We concluded the last 12-day pranamaya/meditation intensive on Sept 18. We had 20 participants for this session, the maximum number that the studio can accommodate. It is truly heartening to see that there is growing awareness among yoga practitioners that pranayama and meditation are very integral to the practice of yoga. Most people practice yoga purely for physical benefits. However, since yoga has the potential to impact us at various levels including physical, mental, emotional, intellectual and beyond, when we limit the practice to physical only, we miss out on all the other benefits that yoga has to offer. I have been offering these pranayama/meditation intensives to emphasize the value and benefits of these components of yoga.

The feedback from all the participants in the program has been very positive and encouraging. Even though waking up early enough to start the class at 6 AM was a challenge for most of them, they all seem to have adjusted to it within  a couple of days. Here is a sampling of some of the comments from the participants:

"Wonderful!! I learned so much about the history and philosophy of Hatha yoga in 12 days …"

"I felt the energy level was high after doing Yoga and Pranayama… "

"… Subhash…you are a kind and passionate teacher and I hope to know you for many years…"

You can read all the comments on my website here.

As 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 future similar program.

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For most people practicing "yoga", the word yoga is synonymous with the physical aspect involving asana (yoga postures) practice. In most yoga classes taught in gyms or fitness centers, the entire duration of the class is usually spent in an intense practice of asanas. Many of these classes follow the yoga styles such as  Ashtanga Yoga, Power Yoga, or Flow Yoga etc,. Toward the end of the class there is a brief (about five minutes) period devoted to "shavasana" or relaxation. The main objective of these classes is to achieve physical fitness.  Asana, however, is only one of the eight limbs of yoga as per the system of yoga (Yoga Sutras) given to us by Sage Patanjali several thousand years ago. The eight limbs are – yamas, niyamas, asana, pranayama, pratyahara, dharana, dhyana and samadhi.

Out of the 195 sutras, Patanjali has devoted only three sutras to the topic of asana. In this post, I would like to probe a little deeper into the meaning and concept of asana as given by Patanjali.

Asana defined

Let us start first with the definition of asana – "स्थिरसुखमासनम्॥४६॥
sthira-sukhamaasanam" - "asana must be steady/firm and comfortable" – (sutra 2.46). It is worth noting here that in the context of Patanjali’s Yoga Sutras, asana usually meant a sitting posture used for mediation. While sitting in meditation it is important that one maintain a very steady pose, without any shaking or trembling, and also comfortable. Since  we need to sit for a long duration while in meditation, it is important that the posture should not cause any discomfort. In the context of the modern day yoga practice, the above definition is now extended to all the yoga postures that are practiced. For example, in a seated full forward stretch, the body must feel relaxed and should remain steady for the duration of the pose.

So, how to achieve a ‘steady and comfortable’ asana? Patanjali gives us his approach in the next sutra "प्रयत्नशैथिल्यानन्त्यसमापत्तिभ्याम्॥४७॥
prayatna-shaithilya anantya-samaapattibhyaam" – "asana is made steady and comfortable through relaxing the effort and total absorption in the endless" (sutra 2.47). This sutra has two parts – "prayatna shaithilyam" and "ananta samapatti". Let us look at these separately.

Letting go of active effort

The first part of the sutra states that we should let go of any active effort while in a yoga posture. This means that even though we may maintain the intention of deepening the experience of each posture, at no time should we exceed the limits of our body’s strength and flexibility.  This is a very key component of our yoga practice as we need to keep the practice very safe and enjoyable. I always add that while holding a pose, we should be able to smile comfortably.  After all, yoga is meant to heal the mind and body; by exerting active effort, we might hurt ourselves, thus defeating the very purpose of yoga.

Absorption in the endless

The second part of the sutra lends itself to a couple of different interpretations. The word ‘samapatti’ means ‘samadhi’ or total absorption. ‘Ananta’ means endless or infinite etc. Whereas the first part of the sutra involves experience at the physical level, the second part refers to a state of the mind. One interpretation is that while maintaining a posture, we should merge with the endlessness of space, for example. The second interpretation is that we should get completely absorbed in the total experience of the posture. The word ‘samapatti’ implies that the mind is so deeply engrossed in the experience of the stretch that no other thoughts enter the mind. I personally prefer this second interpretation of the sutra as it allows one to become fully mindful of the asana and its experience. This will help us keep the asana relaxed and steady. The third interpretation refers to the mythological meaning the word ‘ananta’ which is a "thousand-hooded snake" which keeps the earth and the entire planetary system stable by holding each one on one of its hoods. The meaning of ananta as snake naturally leads to another interpretation of the word as referring to the serpent-like Kundalini lying dormant at the base of the spine. As per this meaning, while holding the posture, one should meditate on the Muladhara chakra, at the base of the spine, which is the location of this Kulndalini power commonly represented as a snake coiled three and a half times.

Actually, I would think that one could pick any one of these methods of focus while holding a pose and it will lead to a steady and comfortable pose.

In summary, then, an asana is defined as a steady and comfortable yoga posture. Even though Patanjali may have intended this definition for sitting, meditative postures, it can be easily extended to all the yoga postures practiced as part of any Hatha Yoga routine. To attain this level of comfort and steadiness, one needs to let go of any active effort and get completely absorbed in the total experience of the posture, that is, meditating on the experience. This level of mindfulness will lead to asana practice being very safe and thoroughly enjoyable.

I would love to receive your feedback – so please enter your comments in the comment box at the end of this blog post.

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Due to the overwhelming response for the 21-day challenge that is currently going on (June 13-July 3, 2011), I decided to offer another one in July. The next 21-day challenge is scheduled for July 11-July 31, 2011. Once again, I’ve had a very positive response and all the spots for this program are now filled. If there is enough interest, I plan to offer the same program again in August. Please let me know if you would like to participate in the 21-day program in August.

Here are the particulars for the July session:

• When: Monday, July 11- Sunday, July 31, 2011.
• Time: 6:00 AM – 7:30 AM
• Where: Kalasrishti – 3000 Bearcat Way, Suite 112, Morrisville, NC 27513 (off Aviation Parkway – the studio is located on the back side of the last building in the complex)
• 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: $125

You may like to visit the testimonials page on my website to see what some of the previous participants have to say about this program.

Please contact me if you would like to participate.

Get all the details here…

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Yes, we are all set for the next 21-day yoga challenge. Are you ready for this exciting and one of the most memorable yoga experiences of your life? Take the challenge and be transformed! Here are the particulars:

• When: Monday, June 13- Sunday, July 3, 2011.
• Time: 6:00 AM – 7:30 AM
• Where: Kalasrishti – 3000 Bearcat Way, Suite 112, Morrisville, NC 27513 (off Aviation Parkway – the studio is located on the back side of the last building in the complex)
• 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: $125

You may like to visit the testimonials page on my website to see what some of the previous participants have to say about this program.

Please contact me if you would like to participate.

Get all the details here…

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"I had a lovely experience. I especially liked the time spent on yoga philosophy. Subhash presented the information in a way that encouraged conversation rather than it feeling like a lecture. The conversation was dynamic and had room for all questions at every level of understanding."

"What a wonderful experience! If the stress of daily living has become overwhelming or you simply want to reconnect to what is important, this is the perfect opportunity!  The entire experience is nourishing to the body, mind and soul. The experience was truly a gift to my spirit! "

The above sums up the experience as expressed by a few of the participants of the recent Yoga Retreat that we had. This was my first experience at hosting my own yoga retreat. The retreat was held at the Health and Yoga Retreat Center, a new facility in Mebane, NC. This is a small Ashram established about a year ago by Swami Satyanand of the Lakulish organization in India. The facility is located literally "in the middle of nowhere" as even most of the wireless phone services were not available there. This, however, came in as a blessing as we had no distraction from telephones, TV, newspaper etc and were able to fully devote the time to the activities of the retreat and on self-reflection. Here is a brief summary of the highlights of the retreat.

Duration

Thursday, May 5 – Sunday, May 8, 2011. We checked in on Thursday for dinner. After dinner, we had a meeting to go over introductions of the participants and a brief discussion on "meaning of yoga" as explained by Patanjali in the Yoga Sutras. The check-out was on Sunday, right after lunch.

Facility

The ashram is situated about an hour’s drive from Raleigh/Durham airport. It is a small facility in very rural surroundings. There are two kinds of rooms available in the dormitory – those with an attached bathroom and those that share a common bathroom in the hallway. The rooms were quite large and comfortable with all basic amenities.  The rooms with attached bath have four beds and those without a bath can accommodate five beds. Since we had a small group (10 participants), we did not need to share rooms unless so preferred by the participants.

The facility has a beautiful garden area with a few benches where one could just sit, relax and reflect. Since the weather was very pleasant, we even had a couple  of the yoga sutra discussion sessions outdoors in the sun.

The ashram contains a huge hall where most of the yoga-related activities are held. However, during our stay there, the hall was being renovated. As such, we had to use the large living room in the facility for all the yoga sessions.

Please visit the ashram website here for a pictorial tour of the facility. You may take the time to browse around for other information about the ashram.

Food

All the meals were lovingly cooked fresh by Manjula Ben who came from Winston Salem to serve at the retreat. She cooked some traditional Indian (mostly Gujarati style) meals and tried to present different dishes each day. The food was nutritious and tasty.

Yoga Sessions

We had two yoga sessions, one in the morning and one in the evening, on Friday and Saturday and one session on Sunday morning. Each session lasted a little over two hours and consisted of asana (physical postures), pranayama (breathing techniques), deep relaxation and meditation. The yoga session on Saturday evening was taught by Swami Satyanand. One of the highlights of his class was the "yoga dance" which involves body movements coordinated  via music which was composed by his Guru. This was a highly invigorating yoga session.

Yoga Sutra sessions

We had one or two sessions each day to discuss various aspects of the yoga philosophy/psychology based on Patanjali’s Yoga Sutras. I tried to present the main concepts in a manner that can be easily related to our day-to-day experiences. That way we can start applying these principles in our life situations. The sessions were kept highly interactive where the students were able to relate the sutras to their own individual situations and experiences.

Nature Trail

The ashram is surrounded by a small nature trail which goes through a wooded area. One afternoon we took a walk on this trail as a group. The walk gave us an opportunity to be one with nature, and enjoy the peace and serenity of the area. The students also felt at ease in sharing their own life experiences through pleasant conversation during the walk.

Future Retreats

Based on the very positive and encouraging feedback from the participants, I plan to organize similar retreats in the future at the same location. If you are interested in attending a retreat, please do let me know so I can plan one in the near future.

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The next 10-day pranayama/meditation intensive is scheduled as follows:

• What: 10-day Pranayama/Meditation Intensive
• When: Friday, April 1- Sunday, April 10, 2011.
• Time: 6:00 AM – 7:30 AM
• Where: Kalasrishti – 3000 Bearcat Way, Suite 112, Morrisville, NC 27513 (off Aviation Parkway)
• Cost: $65

Get full details here…

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I would like to invite you for a Spring yoga retreat in the beautiful rural setting in Mebane, NC. At this retreat you will be able to slow down and experience yourself at a deeper level, nourished and supported by the beauty of natural surroundings. You will be able to deepen your personal yoga practice and develop an understanding of the yoga philosophy in an ashram-like setting under the guidance of Subhash Mittal. Subhash is a long-time yoga practitioner and a dedicated yoga teacher who has been teaching yoga since 1996. Subhash brings the best out of the traditional, ancient yoga teachings and weaves these teachings in the practice of asana, pranayama, meditation and relaxation leading to a fulfilling and enriching life experience.

Retreat Information

When: Thursday, May 5 (evening) – Sunday, May 8, 2011(noon time)

Where:

Lakulish Yoga and Health Retreat

8136 NC Highway 119 South

Mebane, NC 27302

Retreat Center Phone: 1-336-421-0690

Website: www.lifemissionusa.com

Picture gallery: Visit here for a picture gallery of the retreat facilities

Driving distance: The ashram is approximately a 50 minute drive from the Raleigh-Durham airport.

Accommodation: Spacious, comfortably furnished rooms are available. Each room can accommodate up to three to four beds.

Meals: Three nutritious and healthy vegetarian meals a day

Fee (per person):

Rooms with attached bath: $310 (if paid before April 25); $335 (if paid after April 25)

Rooms with shared bath: $285 (if paid before April 25); $310 (if paid after April 25)

What is included: All vegetarian meals, all instructions, on-site housing

Contact: Subhash Mittal; Phone: 919-926-9717

Come to this beautiful retreat center to tune in to the rhythms of nature through daily yoga practice – and make a deeper connection with your true inner Self!

This is a rare opportunity to spend time away from the stresses and strains of daily life and immerse into a yogic life that can lead to an understanding of one’s true nature.

Daily Schedule

The daily schedule will consist of the following:

• Morning and evening yoga sessions (approximately two hours each – each session will include asana, pranayama, relaxation, meditation and a sprinkling of yoga philosophy)
• Introduction to Yoga philosophy (based on Yoga Sutras of Patanjali)
• One special workshop with Swami Satyanand, the resident swami at the retreat center
• Walks in the nearby wooded area
• Personal free time for relaxation and self-reflection
• Evening satsang

Please visit here for full details of the daily schedule.

With all these daily activities, each day will be a joyful and a truly transformational experience.  

Please contact me if you would like to register or have any questions

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Yes, we are all set for the next 21-day yoga challenge. Are you ready for this exciting and one of the most memorable yoga experiences of your life? Take the challenge and be transformed! Here are the particulars:

• When: Monday, February 28- Sunday, March 20, 2011.
• Time: 6:00 AM – 7:30 AM
• Where: Kalasrishti – 3000 Bearcat Way, Suite 112, Morrisville, NC 27513 (off Aviation Parkway – the studio is located on the back side of the last building in the complex)
• 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: $125

You may like to visit the testimonials page on my website to see what some of the previous participants have to say about this program.

Please contact me if you would like to participate.

Get all the details here…

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Yes, the next 12-day Pranayama (level 1/2)/Meditation intensive is scheduled as follows:

• When: Wednesday, February 9 – Sunday, February 20, 2011
• Time: 6:00 – 7:30 AM
• Eligibility: Prior pranayama experience helpful, but not required
• Location:
  Kalasrishti
  3000 Bearcat Way, Suite 112
  Morrisville, NC 27513 (off Aviation Parkway)
• Commitment: For the program to be successful I strongly urge you to make a firm commitment to follow this schedule and attend every day (except in an emergency)
• Fee: $75

In this intensive, in addition to some of the basic breathing techniques that we cover in the 10-day level 1 program, I will also cover more advanced techniques involving breath retention and the bandhas (energy locks).

If you would like to participate or get more information, please contact me.

Read full details here…

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Up until recently, Intelligence Quotient (IQ) was considered to be the best indicator of a person’s intelligence and consequently their success in personal and professional life. In the last few years, however, the concepts of Emotional Intelligence (EI) and Emotional Quotient (EQ) have become popular topics of discussion and are now being considered a more accurate indicator of a person’s performance at a professional level.

Emotional intelligence (EI) is a form of social intelligence that involves the ability to monitor one’s own and others’ feelings and emotions, to discriminate between them, and to use this information to guide one’s thinking and action (Salovey & Mayer, 1990, p 5). Goleman identifies five components of EI: self-awareness, self-regulation, motivation, empathy and social skill.

Because of the wealth of information available online as well as in many books, I do not plan to spend any time discussing the details of EI/EQ. However, I would like to discuss how yoga can help us get in touch with our own emotions and how to develop a better control over them.

Patanjali, in his Yoga Sutras, has defined yoga as the ability to understand and control fluctuations of the mind. "Fluctuations of the mind" represents any content of the mind as it changes from moment to moment. Our mind is constantly in a state of flux as new thoughts, emotions, images etc occupy the mind at any given time. The content of the mind can change based on direct perception through the five senses, inference based on previous perceptions, misconceptions due to ignorance, pure imagination or by bringing stuff up from past memories. For the purposes of understanding how the mind processes information, it can be considered to be composed of four components – cognitive mind, intellect, ego and memory. It is the cognitive mind that gathers information from the senses or from memory. The mind feeds the input to the intellect which is supposed to make decisions. The intellect, in our normal state of existence, is conditioned to consult with the ego for guidance. The ego makes use of the memory, and all its likes and dislikes, prejudices, fears and phobias etc before handing over the decision back to the intellect. The intellect then communicates the decision back to the mind. The outcome could be movement of the limbs, or some further thinking etc. This is a very simplistic way of looking at the functioning of the mind, but hopefully adequate in understanding how emotions play a role in our life. Emotions like anger, jealousy, hatred, fear, anxiety, love, compassion etc are all a result of the ego’s involvement in the  decision-making process, as outlined above.

As we are well aware, negative emotions like anger and hatred etc have a highly detrimental impact on our ability to make correct decisions. The type of decisions we make and the actions we perform are directly related to our performance at the work place. It is therefore important that we learn to make decisions based on our pure intellect without getting the ego involved. This is where we can turn to the practice of yoga to help us in that direction.

In the Yoga Sutras, Patanjali has given us the "eight limbs of yoga" called the Ashtanga Yoga which provide a guide map of how to achieve the objective of yoga which is to still the mind’s fluctuations. These are:

1. Yamas (guidelines for social interactions) – truthfulness, non-harming, non-stealing, abstinence, non-hoarding
2. Niyamas (guidelines for self-control) – cleanliness, contentment, austerity, self-study/study of scriptures, surrender to a higher entity
3. Asana (physical posture)
4. Pranayama (breathing techniques)
5. Pratyahara (sense withdrawal)
6. Dharana (focus/concentration)
7. Dhyana (meditation)
8. Samadhi (total absorption)

According to Patanjali, a regular yoga practice will help us cleanse the mind of its dross and sharpen the intellect so it learns not to be influenced by the negative ego. As we have seen before, our objective is to allow the intellect to make decisions without involvement from the negative ego. Such decisions will obviously help us in all the endeavors that we undertake including our professional careers.

A well-integrated practice of yoga includes asana (postures), pranayama (breathing), relaxation and meditation. 

The practice of asana gives us a strong, flexible body, cleanses the system of toxins, improves the glandular functions and prepares us for a deeper yoga experience. Pranayama helps with energizing and strengthening the nervous system, improving lung capacity and helping with emotions. Meditation is the key practice in finally stilling the mind so that the unnecessary chatter in the mind is subdued and we can make a connection with our true essence.

The pranayama practice is supposed to be the best means of dealing with emotions. We all know that emotions can control our breathing pattern. For example, when we are very angry or agitated, our breathing is very fast, uneven and uncontrolled. When we are feeling very sad, we might have uncontrolled sobbing breath. When we are calm and engrossed in some activity, our breathing is very gentle, even and soft. These examples tell us that our emotions can control the breathing pattern without any effort from our side.

As we know, breathing is perhaps one of the very few physiological functions which is both voluntary and involuntary. When we are not paying attention, breathing just happens. However, we do have the ability to change and control our breathing in many different ways. We can make the breathing slow, fast, forced, soft and subtle etc. These are some of the variables which have been used to devise a large number of pranayama practices. While on the one hand, the emotions can control the breathing patterns, the yogis tell us that the opposite is not only true but highly desirable. Which means that by controlling our breath in different ways we can control our emotions and moods to a great deal. Pranayama is now routinely used for therapeutic benefits; some of the main benefits are controlling the blood pressure, calming the mind, developing deeper focus, cleansing purifying the nervous system etc.

In the yoga classes that I teach, many of my students have reported that as a result of their yoga practice, they can handle difficult situations both at home and work much more effectively, without getting aggravated.

I found this excellent report on the internet which provides details of a research study on yoga and EI. 

Question for you: Has yoga helped you with your emotions? I would love to hear your feedback in the comments box below.

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