Newsletter January 2026
In this issue:
40-minute Yoga sequence with asana, pranayama and meditation
Spinal Twist (Ardha-matsyendrasna)
A brief sequence comprising asana, pranayama and meditation
If you have attended the yoga classes that I teach, you know that I always emphasize the need to establish your own practice at home. Practicing at home regularly helps develop self-confidence and self-discipline and helps you derive full benefits of yoga as listed above. Of course, you are encouraged to continue to practice as a group by attending the weekly classes that I teach. The most common challenge that people find is to allocate adequate time for the practice. Most people have mentioned that they can allocate maybe 40-45 minutes at most. Keeping that in mind, I have recorded a 40-minute video with a sequence that includes all aspects of yoga practice - asana, pranayama, relaxation, and meditation.
I hope you'll enjoy practicing with me using the video.
Read the full article ...
Weekly ongoing classes
As many of you are aware, I teach weekly ongoing yoga classes as per the schedule given below. All these classes are offered in a hybrid mode - you can join them online via Zoom or in-person.
In-person: Mon, Tue and Sat at my home studio at 206 Redwood Park Drive, Morrisville, NC 27560. Wednesday at the Hindu Temple (HSNC).
Zoom Access: Login info for Zoom access will be provided upon receipt of registration.
Schedule:
- Monday: 6:30 - 8 PM (level 1)
- Tuesday: 6:30 - 8 PM (level 1)
- Wednesday: 6:30 - 8 PM (level 1)
- Saturday; 10:00 AM - 11:45 AM (level 1/2)
Instructor: Subhash Mittal
Registration: Fill out the registration form, providing information in all the fields, and submit it online.
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)
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
21-day Yoga Immersion
Tip-toe balance
21 days to Transformation
I am pleased to announce the next 21-day Yoga Immersion program. The past programs have been very well received by all the participants. For most of them, it has been truly a life-transforming experience. I invite you to join me on this exciting and deeply rewarding 21-day yoga journey.
No prior asana, pranayama or meditation experience is required.
You can participate in the program online via zoom only.
Flyer: 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 5 - Sunday, January 25, 2026
- Time: 6:00 AM - 7:30 AM (US East Coast time, EST)
- 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 ...
Samkhya Karika study group, 2nd and 4th Saturday
FREE yoga class, New Year's Day
Virabhadrasana (Warrior2)
Please note change in time to evening - now 6:30-8 PM.
Let's usher in the New Year on a healthy note! Treat yourself to the gift of great health and a FREE yoga class on New Year's Day:
No prior asana, pranayama or meditation experience is required.
You can participate in the program online via zoom only.
Flyer: You can download the flyer here. Feel free to share it with your own distribution lists.
- What: FREE evening yoga class
- When: Thursday, Jan 1, 2026
- Time: 6:30 - 8:00 PM (US East Coast time, EST)
- Access: Remotely via live video streaming (Zoom); login info will be provided upon receipt of registration
- Instructor: Subhash Mittal
- Register here
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
The Neuroplasticity of Trauma: How to Rewire Your Resilience
Yoga offers an opportunity to engage in mindful movement to gain the benefits of exercise-induced neuroplasticity with a combined emphasis on mental fitness. While exercise alone might stimulate neuronal growth, mindful movement helps to organize and sustain your growth in a wanted direction. Yoga focuses your attention and intention to inspire positive change.
Read more ...
Molecular Magic: New Review Study Suggests Your Yoga Practice Gene Expression
Cutting-edge genetic research is revealing that the benefits of yoga extend far deeper than anyone imagined, literally rewriting our cellular code in ways that could slow aging and prevent chronic disease.
A groundbreaking systematic review published in Cureus in April 2025 analyzed 11 randomized controlled trials involving over 700 participants, providing the most comprehensive picture yet of how yoga influences gene expression. The findings suggest that the ancient practice may be one of our most powerful tools for fostering epigentic changes that optimizehealth at the molecular level.
Read more ...
Yoga’s Role in Mental Health Trials Explored
Yoga, a centuries-old practice rooted in ancient Indian philosophy, has transcended its origins to gain prominence in contemporary mental health and wellbeing research. One significant study shedding light on this paradigm is the systematic review conducted by Frazier et al., exploring how yoga interventions are operationalized in randomized controlled trials (RCTs) within the mental health sector. This comprehensive examination is emblematic of a broader shift towards integrating alternative therapies within clinical research frameworks, thus validating practices that have historically been relegated to the realms of the anecdotal or the mystical.
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.
back to top  |
