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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Hanumanasana (हनुमानासन) is named after Lord Hanumana, friend and a devoted servant of Lord Rama in the epic story Ramayana. For those who are not familiar with the story, here is a very brief recap :

At the time when Rama, his wife Sita, and brother Lakshamana were in exile as hermits in the Dandaka forest, Ravana, the demon king of Lanka (Ceylon, now Srilanka), came to their hermitage in the guise of a monk and captured Sita, taking her to Lanka. In their search for Sita, the brothers asked Sugriva, the king of the monkeys, for help. Hanuman, the chief of the army of monkeys, was sent in search of Sita. Hanuman, leaping over the straits, crossed the Indian Ocean between the Southern tip of India and Lanka, and found Sita in Ravana’s palace garden. He brought the news to Rama, who built a causeway of stones across the sea to Lanka and after a gruesome battle killed Ravana and rescued Sita. During the battle, Lakshamana had been struck by an arrow and was almost fatally wounded. It was said that the only cure was to administer the juice of a specific herb which grew in the Himalayas.  Hanuman, with his great abilities, was assigned the task of getting the herb.  With a grand leap Hanuman crossed the sea and reached the Himalayas to bring back the herb. However, unable to recognize the herb, he decided to uproot the entire mountain which he then carried on his hands while leaping over the ocean to reach Lanka. The herb, called Sanjivani (that which can bring life to a dead being) saved the life of Lakshamana. Hanumanasana is thus named after Hanuman in recognition of his great leap.

Hanumanasana  is considered an intermediate to an advanced level pose depending upon how close you can get to the final pose. This is one of the poses where the final goal is a little more obvious than many other poses – that of stretching the feet away from each other and bringing both the hips on the ground, keeping the legs straight. It is probably one of the best poses for loosening up tight hamstring muscles and opening the hip flexors.

Hanuman, according to many, is the greatest yogi that ever was. Due to his intense sadhana (spiritual endeavor), he had attained supernormal powers which he utilized only for the service of his master, Lord Rama. He had the utmost devotion for Rama. While practicing Hanumanasana, we keep these traits of selfless devotion, service, humility and surrender in our mind.

Step-by-step

1. Start by getting into the Downward Facing Dog position.




2. Inhale and bring the right foot forward to a lunge position, with palms on the floor.
3. Lower the left knee to the floor. Keeping the palms on the floor, on an exhale, straighten the knee of the right leg so the foot is flexed. The hips may need to be drawn back in order to get the front leg straightened.
4. Once the front leg is as straight as possible, breathing freely and evenly, begin to slide the front leg forward. At the same time, allow the back leg to straighten and slide it back. Essentially we are trying to increase the gap between the two feet. 
5. Keep the hips squared to the front; avoid having the left hip turn out. Try to maintain the final pose for about 6-8 breaths, if comfortable.
6. Slowly bring the right leg back.
7. Repeat on the other side with left leg coming forward.

Variations

In order to emulate Hanuman’s action of carrying the mountain, in the final position try to raise the arms up vertical.

In an effort to deepen the stretch, you may attempt bringing the chest down closer to the thighs, while at the same time stretching the arms out in front.

Both the above options are intermediate to advance level variations and must be tried with caution.

Benefits

• Stretches the hamstrings, thighs and the groin area
• Stretches and opens the hip flexors
• When practiced with a deep inward focus, it brings in the qualities of surrender, humility and devotion.

Contraindications and Caution

As mentioned above, Hanumanasana is an intense pose for the hamstrings, thighs, and the hips. You must exercise caution in not overstretching any of the muscles that are engaged. As you can see in the picture, I am not able to bring my hips fully to the ground. However, when I practice this pose, I maintain full awareness of the muscles that are stretched. One of the techniques that I use in deepening the stretch and loosening the hamstrings is to back off slightly from the final pose and stay in the pose for a much longer time. I have tried to hold the pose for as long as two minutes on a few occasions. Like any other pose, your flexibility will improve with practice and over a period of time.

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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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Yesterday was the first day of the 8-week kids yoga session. And, I must say, it was a unique experience, and a lot of fun!

I used to teach a kids yoga class about 3 years ago. However, the attendance in the class was very erratic and unpredictable. There were times when no one would show up. Part of the problem was that the class was in the afternoon on a weekday. The parents would invariably get held up at work and were unable to bring their child for the yoga class. As a result  I just had to cancel the class.

In recent months, some of my yoga students started expressing an interest in a yoga class for their kids. Based on my past experience, I was hesitant at first to offer such a class. The other problem was to find a suitable time during the week for the class – a time when I would expect reasonable participation. Again, based on past experience, I ruled out weekdays. Looking at my calendar I realized that the only time I could offer the class was in the morning on Saturdays. Knowing that kids don’t like to get up early on weekends I was not sure if this could work out. In any case, I decided to announce the 8-week program for a Saturday 8:15-9:15 AM class. I was very pleasantly surprised when I received a very positive response from several parents for the class.

So, now we have 13 students in the class in the age group of 5 to 10 years.  The first day’s experience was very encouraging and positive. It was great to see the parents and kids arriving on time. Some of the parents wanted to know if they could stay in the room as observers. Knowing that the kids behave very differently in the presence of the parents, I had to politely disallow their request. For the next one hour we just had a great time together.

I have decided to use the same basic routine for this kids class as the one I use for the level 1 adults class. However, there are some basic differences in the approach while practicing the various components of the routine – asana, pranayama and relaxation. For example, the kids enjoy making and listening to sounds while practicing asanas. There are many asanas which are named after different animals, birds and insects etc. So we imitate the sounds of these animals when practicing the corresponding poses. In the cat and cow stretch, we make the cat and cow sounds. When practicing the ‘bhujangasana’ (cobra) we make the hissing snake sound. In the ‘downward facing dog’, we make a dog’s barking sound. Another fun activity that they all enjoyed was practicing ‘wheel barrow’ with a partner. One partner holds the legs of the other partner who then tried to walk on the hands, both forward and backward. This routine is not only a lot of fun for the kids but also builds their upper body strength, including the wrists, arms, shoulders and the chest.

During pranayama also they enjoyed the ‘humming bee’ breath where with each exhalation they make a deep humming bee sound. I was very pleasantly surprised that they kids were able to hold their attention without any distraction when I asked them to just observe the flow of their breath focusing on the tip of the nose.

In future classes, I plan to add more variations and some new poses into the routine. I am quite certain that the kids will benefit greatly from these sessions at all levels – physical, mental and emotional.

I would love to hear any suggestions that you may have for the kind of yoga activities that we can include in the routine which will make these sessions even more enjoyable for the kids.

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