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There are many levels of yoga; let's start with the first and basic level (dont be fooled..there's nothing easy about it)
We're all familiar with Asana's: The physical act of holding your body in a certain position. This is what we in the west concentrate on in our yoga classes. Depending on who your teacher is, they may exclusively teach from a physical viewpoint and leave out all the mental philosophy/traditions of yoga; this of course is a mockery of true yoga.

ANYWAY, on with the first lesson of yoga as a traditional student would have learned it thousands of years ago (based on Patanjali's Yoga Sutra's; wikipedia him/her/it)
Your first task towards deepening your meditation practices is to quiet the physical disturbances of the body!
How to: Align your neck and back so they are straight (please re-establish/relearn correct poise for this practice if you haven't cared before), your poise is essential. Set a timer for ten minutes. Stay in your pose with correct poise for ten minutes, and try your best to ignore all physical distractions; cramps, sweating, tingles, coughing.

You're now in the know of the true traditions and intentions of yoga.
Done with the ten minutes already? I dont believe you. No, now work your way up, 15, 20, 30 mins. Can you beat my record of 30 mins? I challenge you!
Do this once daily, and try your best to do it for a week, but please dont let me limit you to only a week if you're capable.
Want lesson #2? msg me"