygiene that promotes tranquillity and prepares the mind for the attainment of Yoga’s supreme goal of intuitive enlightenment, the union with the Divine.

Meditation is a general term that refers to the concentrative methods of quietening and opening the mind to focus on the object of contemplation and become one with it. It prepares the mind for the attainment of the higher states of consciousness.

In Raja Yoga this is achieved through the practice of Pratyahara (withdrawal of the senses), Dharana (concentration), Dyana (contemplation) and Samadhi (a blissfully super conscious state) in which you become one with the object of your meditation.
 
Some benefits of meditation:

• Improved health, relaxation and tranquillity
• Quieter mind and more refined consciousness
• Spiritual awareness
• Mental self-confidence and composure
• Calm and toned nervous system

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Yoga breathing focuses on using low abdominal breathing of the diaphragm muscle, and filling the entire lungs (upper, middle and lower parts) with pranic air. It involves the following regular, rhythmic, flowing breath pattern:
 
Stage 1: Puraka – inhalation, filling the lungs
Stage 2: Kumbhaka – retention, or holding of the breath
Stage 3: Rechaka – exhalation, emptying the lungs
Stage 4: Kumbhaka - breath suspension when the lungs are empty
 
Through a range of breathing exercises, Pranayama helps us more fully oxygenate and purify our bodies, calm our minds, balance our emotions and energies.
 
Inhalation brings energy and nourishment. Holding the breath allows the stale air and fresh air to mix in the air sacks and gets Prana to fully enter and energize the body. Exhalation cleanses the system and quiets the emotions.
 
Pranayama, through full, deep breathing fuels, energises, cleanses, balances and relaxes the entire body, and mind.
 
The complete Yogic breath fills the lungs completely in a smooth, continuous, conscious flow of Prana through Puraka, Kumbhaka, Rechaka and Kumbhaka, in the following three steps:
 
Step 1: Abdominal Breathing
Step 2: Middle or Chest Breathing
Step 3: Shoulder or Upper Breathing
 
After exhaling (Rechaka), we pause (Khumbaka), then we inhale (Puraka), filling the abdominal zone of the lungs first, followed by the chest and upper lungs. Then we hold the breath for a moment (Khumbaka) before exhalation (Rechaka). Both exhalation and inhalation start at the abdominal (diaphragm) area.
 
Your lungs fill up with air, as a glass with water.

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Pranayama is the practice of proper conscious Yoga breathing techniques.  ‘Prana’ means the air we breathe, life breath, the life force of nature. ‘Yama’ means restraint or control. Thus, Pranayama is a Yogic method of controlled breathing, controlling the flow of prana.
 
The aim of practising pranayama is to use its various therapeutic effects on the body to soothe the nervous and endocrine systems, to achieve physical, mental and emotional relaxation and tranquillity, and ultimately to improve our health. When we breathe deeply, our respiratory, circulatory, digestive and nervous systems work better. Pranayama increases the supply of oxygen to the lungs and consequently to the blood. Yogic breathing techniques can be used for healing for such ailments as: asthma, bronchitis, colds, sinus problems, nervous tension, neurosis, insomnia, headaches, indigestion, abnormal weight, constipation, and smoking. 
 
Thanks to the practice of pranayama, the heartbeat rate slows, high blood pressure drops, digestion improves, and our minds become clearer, nerves calmer. Our concentration improves. Stress, anger and tension disappear. Correct breathing balances the positive and the negative forces and soothes the nerves, body and mind. A fresh dose of prana allows the Yogi to heal others.

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The way we breathe has a profound effect on our wellbeing. Our breath affects the body, mind and emotions.  Due to everyday pressures of life and increasing stress and tension, we abandon our childhood efficient breathing methods, and develop new faulty breathing habits.
 
When the body is stressed, breathing becomes shallow and irregular. According to the author, in general, our breathing is shallow. Shallow breathing deprives the body of oxygen and the life force, Prana. It allows us to only fill the upper (high chest) part of our lungs with oxygen, which in the long run results in health problems.
 
As the bloodstream is not completely cleansed and oxygenated, the metabolic processes are affected, therefore we so often suffer from headaches, lack of energy, fatigue, anxiety, nervous tension and depression. The correct diaphragmatic and abdominal breathing should replace the shallow breathing habits.
 
When we breathe deeply, into the lower parts of the lungs, our respiratory, circulatory, digestive and nervous systems work better.  The supply of oxygen to the lungs and consequently to the blood is improved. The heartbeat rate slows. High blood pressure drops, digestion improves. Our minds become clearer, nerves calmer. Our concentration improves. Stress, anger and tension disappear. Correct breathing balances the positive and the negative forces and soothes the nerves, body and mind.
 
The way we breathe has a profound effect on our wellbeing. Our breath affects the body, mind and emotions.  Due to everyday pressures of life and increasing stress and tension, we abandon our childhood efficient breathing methods, and develop new faulty breathing habits.
 
When the body is stressed, breathing becomes shallow and irregular. According to the author, in general, our breathing is shallow. Shallow breathing deprives the body of oxygen and the life force, Prana. It allows us to only fill the upper (high chest) part of our lungs with oxygen, which in the long run results in health problems.
 
As the bloodstream is not completely cleansed and oxygenated, the metabolic processes are affected, therefore we so often suffer from headaches, lack of energy, fatigue, anxiety, nervous tension and depression. The correct diaphragmatic and abdominal breathing should replace the shallow breathing habits.
 
When we breathe deeply, into the lower parts of the lungs, our respiratory, circulatory, digestive and nervous systems work better.  The supply of oxygen to the lungs and consequently to the blood is improved. The heartbeat rate slows. High blood pressure drops, digestion improves. Our minds become clearer, nerves calmer. Our concentration improves. Stress, anger and tension disappear. Correct breathing balances the positive and the negative forces and soothes the nerves, body and mind.

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The following sitting postures are fundamental because they prepare the body for various other poses, as well as meditation. They are also exercises in their own right.
 
Their benefits include:
Limbering the legs, hips and pelvis
Strengthening the back muscles and improving posture
 
They are ideal for practicing Pranayama as they make deep breathing easy. Once mastered and held with ease, they are most suitable for meditation.
 
Easy Posture (Sukhasana)          
This is the popular cross-legged posture. The ankles are crossed and the knees are taken down towards the ground. The head, neck and spine are in a straight line.
 
Perfect Posture  (Siddhasana)    
The right leg is folded and the heel is resting against the perineum. The left leg is also bent and the sole of the left leg is placed between the calf and thigh of the right leg.
 
Lotus Posture (Padmasana), also called the Buddha Pose
Sitting with your back straight and your legs extended in front, bend your right leg and gently bring the top of your right foot to the top of your left thigh, as close to your left groin as possible. Bend your left leg and gently bring the top of your left foot to the top of your right thigh, as close to your right groin as possible. Rest your wrists on your knees in Jnana mudra (with the tip of your thumb and index finger touching, and the remaining fingers extended).
Stay in the pose for as long as it is comfortable. Extend the time with experience - from a few seconds to a minute or longer. Breathe slowly and evenly.
Change the position of the legs by crossing the left foot over the right thigh and the right foot over the left thigh. To come up, gradually straighten the legs out in front.
 
Yoga Posture (Yogasana)
From Lotus Posture, exhale and bend forward to lower your forehead towards the floor.
 
Thunderbolt Posture (Vajrasana)           
Kneeling on the floor, sit between your feet, toes together, heels apart, palms on the knees, back and neck straight.
 
Hidden Posture (Guptasana)       
Similar to Siddhasana, except that the lower foot is resting against the opposite thigh not the perineum. The ankles are crossed and the upper heel rests against the pubis.
 
Prosperous Posture (Swastikasana)     
Also called the Ankle Lock Posture; the ankles are crossed so that each foot is placed between the thigh and calf of the opposite leg.
 
Egyptian or Chair Posture            
This posture is easier than Sukhasana, and is only to be used if it is difficult to sit in Easy Posture. It consists in sitting on a chair with the head, spine and neck in a vertical line, with feet and knees together and the palms flat on the thighs.

Even though the main Indian Yogas focus on different aspects of Yoga as a practice, they overlap in their pursuit of the ‘union’. A practitioner of one type of Yoga cannot avoid including elements of other Yogas in his or her practice. For instance, the practice of dharana (concentration) in Raja Yoga is also used in Hatha or Kundalini Yoga. The love and devotion of Bhakti Yoga is also present in Karma Yoga.
 
The following are the main Indian Yogas and their focus:
 
Jnana Yoga - Union by knowledge
Practised by developing spiritual knowledge and wisdom through the study of sacred texts and self-study, and meditation.
 
Bhakti Yoga - Union by love and devotion         
Complete devotion to and worshipping of a deity through a practice of rites and singing songs of worship.
 
Karma Yoga - Union of action and service       
Rising above the ego on the path of action and selfless service to others without focusing on the outcome. 
 
Mantra Yoga - Union by sound and voice          
Using the vibration of the voice or sound to inspire the mind and consciousness, through the repetition of mantras (syllables or phrases) both out loud and mentally in japa (the rhythmic chanting of mantras).
 
Yantra Yoga - Union by vision and form
This path of Yoga focuses on influencing the consciousness through sight, shape and form. It uses either an inner visualization, or an object such as a mandala (an intricate picture symbolizing unity) for contemplation.
 
Laya & Kundalini Yoga - Union by awakening of dormant psychic nerve force
It applies some elements of Hatha Yoga, such as breath retention and posture, but this Yoga path focuses on concentrative meditation to awaken the psychic nerve power located below the base of the spine. It is symbolized by serpent power. In meditation, it is taken upwards through the chakras (the energy centers) to the crown chakra at the crown of the head that is related to higher consciousness and samadhi (blissful enlightenment).
 
Tantric Yoga - Union by physiological disciplines       
It focuses on the difference between physiological and non-physiological systems. In Northern India and Tibet where this Yoga path is mainly found, control of sexual energy and the ritualistic union of Yogi and Yogini is the focus.
 
Hatha Yoga - Union by physical mastery          
 
The word ‘Hatha’ stems from two roots ‘ha’ meaning ‘sun’ and ‘tha’ meaning ‘moon’. Bringing these two opposite forces (sun - positive, moon – negative) in the organism through breathing and posturing, is the focus of this path.  Hatha Yoga is the best known and most widely practiced Yoga. Its use of Asana (posturing) and Pranayama (breath control) has numerous benefits to the well being, affecting the functioning of the nervous system, endocrine glands and vital organs.  As Hatha Yoga has a calming effect on the mind, it may be seen as purification of the body and mind in preparation for Raja Yoga, which focuses on the mind and higher consciousness.
 
Raja Yoga - Union by mental mastery   
 
Raja or Royal Yoga enables the practitioner to become the ruler of his mind. It applies Hatha Yoga within its system. Raja Yoga is closely related to the Eight Limbs of Yoga (Astanga) described in Patanjali’s “Yoga Sutras”. While Hatha Yoga improves the body and consequently the mind, Raja Yoga works on perfecting the mind first. The corollary of this is - a purer body.

The word Yoga comes from the Sanskrit word ‘yog’ meaning ‘to bind’, ‘to join’, or ‘a union’. Yoga is a union of the body, mind and spirit, as well as the union with the divine. Yoga is a practical science of the human being taking into account the physical, spiritual and metaphysical aspects of man.
 
As a practice, Yoga provides a system of methods, both physical and mental, leading to attaining one’s full potential through the disciplines of physical exercises (asana), breathing techniques (pranayama), proper diet, self discipline, cleansing techniques (niyama), moral conduct (yama) and meditation (dyana) techniques (pratyahara – withdrawal of the senses, and dharana –concentration). Yoga is also the ultimate goal itself – the highest state of awareness where the atman, who transcends the ego, achieves samadhi, or bliss, through the union with Brahman, the infinite divine force.
 
Thus, the aim of yoga techniques is to relinquish the ego and to realize one’s true spiritual self in enlightenment through samadhi.