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In today’s post, I would like to introduce you to two breathing techniques which are jointly labeled as “cooling pranayama”.
The first one is called “sītkārī” (सीत्कारी) which literally means the breathing technique that “produces the hissing ‘seee’ or the ‘seet’ sound”. In English, it is usually translated as the “hissing cooling breath”. The second is called “śītalī” ( शीतली) which means the techniques that has a cooling effect.
These practices provide cooling not only at the physical level but also at the nervous and mental levels. They are highly effective in cooling the system during summer time. However, they can be practiced even during winter months as they calm the nerves down and also help release mental tension and stress. These pranayama techniques also help reduce blood pressure.
Both Shitali and Sitkari are similar to the Ujjayi pranayama discussed here. The main difference is in the inhalation. In the Ujjayi pranayama, the inhalation is through both the nostrils. On the other hand, in Sitkari the inhalation is through the gap in the teeth whereas in Shitali the inhalation is through the tongue which is pulled out and rolled into the shape of a tube. At the end of inhalation, the technique is identical to the one practiced in Ujjayi pranayama.
I hope you will enjoy practicing with me using the video demonstration.
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Agni Stambhasana (Firelog pose)
In a previous post, I presented part 1 of the seated hip opening poses. In today’s post, part 2, I am
presenting a few more of the seated hip opening poses.
I hope you will enjoy practicing these asanas along with the video presentation.
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 Virabhadrasana (Warrior2)
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. Here are the particulars:
- What: 21-day yoga immersion
- When: Monday, January 7 – Sunday, January 27, 2019
- Time: 6:00 AM – 7:30 AM
- Where: Integral Yoga Studio, 4000 Bear Cat Way, Suite 102, Morrisville, NC 27560
- Fee: $140 (cash, check, Zelle or paypal)
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If you recall, in the Kapalabhati pranayama, the emphasis is only on exhalation which is forced, short and brisk. The inhalation is passive and natural. During exhalation we also force the belly in toward the spine in a quick movement. In contrast, in the Bhastrika pranayama, both inhalation and exhalation are brisk, forced, short bursts of breath. Moreover, movement of the belly along with each breath is an optional variation.
‘Bhastrika’ (भस्त्रिका) is a Sanskrit word for the bellows – a device for producing a strong current of air that was used to fan fire in the old days. In this pranayama, the lungs are moved with movements that resemble the bellows.
Bhastrika is a very energetic breathing technique and must be practiced with a touch of caution. If at any time during the practice you feel light-headed, or uncomfortable in any manner, you should discontinue the routine and relax.
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 Parivritta Trikona (revolving triangle)
In a recent post, I presented the sequence of three rounds of Sun Salutation with the Trikonasana (Triangle pose) integrated into the second round.
In today’s post, in addition to the Triangle pose, we will also integrate the Parshvottanasana (standing side stretch) and the Parivritta Trikonasana (revolving triangle pose) as a part of the sequence.
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The Setu-bandhasana -सेतुबन्धासन – (Bridge Pose) is a beginner-to-intermediate level pose and is highly beneficial for the health of the shoulders, spine, hips and thighs. At a deeper level, it helps calm the mind and can help relieve stress, mental fatigue, anxiety and depression.
In addition to the basic bridge pose, we will also be doing a few variations that are commonly practiced.
Step-by-step
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 Trikonasana (Triangle Pose)
If you’ve attended a yoga class with me, you would have noted that Surya Namaskar (Sun Salutation) is an integral part of the routine that we practice. Typically, we practice three rounds of Surya Namaskar. In the first round, we go through the basic sequence which has the classic 12 movements. In the second and third round, we add some variations to many of the movements. For example, in the second round some of the common poses that we practice include warrior 1, warrior 2, triangle pose, pigeon pose etc. In the third round, we usually practice the upward facing dog and also occasionally some twisting variations from the lunge position.
In today’s post, I am presenting the sequence of three rounds of Sun Salutation with the Trikonasana (Triangle pose) integrated into the second round.
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 Standing hamstring stretch
One of the common reasons why people join a yoga class is for weight loss. Of course, many students have doubts as to how yoga, which is relatively a gentler form of exercise, can help you lose weight. Most people tend to identify weight loss with vigorous physical activities in a gym or a fitness center – treadmill, pumping iron etc. So, the natural question is whether and how yoga can help in weight management.
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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.
Here are the particulars:
- What: 14-day Meditation Intensive
- When: Monday, September 17 – Sunday, September 30, 2018
- Time: 6:00 – 7:30 AM
- Location: Integral Yoga Studio, 4000 Bear Cat Way, Suite 102, Morrisville, NC 27560
- Daily Routine: Light stretching (10-15 minutes), Pranayama (15 min), Relaxation (10-15 min), Meditation – discussion and practice (45 min)
- Commitment: A firm commitment to follow this schedule and attend every day
- Fee: $100 (cash, check, Zelle or paypal)
- To register: fill out the registration form, providing information in all the fields, 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
Please visit here for more details…
Do not hesitate to contact me if you have any questions. I look forward to your participation.
 Vishnu Mudra
Please note the change of dates from the ones previously announced!
I am pleased to announce the next Pranayama intensive. In this program, we will be practicing some of the main pranayama techniques given in our ancient yoga texts. I will also discuss the underlying concepts in the practice of pranayama and all the wonderful benefits that the practice can bring us.
No prior asana, pranayama or meditation experience is required.
Here are the particulars:
- What: 14-day pranayama intensive
- When: Monday, August 13 – Sunday, August 26, 2018
- Time: 6:00 – 7:30 AM
- Location: Integral Yoga Studio, 4000 Bearcat Way, Suite 102, Morrisville, NC 27560
- Daily Routine: Light stretching (10-15 minutes), Pranayama (45 min), Relaxation (15 min), Yoga philosophy/meditation (15 min)
- Commitment: A firm commitment to follow this schedule and attend every day
- Fee: $100 (cash, check, zelle or paypal)
- To register: fill out the registration form, providing information in all the fields, and submit it online
Continue reading »
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Video DVD
Yoga with Subhash (asana and pranayama)
- Basic asana sequence (~50 min) ($18)
- Pranayama/Meditation (~35 min) ($12)
- Set of above two ($25)
Video recording of special programs offered in the past
(Links to YouTube videos will be provided)
- 21-day yoga immersion - $40
- 7-day hip opening intensive - $20
- 14-day meditation intensive - $30
- 14-day pranayama intensive - $30
- 7-day hamstring/quad intensive - $20
- 14-day Level 2 yoga intensive - $35
Payment options:
- cash, check, Zelle (use subhashmittal@gmail.com) or Venmo (use 9199269717)
- PayPal (go to bottom of page) (add $5 to the fee listed above)
Please contact me if you would like to buy.
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