Newsletter February 2025
In this issue:
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 (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 or in-person at my home studio.
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, February 10 - Sunday, March 2, 2025
- 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 ...
Samkhya Karika study group, 2nd and 4th Saturday
FREE yoga class, focus: meditation
How would you like to learn to:
- Deal with stressful situations
- Develop a clam, peaceful mind
- Stay in the present moment
- Improve creativity through clarity of mind
- Improve relationships
- Sleep better
- Connect with your true inner Self
Flyer: You can download the flyer here. Feel free to share it with your own distribution lists.
No prior asana, pranayama or meditation experience is required.
Program Information
- What: FREE evening session on Meditation
- When: Sunday, February 23, 2025
- Time: 6:00 – 7:30 PM (US East Coast time, EST)
- Participation: In-person or via zoom
- In-person at my home yoga studio located at 206 Redwood Park Drive, Morrisville, NC 27560
- Remotely via zoom – zoom login info will be provided upon receipt of registration
- Instructor: Subhash Mittal
- To register: fill out the registration form and submit it online.
- Schedule
- Light stretching
- discussion on the concept of meditation
- how to establish a personal ongoing practice
- pranayama practice
- guided meditation followed by individual practice
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: More than exercise—a brain function enhancer and mental health therapy
Studies suggest that yoga positively alters key brain networks, offering potential for slowing age-related cognitive decline and improving overall mental well-being. It also fosters resilience by shifting the body’s response to stress, reducing inflammation, and enhancing the relaxation response.
Read more ...
2 Your Health: Benefits of yoga for lower back pain
“At the end of the 12-week yoga training, and even up until the 24-week period, the folks who did yoga had reduced pain, their functioning was improved, their sleep was improved, and also they were taking less pain medication,”
Read more ...
Study Says Yoga May Reduce Testosterone By 29% In Women With PCOS
A study published in the Journal of the American Osteopathic Association found mindful yoga practices might help ease symptoms of PCOS, reduce androgen (a group of male sex hormones, which includes testosterone) levels, and improve feelings of depression and anxiety.
Read more ...
Preventing Chronic Disease: Yoga May Alter Gene Expression Linked to Inflammation
Chronic inflammation is linked to myriad conditions including poor cardiovascular, respiratory, musculoskeletal and gastrointestinal health, weakened immune system function, anxiety, depression, and even dementia and memory loss. A growing body of research finds that yoga and other mind-body practices reduce stress, with limited biochemical evidence pointing to a reduced inflammatory response as a possible corollary of these effects. We still have much to learn about why and how this happens.
Read more ...
The Effect of Yoga Nidra Intervention on Blood Pressure and Heart Rate Variability Among Hypertensive Adults: A Single-arm Intervention Trial
A single session of YN reduced the systolic and diastolic BP and increased HRV parameters. Regression analyses showed that the reduction in BP can be explained by an increase in HRV parameters. Thus, this study demonstrates the positive effect of YN as an intervention for essential hypertension and also the potential mechanisms behind it, which can be explained by the Neurovisceral Integration Model.
Read more ...
Study finds staggering yoga and weightlifting effect on people with depression
Yoga was found to be surprisingly more effective for men, as well as qigong, a holistic exercise system focused on moving meditation, rhythmic breathing and accessing meditative mind states. Some studies theorised that this is because yoga and meditation stop patients from thinking and reflecting too deeply, which can alter their mental health, while another claimed it was because regimes like yoga encourages self-compassion, tolerance, body awareness and mindfulness.
Read more ...
Struggling With Arthritis? Science Says Yoga Can Help! Know How
Research has shown promising results regarding the role of yoga in alleviating arthritis symptoms. One of the prominent studies is a 2018 meta-analysis that revealed that regular yoga practice could help reduce symptoms of knee arthritis, enhance physical function, and boost overall well-being.
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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