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Intro to Yoga Sutras of Patanjali, 14-day intensive

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Patanjali Yoga Sutras

Here is a great opportunity for you to get introduced to the underlying concepts of yoga! These discussions can help greatly in developing a deeper understanding of your true nature and also eliminate stress and anxiety from your lives. I invite you to join me for this 14-day intensive.

In view of the current situation with the COVID-19 virus, I will be offering this class via live video streaming using the Zoom platform.

As we all know, practice of yoga is known to provide us with a sense of well-being both at physical and mental levels even in trying circumstances. A study of the Yoga Sutras can help us understand how our mind functions and how we can stay calm despite the adversity we are facing.

Understanding the Mind to eliminate Stress

  • What: An Introduction to the Yoga Sutras of Patanjali, 14-day intensive
  • When: Monday, February 22 – Sunday, March 7, 2021
  • Time: 6:00 – 7:30 AM (US East Coast time, GMT -5)
  • Access:  Remotely via live video streaming (Zoom); login info will be provided upon receipt of registration and payment 
  • Fee:
  • Daily Routine: Light stretching, Pranayama and Relaxation (~30 min), Yoga Sutra Discussion (60 min)
  • To register: please fill out the registration form, providing information in all the fields and submit it online 

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Agnisara and Nauli Kriyas


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In the traditional Hatha Yoga system given in the Hatha Yoga Pradipika (HYP), there are six cleansing routines (Shat-karma – षट्कर्म) described:

“Dhauti, basti, neti, trataka, nauli and kapalabhati; these are known as shatkarma or the six cleansing processes.” (HYP verse 2.22) 

  1. Dhauti: digestive tract and intestinal cleansing with a long, wet cloth. In ‘Gherand Samhita’ several other dhauti techniques are also given. One of the more popular alternate practices is called the Shankha Prakshalana.
  2. Basti: yogic enema for internal cleansing. Helps cure digestive problems, removes constipation and strengthens the solar plexus.
  3. Neti: nasal cleansing through ‘sutra neti’ (cleansing with thread) and ‘jala neti’ (cleansing with warm, saline water using a neti pot). Highly recommended for allergies, common cold and cough as well as providing resistance to various diseases of ear, nose and throat.
  4. Trataka (concentrated gazing): usually done with concentrated gazing on the tip of the flame of a candle. It helps remove diseases of the eye as well as develops one-pointedness which helps in meditation.
  5. Nauli (abdominal massaging): nauli is performed by the practice of contracting and isolating the rectus abdominii muscles. Nauli helps in igniting the digestive fire, removing indigestion and balancing the endocrine system.
  6. Kapalabhati: rapid, forced exhalations, accompanied by pulling the abdominal muscles in; inhalation is passive and automatic. Kapalabhati helps destroy all mucus disorders. 

Please visit my blog here for a detailed introduction to these six practices.

In today’s article, I am presenting two of these cleansing practices – Agnisara (अग्निसार) and Nauli (नौलि). Even though the practice of Agnisara is not specifically mentioned in the HYP, another ancient Hatha Yoga text called the Gherand Samhita  includes Agnisara as one of the many “dhauti” kriyas listed therein.

“Push the navel knot toward the spine one hundred times. This is Agnisara. This cleansing technique gives success in the practice yoga. I cures all the diseases of the stomach and increases the internal digestive fire. ” (Gherand Samhita 1.20)

Both Nauli and Agnisara involve breath retention (kumbhaka) as well as application of the locks (bandhas). 

I am pleased to present these two cleansing techniques in the video below. I hope you will enjoy practicing with the video.

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21-day Yoga Immersion, January 11-31, 2021

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Sarvangasana (shoulder stand)

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.

In view of the current situation with the COVID-19 virus, I will be offering this class via live video streaming using the Zoom platform.

  • What: 21-day yoga immersion
  • When: Monday, January 11 – Sunday, January 31, 2021
  • Time: 6:00 AM – 7:30 AM (US East Coast time, GMT-4)
  • Access:  Remotely via live video streaming (Zoom); 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
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FREE Yoga class, January 1, 2021

Happy New Year!

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Virabhadrasana (Warrior2)

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:

  • What: FREE yoga class
  • When: Friday, January 1, 2021
  • Time: 10:00 AM – 12:00 noon (US East Coast time, GMT – 5)
  • Access:  Remotely via live video streaming (Zoom); login info will be provided upon receipt of registration 
  • Instructor: Subhash Mittal
  • Register here

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Shatkarma – six cleansing practices

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Shatkarma

As we know, most of our understanding about the concepts, psychology, philosophy and methodology of yoga comes from the Yoga Sutras of Patanjali. In the sutras, Patanjali provides us with the eight limbs of yoga by practicing which one can attain self-realization. From the point of view of practicing yoga, the three most important limbs are asana (physical sitting posture), pranayama (breathing practices) and meditation. In this approach, one has to find a very comfortable and steady sitting posture, practice some pranayama and finally sit in meditation for long periods of time. It is only through deep states of meditation that one can attain the state of “seedless samadhi” which leads to self-realization.

While trying to implement the guidelines provided by Patajali, the yogis realized that in order to sit motionless in one position for a long time, one requires a body that is strong, flexible and steady and a mind that is free of any agitation or negativity. It is this need that lead to the evolution of the whole science of Hatha Yoga comprising various practices for asana, pranayama, mudra etc. One of the most important texts on yoga practices is the Hatha Yoga Pradipika (HYP). This text  provides information and instructions on asana, pranayama, mudra, bandha, meditation etc.  The practice of Pranayama involves a variety of breathing techniques which help cleanse and energize the body. Under the category of pranayama, the text also lists six cleansing techniques, called “shat-karma”, which help cleanse the entire internal system of the body. The idea is that the body needs to be clean internally, free of ailments and imbalances, for the pranayama to be fully effective.

In the HYP, the following two verses introduce the Shatkarma practices:

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Utthita Marichyasana – standing variation (video)

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Marichyasana – standing

utthita marīcyāsana (उत्थित मरीच्यासन) (standing Marichyasana), is an intermediate level one-leg balancing pose. The seated version of marīcyāsana is one of the more commonly practiced spinal twisting asanas. The standing version, in addition to providing all the benefits of the standing one-leg balancing poses, also engages the spine in a gentle twisting stretch. We’ll practice two variations of the pose:

  • With support of the wall
  • Without wall support

My friend, Maanasa, has graciously agreed to demonstrate this asana sequence. I hope you will enjoy practicing with the video.

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14-day Meditation Intensive, Dec 7-20, 2020

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Padmasana (Lotus Pose)

I am pleased to announce the next Meditation Intensive. In this program, I will discuss the basic concepts of meditation and practice several of the concentration (dharana) and meditation (dhyana) techniques. Most of the information that I will be sharing is based on the concepts discussed in Patanjali’s Yoga Sutras and related classical yoga texts.

No prior asana, pranayama or meditation experience is required.

In view of the current situation with the COVID-19 virus, I will be offering this class via live video streaming using the Zoom platform.

Program Information

  • What: 14-day Meditation Intensive
  • When: Monday, December 7 – Sunday, December 20, 2020
  • Time: 6:00 – 7:30 AM (US East Coast time, GMT-5)
  • Access:  Remotely via live video streaming (Zoom); login info will be provided upon receipt of registration and payment 
  • Instructor: Subhash Mittal
  • 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
  • Fee:
  • To register: fill out the registration form and submit it online.

Strongly recommended

  • Light,’sattvic’, nutritious, VEGETARIAN food
  • No alcohol, drugs, tobacco or any other item of similar nature
  • A personal commitment to continue the practice after the program is over


Do not hesitate to contact me if you have any questions. I look forward to your participation.

Hasta-padasana (standing hand-to-foot pose) with video

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Hasta-padasana

hasta-pādāsana (हस्त-पादासन) (hand to foot pose), also known as utthita hasta-pādāṅguṣṭhāsana (उत्थित हस्त-पादाङ्गुष्ठासन) (Extended hand to toe pose) is an intermediate level one-leg balancing pose. Like most other standing balancing poses, it develops strength in the legs, improves focus, concentration, balance and stability. We’ll practice a few different variations of the pose:

  • With support of the wall, using a strap
  • Without wall support, using the strap
  • Without wall support, and without the strap
  • Revolving variation of the asana

My friend, Maanasa, has graciously agreed to demonstrate this asana sequence. I hope you will enjoy practicing with the video.

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New student discount – $25 for first month!

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Ardha-Matsyendrasana (spinal twist)

As you may be aware, due to the current situation with COVID-19, I am offering the weekly ongoing classes online via the Zoom video streaming platform.

New student discount: As a new student, you can enjoy the first month of yoga (4 classes per week as given below) for only $25 – that is $1.50 per class! After the first month, you can choose any of the available payment plans as given on the schedule page on my website.

You qualify for the above new student discount if youy haven’t attended a class with me for over one year.

The practice of yoga, in addition to all the benefits at the physical and mental levels, also helps build higher immunity at the physical, physiological and mental/emotional levels, a benefit that we can all use in the present situation.

Schedule (all timings are US East Coast time, GMT-4):

  • 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)

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Ardha-chandrasana (half moon pose) with video

The Ardha-chandrasana (अर्धचन्द्रासन)
(Half Moon pose) and its close cousin, the revolving half moon pose, are intermediate level one-leg balancing poses. Learning these poses will require awareness, practice, strength and patience. Once you become comfortable with these poses, you will find them energizing, rejuvenating and yet restorative. These are excellent pose for developing strength in the legs and especially for stretching the hamstring and the gluteal muscles.

My friend, Maanasa, has graciously agreed to demonstrate this asana sequence. I hope you will enjoy practicing with the video. 

Continue reading »