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21-Day Yoga Immersion


Some time ago, I received an email asking me to join a 30-day yoga challenge program. I did a quick search on Google for something like "30-day yoga challenge" or just "yoga challenge", and I came across a large variety of yoga challenge programs being offered. Most of these programs entail making a commitment and then practicing at your own home using a video or a tape that the originator of the program offers you. Since I am myself a firm believer in establishing an on-going regular practice, I thought about offering my own version of a similar program. In this program, instead of practicing on your own at home, you will be practicing with me in a group. However, instead of calling it a "challenge", I have decided to call it the "Yoga Immersion" program. I like to engage the students in all aspects of yoga – asana, pranayama, relaxation, meditation, yoga philosophy, yogic diet etc., essnentially creating an environment where the students can immerse themselves in yoga.

Why challenge yourself?

Patanjali, in his Yoga Sutras defines yoga as "the ability to control the fluctuations of the mind" (sutra 1.2). In order to achieve that goal, Patanjali recommends ‘abhyasa’ (practice –  sutras 1.12 – 1.14) and ‘vairagya’ (detachment – sutras 1.15 – 1.16) as the two key ingredients of a personal endeavor. In order to establish a regular practice for any endeavor as defined by Patanjali, one needs to have a commitment and a strong will-power. To develop such a will-power Patanjali offers the five yamas (sutra 2.30) and five niyamas (sutra 2.32). However, I believe that one of the values that truly helps develop that self control and commitment is the niyama of ‘tapas’ (austerity – sutra 2.43). The word ‘tapas’ in Sanskrit means ‘heat’. An example usually given is the use of intense heat to purify gold. In yoga ‘tapas’ usually refers to practices that make one strong physically and mentally. One who practices ‘tapas’ is known as a ‘tapasvin’. A tapasvin can easily withstand the dualities of life like heat and cold, honor and dishonor etc.

The yoga immersion program provides us an opportunity to practice ‘tapas’ as we are making a commitment to a regular practice.

Program Information

Why 21, you may ask? Well, one of my teachers used to tell us that it takes a regular practice of 21 days to begin to realize the benefits of any practice. Further, it takes an additional 21 days before the practice gets embedded in your mind as a habit which you can then maintain for the rest of your life. In essence, this could truly be a LIFE TRANSFORMING  experience for you. Whether you are brand new to yoga or are a seasoned yoga practitioner, you will find this yoga immersion a truly rewarding experience.

The program will consist of a group-based practice where I will lead the class through each day’s lesson. Here are the details:

  • Program: 21-day yoga immersion
  • Time: 6:00 AM – 7:30 AM
  • Where: Integral Yoga Studio, 4000 Bear Cat Way, Suite 102, Morrisville, NC 27560
  • Commitment:
    • A firm commitment to complete the program without missing a day (except in an emergency).
    • At the end of the program, continue the same practice at home for another 21 days to make it a life-long habit
  • Cost:to be announced (please contact me for details)
  • Daily Routine:
    • Asana (physical postures/stretching)
    • Yoga Nidra (relaxation)
    • Pranayama (breathing techniques)
    • Meditation
    • Discussion about underlying concepts about yoga

To register: fill out the registration form, providing information in all the fields, and submit it online.

Feel free to contact me if you have any questions or would like more information.

Strongly recommended

In addition to committing to the yoga practice as outlined above, I would strongly urge you to commit to the following for the duration of the program:

  • ‘sattvic’, light, nutritious, VEGETARIAN food (no meat, poultry, fish or eggs)
  • No alcohol, drugs, tobacco or any other item of similar nature
  • A personal meditation practice of at least 15 minutes on  a daily basis

Daily Practice will include:

  • Asana: We will practice a variety of asanas (physical postures) during these 21 days. Even though we will maintain the same overall routine, each day we will either introduce a new pose or practice variations of different poses. The asana practice will improve strength, flexibility, endurance and balance in different parts of the body
  • Pranayama: Various pranayama (breathing techniques) practices will include – kapalabhati (breath of fire), bhastrika (bellows breath), a number of deep breathing practices, sectional breathing, cooling breaths, breath retention (kumbhaka), bandhas (energy locks) and more.
  • Meditation: We will try to understand what meditation is all about and practice a few simple meditation techniques
  • Deep relaxation: Yoga Nidra (deep relaxation) helps not only relax the body but also helps calm the nerves, calm the mind and activate the parasympathetic nervous system
  • Yoga philosophy: Concepts from yoga philosophy will be sprinkled through the practice of asana, pranayama and meditation so we can develop a deeper understanding of the yoga practice as well as learn more about what our true identity is.

Benefits of the program

Besides the obvious benefits of a regular 21-day practice at the physical level (weight loss, flexibility, strength, endurance, balance etc.), I would like to emphasize benefits more at the mental, intellectual and even deeper levels. Patanjali, in chapter 2 defines ‘kriya yoga’ as a combination of ‘tapas’ (austerities), ‘svadhayaya’ (study of self and of scriptures), and ‘Ishvara Pranidhana’ (surrender to a higher principle). He further sates that by practicing ‘kriya yoga’, one can overcome all the ‘kleshas’ or afflictions (pain and suffering) of life. In the modern context the word ‘klesha’ can be equated with mental stress that we all face on a daily basis. Now, this is a pretty strong statement as all of us want to learn how to cope with stress in our lives. I plan to incorporate all these three components of ‘kriya yoga’ into our practice during the yoga challenge program.

Here are some of the benefits of attending the 21-day yoga challenge:

  • At the completion of the program, develop an on-going daily practice of your own
  • Natural weight management
  • Develop a body that is more flexible and stronger
  • Learn how to manage stress effectively
  • Reduce chronic pain
  • Develop the habit of waking up early, thus leaving much more of the day for yourself
  • Morning yoga gives you abundant energy and vitality for the rest of the day
  • Develop a strong will-power
  • Detoxify and cleanse your body
  • Develop healthier eating habits
  • As you go through the program, you may realize some other benefits that are not listed here

I would like you to let me know what other benefits you foresee out of this program (your own reasons for participating in the program).

Please contact me if you are interested. I would love to hear any suggestions or comments that you might have. Space is limited and participation will be on a first-come-first-served basis. So respond early to participate in this exciting, life-transforming experience.

48 comments to 21-Day Yoga Immersion

  • gisele

    I’m interesting in this program, talk to you at library, Friday. thanks

  • Bejoy

    Please count me in for this challenge. Benefited a lot with your classes in 2008 and look forward to participating in this challenge and taking my Yoga practice to next level.

  • Subhash Mittal

    Sounds great! See you soon.


    Yes, I am very interested. I never challanged myself. I would love to see what my mind and body can do for a change. Count me in!


  • Diane Callan

    PLEASE put me in coach! I’ll take a before picture for an after picture which will then be my new before picture :)

  • Raj

    This is a good opportunity for me to finally resume yoga. Been such a long time.
    Will see you tomorrow at 6:30.

    • Subhash Mittal

      Hello Rajiv,
      thanks for your note. Unfortunately, for the session starting tomorrow I don’t have any more spots. I will be hosting a similar program again in June. Maybe you can join that one if you are around. Hope to see you one of these days.


  • Raj

    Oh ok. Thanks for letting me know. Will look forward to the yoga challenge in June. If you have any in may, then I will be interested as well. Btw, if you have aby no-show for today’s session, then I wouldn’t mind being the backfill. Thanks.


  • Subhash Mittal

    I don’t plan to have one in May but will definitely plan one in June. I will send out an email announcement by the end of April.

  • Dennis DeWolf

    Please count me in if there is room after the new folks join in!

    • Subhash Mittal

      Certainly… I will add your name to the list and wait until we get closer to the date to confirm.

  • Wow! This yoga challenge sounds fun! Been wanting to do ever since but haven’t started yet. Looking forward to see more of your posts about your program to see how it goes. :)

  • […] many of you are aware, I offer two kinds of morning programs – the 21-day yoga challenge and the pranayama/meditation intensive. Please let me know if you would like to participate in a […]

  • Tracy Sturdivant

    I am very interested in the 21 day yoga challenge. When is the next one going to start. Thank you.

    • admin

      Thanks a lot, Tracy, for your interest in the 21-day yoga challenge. I am planning to have the next one in March. I will add your email address to my mailing list so that you will receive the announcement as soon as I decide the dates.

  • Keyur

    Hey Subhash, This is perfect schedule for my wife with kids. Count her in too.

  • satya

    Hi Subhash, I heard about your yoga program from one of my friends and was trying check your schedule on the 21-day yoga program. From the above thread, it looks like you are starting a new 21-day program pretty soon. Could you please let me know the schedule?


    • admin

      Dear Satya,
      I apologize for not getting back to you earlier. yes, I am starting the 21-day program on March 5 that will run through March 25; daily 6-7:30 AM; cost is $125. Please let me know if you plan to attend. Thanks.

  • Jane

    I am interested in attending the next 21 day yoga challenge. Could you please send me information on the location and dates?! Thank you!

    • Subhash

      Thanks, Jane, for your interest in attending the next 21-day yoga challenge program. I haven’t decided on the dates for it yet but is most likely to start during the 3rd week of May. I will add your email address to my mailing list. That way you will receive a notification when the dates are finalized. I look forward to your participation in the next 21-day yoga program.

  • […] Get all the details here… […]

  • Rajani

    Please let me know how I can enroll in this. I just sent a web email to you. Appreciate your response!

    • admin

      Hello Rajani, I have sent you an email in this connection. Thanks for your interest in the 21-day yoga program. I look forward to your participation.

  • Tuhin Patel

    Hi Subhash
    I wiould like to enrioll for the 21 day yoga program starting on Jan 6th i. Please let me know if I can enroll. For this class

    Thanks !

    • Thanks, Tuhin, for signing up for the 21-day yoga program. I have registered your name and have sent you an email accordingly. I look forward to seeing you soon!

  • Venkat

    Namesthe Subhash,
    I am interested the 21 day program, can you let me know when the enrollment for the next batch starts.


    • Dear Venkat,
      I have not yet scheduled the next 21-day program. It will most likely be sometime in May or June. I have added your email to my distribution list and you will start receiving my program announcements.

  • haritha Reddy

    Hello sir,

    I would like to join this class.Could you let me know the process of payment and enrollment before coming to clas

  • haritha Reddy

    Hello sir,

    I would like to join this class.Could you let me know the process of payment and enrollment before coming to class?

    • Thanks, Harita, for signing up for the 21-day yoga program starting June 2. I am sending you an email with registration information. I look forward to seeing you soon!

  • Bina Prajapati

    i would like to join but i get off from work at 6am and my working day change every other day. is there any other way? please help!

  • Susan

    I am a few hours late but am a yoga practioner and would like to participate in the 21 day program
    Is it on line

    • Susan, thanks for your interest in attending the 21day program. Unfortunately, this is not an online program. You have to be present in person to participate. Where are you located?

  • Teri Thomas


    Any 21 day challenge coming up this fall or winter? I have wanted to do this to recharge my yoga practice but couldn’t due to regular travel with my job. I now have several 21 day stretches that I can block to not travel in November-January. Let me know. Thank you.

    • Hi Teri,
      Great to see that you are now able to join the 21-day yoga program. I have sent you an email with details of the upcoming 21-day immersion program – Oct 12 thru Nov 1. Hope you can join us. Looking forward to your participation.

  • Priya Amaresh

    Namaste Subhasji,
    Please let me know when the next 21 day yoga challenge will be. I am definitely interested in participating!
    Thank you!
    Regards, Priya Anaresh

    • Dear Priya, thank you so much for your interest in the 21 day program. I plan to offer the next program in January 20016. I have added your email address to my distribution list. You will start receiving my upcoming program announcements.
      In the meantime, I encourage you to join the 12-day meditation intensive starting Dec 9. In this program I will introduce the basic concepts of meditation and a few techniques for meditation. This can help you develop a deeper understanding of the overall practice of yoga and also provide background for building an ongoing meditation practice.

  • Madhsvi

    I am interested in the 21 day program.

    • Hello Madhavi, I’ll be offering the next 21-day program in July, 2016. There’s a 21-day program that is currently ongoing. In May, I’ll offer the 14-day pranayama intensive and in June, the 14-day meditation intensive. Send me an email if you have more questions. Thanks.

  • Janis

    For those of us who are geographically unable to attend your intensives, would you consider creating an online program? Or even simply recording your classes as they happen. I wish I lived near you so that I could study with you, but I live in Arizona and, at least for now, it would be impossible.

    Thank you so much for your exceptional website. I am very grateful.

    Namaste, Janis

    • Hello Janis,
      Thank you so much for your kind note. It is nice to see that you would like to participate in these yoga intensive programs. unfortunately, I am not technically that savvy to be able to offer these programs online. However, I do have audio recordings of each day’s class from one of the 21-day sessions. These reside on my dropbox folder. I’d be happy to share these with you for a nominal fee. I will be sending you an email shortly.