Newsletter, January 2022
In this issue:
Two balancing poses – Warrior 3 and Natarajasana
In today's post I am presenting two more standing, balancing poses - vīrabhadrāsana 3 - वीरभद्रासन - (Warrior 3) and naṭarājāsana - नटराजासन -(King Dancer pose). As with all one-leg balancing poses, these two are excellent in building strength in the legs, hips, spine and the shoulders and also developing deep mental focus and concentration.
In the accompanying video, my friend, Maanasa, will be demonstrating these poses. I hope you will enjoy practicing with the video.
vīrabhadrāsana (Warrior 3)
There are three commonly practiced variations of warrior poses, simply named Warrior 1, 2 and 3. Of these three, Warrior 3 involves standing one-leg balance.
Warrior 3 with wall support
 Warrior 3 - wall support
When you begin the practice of Warrior 3, you may find the pose challenging both in terms of trying to maintain balance as well as keeping good alignment of the hips. In the final position of the pose, both the hips should be horizontally aligned. In the beginning, there is usually a tendency for one hip to lift up higher that the other. In order to develop strength in the legs as well as learn the mechanics of good alignment, we'll first practice the pose with the help of the wall.
Step-by-step
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Weekly ongoing classes
As many of you are aware, I teach weekly ongoing yoga classes as per the schedule given below. These classes are offered both online via Zoom as well as in-person at my home studio.
Schedule:
- Monday: 6:30 - 8 PM (level 1)
- Tuesday: 6:30 - 8 PM (level 1)
- Wednesday: 6:30 - 8 PM (level 1)
- Saturday; 10:15 AM - 12:00 noon (level 1/2)
Instructor: Subhash Mittal
Registration: Fill out the registration form, providing information in all the fields, and submit it online.
Access: In-person at my home studio, or online via zoom. Zoom access will be provided upon receipt of registration.
Schedule and Fee: Please visit my website here for the current schedule and available payment plans. If you are a new student, the fee for the first month is $40.
How to pay: check, Zelle (use subhashmittal@gmail.com), Venmo (use 9199269717) or paypal (go to bottom of page)
Upcoming Programs
 Tip-toe balance 21 days to Transformation
I am pleased to announce the next 21-day Yoga Immersion program.
You can download the 21-day Yoga Immersion flyer here. Feel free to share it with your own distribution lists.
No prior asana, pranayama or meditation experience is required.
You can participate in the program online via zoom or in-person at my home studio. For your safety and that of the others, join the in-person classes if you fully vaccinated.
- What: 21-day yoga immersion
- When: Monday, January 10 - Sunday, January 30, 2022
- Time: 6:00 AM - 7:30 AM (US East Coast (Ney York) time)
- In-person participation: at my home studio located at 206 Redwood Park Drive, Morrisville, NC 27560
- Zoom Access: Login info will be provided upon receipt of registration and payment
- Instructor: Subhash Mittal
- Fee:
- A brief outline of what is planned for the course is given in this document (pdf) on my dropbox folder. I would welcome any comments or feedback on this propposed outline.
- To register: Fill out the registration form, providing information in all the fields, and submit it online
- Commitment:
- A firm commitment to complete the program without missing a day
- At the end of the program, continue the same practice at home for another 21 days to make it a life-long habit
Samkhya Karika study group, 2nd and 4th Saturday
podcast channel
As you may be aware, I have been offering monthly workshops wherein I discuss various aspects of yoga philosophy. The main focus in these workshops is to discuss the Yoga Sutras of Patanjali in some depth. In addition, from time to time, I also discuss concepts from the Bhagavad Gita, Upanishads and other related ancient scriptures. In order to preserve these talks for future reference, I have been making an audio recording of these discussions and sharing them with the participants. These audio recordings are now available on the podcast channel on my blog. You are welcome to download these audio recordings for your use. In addition, you can listen to these podcasts as well as subscribe to them on itunes as well.
youtube channel
As you would have noticed from many of the recent posts on my blog, I have been adding short videos of many of the commonly practiced asana and pranayama sequences. I strongly urge you to subscribe to my youtube channel and visit the channel frequently to get instructions for your own asana and pranayama practices. Please share the link to the channel with your friends who might benefit from these detailed video instructions.
I would love to hear your feedback and, of course, would welcome suggestions for future videos that you would like to see on the channel.
Yoga in the News
Yoga strengthens joints and balance in the elderly
A group of scholars from Temple University’s Gait Study Center tried to find the best activity to solve the motor problems of the elderly. After a study conducted on a group of elderly people, the researchers elected yoga as the best exercise to do to regain a safe walking.
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Divine Soul Yoga Makes Breakthrough; Records Reverse Signs of Ageing in Human Cells with a 57 % Increase in Telomere Length
Scientists and researchers worldwide have undertaken extensive studies over the past many decades to prove that Yoga and meditation can boost individuals' health and well-being. However, Divine Soul Yoga has taken a quantum leap in anti-aging & healing treatment through measuring the telomere length. Telomere length is the protective shield in every human body cell, which depicts the biological age in human beings. The initial experiment showcased that by adopting the DSY's Eternal Youth Meditation & Healing program, the telomere length can be increased by approx. 57%. The study showcased that the biological aging process may be slowed down in the human body with Yoga & healing, or the age can be reversed by increasing the telomere length. Besides, cell healing can aid issues related to age, DNA, or even autoimmunity in the body.
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Yoga is a highly effective adjunct therapy in Recurrent Vasovagal Syncope
Recent research suggests that yoga can be a part of conventional therapy for vasovagal syndrome (VVS) which is a condition that causes patients to feel faint after an abrupt drop in heart rate or blood pressure.
A small, open-label, trial conducted in New Delhi, India, revealed that those who practiced yoga saw improvement in VVS symptoms after only six weeks, and a reduction of 1.82 events over the course of 12 months. All those practicing yoga also had significantly higher quality of life (QoL) scores by the end of the trial.
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Yoga for weight loss: Benefits beyond burning calories
There are many ways to combat excess weight, but there is no single solution. If you are trying to lose or maintain your weight, you may want to try yoga. There is good research that yoga may help you manage stress, improve your mood, curb emotional eating, and create a community of support, all of which can help with weight loss and maintenance.
Yoga can also help you burn calories, as well as increase your muscle mass and tone. Yoga may reduce joint pain, which in turn allows you to exercise more and increase your daily activities. These are only some of the many benefits of yoga.
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Yoga-Based Cardiac Rehabilitation: Current Perspectives from Randomized Controlled Trials in Coronary Artery Disease
Yoga has been suggested to show improvements in cardiovascular health which would support its use in cardiac rehabilitation programmes. We carried out a review of current randomized controlled trials to determine if yoga-based cardiac rehabilitation leads to reduced cardiac risk factors, and improved physiological and psychological outcomes in patients with coronary artery disease compared to standard care.
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Have a question/suggestion?
If you have a yoga-related question, please write to me and I would do my best to provide an answer in a timely manner. I would love to hear your suggestions for future newsletter articles.
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