Newsletter March 2025
In this issue:
Purvottanasana - Upward Plank
Purvottanasana (पूर्वोत्तानासन/pūrvottānāsana) is an asana which engages the body in an upward and a backward stretch. It offers a nice stretch for the wrists, arms and shoulders, lower back, core, hamstring, and ankles. It is usually practiced as a counter-stretch for the pashchimottanasana, the seated forward bending stretch. In English, it is commonly known as the Upward Plank or the Inverted Plank pose.
In Sanskrit, the word 'purva' means both the direction East as well as the front side of the body. The word 'uttana (uttāna)' is a combination of 'tāna' with the prefix 'ut' and means 'deep stretch'. Thus, Purvottanasana literally means 'deep stretch of the front side of the body'. This is the counter stretch for the pashchimottanasana which literally means 'deep stretch of the back side of the body'. The word 'pashchim' means both the direction East as well as the back side of the body.
I hope you'll enjoy practicing with the video.
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, Level 2
Mayurasana (Peacock)
Please note the class duration will be an hour and 45 minutes.
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.
Prerequisite:
- An ongoing yoga practice including asana and pranayama.
- Ability to practice basic asanas and asana sequences like Surya Namaskara etc.
Program Info:
- What: 21-day yoga immersion, Level 2
- When: Monday, March 24 - Sunday, April 13, 2025
- Time: 6:00 AM - 7:45 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
- Program outline: 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 ...
Basic introduction to Sanskrit for yogis
I am pleased to announce a short 3-session workshop wherein you will be introduced to the basics of the ancient Sanskrit language. The program is specifically tailored for its use in yoga practice. As you may be aware, all ancient texts related to the field of yoga - Yoga Sutras of Patanjali, Hatha Yoga Pradipika, Samkhya system of philosophy, the Bhagavad Gita and many others - were all written in Sanskrit. A basic knowledge of Sanskrit can help us understand these texts at a deeper level and enrich our life in general and yoga experience in particular.
Flyer: You can download the flyer here. Feel free to share it with your own distribution lists.
- What: Basic intro to Sanskrit, three sessions
- When: On Sundays - March 2, 9, and 16
- Time: 11 AM - 12 PM (US East Coast EST)
- Access: Remotely via Zoom; login info will be provided upon receipt of registration
- Fee: FREE
- To register: please fill out the registration form, providing information in all the fields
Read more ...
Samkhya Karika study group, 2nd and 4th Saturday
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
Mindfulness may benefit performance, study finds
According to a study in the International Journal of Sports Medicine, mental training might be the key to beating fatigue in training and racing. The research investigated the effects of mindfulness on the running performance, finding that athletes who use mindfulness strategies maintained their performance even if they were increasing their training–whereas runners who didn’t performed less well.
Read more ...
5 Unusual and Incredible Benefits of Yoga
Yoga is widely recognised for its physical and mental health benefits, including improved flexibility, stress reduction and enhanced mindfulness. However, beyond the commonly acknowledged perks, yoga offers several lesser-known benefits that are just as transformative. Backed by scientific research, these advantages extend beyond the mat, affecting both physiological and psychological aspects of human health. Here are five unusual and incredible benefits of yoga that you may not have considered.
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Yoga: More than exercise—a brain function enhancer and mental health therapy
Yoga, with its roots in ancient India, is evolving beyond physical exercise to become a promising tool for improving mental health. The practice, which integrates movement, meditation, and breathing, has been shown to enhance brain function by increasing grey matter, particularly in areas linked to memory, learning, and emotional regulation. Research highlights yoga's ability to reduce stress, anxiety, and depression, while also offering therapeutic benefits for conditions like posttraumatic stress disorder (PTSD), epilepsy, and chronic pain.
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. Though more research is needed, yoga’s integration into therapeutic settings, particularly for PTSD and trauma recovery, is gaining attention. With its power to strengthen both the body and mind, yoga continues to reveal its transformative potential.
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2 Your Health: Benefits of yoga for lower back pain
If you struggle with lower back pain, you may want to consider ‘striking a pose’–with yoga, that is. A study found those who took an online yoga class once a week for 12 weeks noticed a difference in 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,” said Rob Saper, MD, integrative medicine physician.
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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