Newsletter November 2025
In this issue:
Supta (reclining) Vajrasana
Supta Vajrasana
Supta Vajrasana (सुप्त वज्रासन) is a reclining variation of the seated Vajrasana. It involves a deep backbend and offers a great stretch for the quadriceps. A closely related asana, the Supta Virasana (सुप्त वीरासन), is a minor variation of the Supta Vajrasana pose. In the Vajrasana, the buttocks are resting on the heels whereas in the Virasana, the heels are moved further apart so the buttocks are resting on the ground. This pose also releases tightness from the hips and the pelvic area. It is one of the poses recommended for athletes like hikers, runners, bikers, tennis players etc.
I hope you will enjoy practicing with me using the video.
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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
14-day Meditation Intensive
Padmasana (Lotus Pose)
No prior asana, pranayama or meditation experience is required.
A brief outline of what I plan to cover in the course is given in this document (pdf format) in my dropbox folder.
Flyer: You can view/download the program flyer here. Feel free to share it on social media and with your own distribution lists.
Program Information
- What: 14-day Meditation Intensive
- When: Sunday, Nov 9 - Saturday, Nov 22, 2025
- Time: 6:00 – 7:30 AM (US East Coast time, EST)
- Participation: Hybrid mode
- 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 and payment
- Instructor: Subhash Mittal
- Fee:
- $100 - check, Zelle (use subhashmittal@gmail.com) or Venmo (use 9199269717)
- $105 - paypal (go to bottom of page)
- To register: fill out the registration form and submit it online.
- Daily Routine: Light stretching (10-15 minutes), Pranayama (15 min), Relaxation (10-15 min), Discussion and meditation practice (40-45 min)
- Commitment: A firm commitment to follow this schedule and attend every day
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
Yoga Nidra cured my insomnia – here’s why sleep yoga could be the answer to better rest
Yoga Nidra, or “yogic sleep” is a form of guided meditation that draws the mind into the twilight state between waking and sleeping. As sleep meditation has boomed and apps like Headspace have launched celebrity bedtime stories and sleepcasts, the “sleep yoga” category has become an overnight sensation – pun intended.
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The Benefits of Chair Yoga
Chair yoga can be a powerful practice for both your physical and mental health. The adaptation to a chair can be particularly important if you have physical limitations, fatigue, or balance issues.
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Effect of ten-week yoga intervention on problematic smartphone usage in university students
The rise in problematic smartphone use among university students underscores the potential of yoga, with its evidence-based ability to improve problematic behaviours at their core. Objective: To determine whether a ten-week yoga intervention can reduce the symptoms of problematic smartphone usage in university students.
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Renowned cardiologist reveals how yoga helped overcome knee pain and boost overall health
Yoga is globally recognised as a holistic healing practice that integrates physical postures (asanas), breathing exercises (pranayama), and meditation techniques to promote overall wellness. Beyond its spiritual origins, yoga therapy has gained immense popularity for its proven physical and mental health benefits, especially in managing chronic pain and joint-related conditions. In a recent MyGov podcast, renowned cardiologist Dr Devi Shetty revealed how yoga transformed his health, helping him overcome chronic knee pain that had persisted for years. His recovery story powerfully illustrates yoga’s scientifically supported ability to improve flexibility, reduce inflammation, and restore joint function, making it a vital tool for anyone seeking natural pain relief and enhanced mobility.
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Yoga as a therapeutic modality for psychological trauma in women and children in the Meitei-Kuki conflict in Manipur
Yoga, an ancient science, teaches an individual how to transcend ordinary existence and move to a higher level of consciousness (Bryant, 2009). Scriptures have defined yoga as a means to attain equanimity of mind (Tapasyananda, 2012). Today, it has evolved into a form of mind-body medicine that is highly effective in enhancing physical and mental health. It comprises practices like postures, breathwork, cleansing techniques, meditation, relaxation techniques, dietary regulations, and ethical principles, among many others. Studies have shown that yoga practices help in addressing the issues of people suffering from conditions like post-traumatic stress disorder (PTSD).
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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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