Newsletter January 2024
In this issue:
Stretching the quads - a 20-min sequence
Ushtrasana (Camel Pose)
The quadriceps, a group of four muscles located on the front of the thigh, play a crucial role in activities such as walking, running, jumping, and cycling. As we know from our yoga practice, strong and flexible quads can help us do many of the yoga asanas more comfortably. Healthy quads can help in the mobility and health of the knees, hips and the spine.
The quads can become tight and inflexible for a variety of reasons such as prolonged sitting; overuse and repetitive activities; inactivity and lack of stretching; recent injury; age etc.
In this article, I am presenting a sequence of asanas that will help develop strong and flexible quadriceps.
I hope you’ll enjoy practicing with the video demonstration.
Read more ...
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.
Home studio address (for in-person participation on Mon, Tue and Sat): 206 Redwood Park Drive, Morrisville, NC 27560. Please note: in-person participation for the Wednesday class is at the Hindu Temple (HSNC) cultural hall.
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.
Zoom Access: Login info for 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 or paypal (go to bottom of page)
My book on Pranayama
Pranayama
I recently published my book, “Pranayama for energy, vigor and vitality”. This book contains detailed instructions on all the Pranayama practices that I cover in the various yoga courses that I offer. You are welcome to get a printed version of the book from me ($10). You can also buy the book on Amazon – both kindle version and printed version are available.
As you are aware, buyers depend on product reviews on Amazon to make their buying decision. Once you obtain a copy of the book, I'd truly appreciate your writing a review on Amazon. That will help promote the book further so more people can get the book and derive benefits from their pranayama practices.
Upcoming Programs
Understanding the Mind to eliminate Stress
Patanjali Yoga Sutras
As we all know, practice of yoga is known to provide us with a sense of well-being, both at physical and mental levels, even in trying circumstances. A study of the Yoga Sutras can help us understand how our mind functions and how we can stay calm despite the adversity we are facing. We can thus live a life full of joy and fulfillment
The class will be offered online via zoom
You can view/download the program flyer here. Feel free to share it with your own distribution lists.
Program info
- What: An Introduction to the Yoga Sutras of Patanjali, 20-week intensive
- When: Every Sunday starting January 21, 2024
- Time: 10:30 AM - 12 noon (US East Coast time EST)
- Access: Remotely via Zoom. Login info will be provided upon receipt of registration and payment
- Fee:
- Special 50% discount for those who attended the previous YSP program offered in 2022 and would like to attend this session to deepen their understanding.
- To register: please fill out the registration form, providing information in all the fields and submit it online
Read more ...
21-day Yoga Immersion
Tip-toe balance
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.
You can download the 21-day Yoga Immersion flyer here. Feel free to share it with your own distribution lists.
- What: 21-day yoga immersion
- When: Monday, January 8 - Sunday, January 28, 2024
- Time: 6:00 AM - 7:30 AM (US East Coast time, EST)
- 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:
- To register: Fill out the registration form, providing information in all the fields, and submit it online
- 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.
- 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
Read more ...
Yoga for kids/teens, 8-week session
- What: Yoga for Kids, Teens, 8-week Session
- When: Every Sunday
- Kids and teens (age 7+ years) 6:00 - 7:00 PM
- Starting: Sunday, October 9, 2022
- Access: Remotely via live video streaming; login info will be provided upon receipt of registration and payment
- Instructor: Disha Gala (dishagada2010@gmail.com; (408) 685-5154
- Fee:
- $80 - Zelle (4086855153)
- $85 - paypal (dishagada2010@gmail.com)
- Drop-in fee: $12;
- To register: fill out the registration form, providing information in all the fields, and submit it online
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
Combat Winter Depression with Yoga's Holistic Approach
As the winter season deepens, a significant number of people grapple with Seasonal Affective Disorder (SAD), a form of depression triggered by reduced sunlight exposure. Amidst numerous management strategies, yoga is emerging as a potent tool to combat SAD and the general winter blues.
Read more ...
Expert explains the science behind yoga's benefits for the for the cardiovascular system
Yoga is a holistic practice that enhances heart health by improving circulation, enhancing cardiac efficiency, and strengthening the heart muscle.
Read more ...
Combining Yoga and Sattvic eating
A harmonious fusion of physical and mental health is the key to achieving a balanced and fulfilling life. This synergy finds expression in the union of two ancient practices – Yoga and sattvic eating. By blending the profound wisdom of yogic principles with the nourishing qualities of sattvic nutrition, individuals can embark on a transformative journey towards enhanced mind-body harmony.
Read more ...
Short Yoga Meditation Improves Sleep, Boosts Memory: Study
People who followed a short daily guided meditation video that taught them to actively relax the body improved their memory, reaction time, and sleep in just 2 weeks, according to a small new study.
Read more ...
Are Flaxseeds All That?
To reap the health benefits, try adding flaxseeds to your diet by mixing them into smoothies or batter for baked goods or by blending them with water to make a substitute for eggs. Since flaxseeds form a gooey gel when you add them into a liquid, they also work well in overnight oats and porridge.
Read more ...
Yoga nidra might be a path to better sleep and improved memory
Two weeks of 20-minute yoga nidra sessions led to a higher percentage of delta-waves in deep sleep and better memory, decision-making, and abstraction.
Read more ...
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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