Newsletter October 2021
In this issue:
30-Minute session to stretch the hamstrings
 Hamstring standing side
I am pleased to present a short, 30-minute, video sequence that will help you stretch and strengthen your hamstrings.
Hamstring is any one of the three posterior thigh muscles in between the hip and the knee (wikipedia). These muscles are often the cause for various sports injuries. Tightness of these muscles can cause chronic pain not only in the thighs but also hips, knees and the spine. While practicing yoga, tightness of these muscles can lead to poor posture, inability to get into certain asanas, and many other issues.
I hope you will enjoy practicing with me using this video presentation.
Read more ...
Hamstring stretch using stairs
In addition to the asanas mentioned earlier in the 30-minute routine on hamstrings, I also recommend a simple hamstring stretch using a staircase. I have presented this stretch in this short video sequence - https://youtu.be/NnH6FsTGEUY. Please review and provide your feedback.
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
14-day pranayama intensive
 Padmasana (Lotus Pose)
- What: 14-day pranayama intensive
- When: Monday, October 4 - Sunday, October 17, 2021
- Time: 6:00 – 7:30 AM (US East Coast time, EST)
- Location: In-person, at my home studio located at 206 Redwood Park Drive, Morrisville, NC 27560
- Zoom access: The link to access via zoom will be provided upon receipt of registration and payment.
- Fee:
- Instructor: Subhash Mittal
- Daily Routine: Light stretching (10-15 minutes), Pranayama practice (45 min), Relaxation (15 min), Yoga philosophy/meditation (15 min)
- Commitment: A firm commitment to follow this schedule and attend every day
- To register: fill out the registration form, providing information in all the fields, and submit it online
Yoga Sutra 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 Research: Mindfulness and Athletic Performance
When it comes to playing sports, the mental game is as, if not more, important than the physical one. And plenty of research has shown that mindfulness and athletic performance are inextricably linked—in a good way. In order to perform physically, the mind needs to be in the right state. Only then can it accurately receive signals from the body and the environment, as well as send signals to the body.
Read more ...
Yoga Nidra: Help With Sleep and Anxiety
According to a research review published in the International Journal of Yoga Therapy in 2013, yoga nidra, based on observing an experienced practitioner, an individual demonstrates all the signs of sleep – including deep sleep indicated by delta brain waves, and associated with the deepest levels of relaxation and restoration – while simultaneously remaining fully conscious.
Read more ...
Can yoga help you lose weight? Diet and fitness experts weigh in
It’s the other benefits you gain from yoga that can help you lose weight. “Yoga offers benefits that assist in overall well-being and support your weight-management goals,” Jacque Crockford, an American Council on Exercise certified personal trainer and exercise physiology content manager, told TODAY. “In yoga classes, we’re bringing together the body and the mind in union. And when the body and the mind are speaking more clearly to each other, the body probably is going to react better to whatever stresses or changes might be occurring.”
Read more ...
Beyond flexibility: The health benefits of yoga, according to research
However, current research suggests we should be looking at yoga through a different lens. In addition to the more well-known health improvements like balance, mobility, and strength, studies show yoga can help regulate blood glucose levels, improve circulation, enhance cognition, lower the risk of high blood pressure and cardiovascular disease, reduce pain, and much more.
Read more ...
Yoga Proves Useful For COVID-19 Sanity
A recent meta-study published in Nature found that despite differences between countries around the world, there is a global trend of increased mental health problems among the general population. This is described as a “high burden,” whether or not it is compounded by economic difficulties in particular countries.
The Heart of Yoga, founded by Mark Whitwell surveyed a cohort of 200 practitioners from over 20 countries around the world and reports a strange finding: happiness and wellbeing have actually increased for 98% of them, thanks to using lockdowns and restrictions as inspiration to establish a home yoga practice.
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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