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Yes, we are getting ready for this big event once again. Are you ready for this exciting and one of the most memorable yoga experiences of your life? Take the challenge and be transformed. Here are the particulars:
- When: Wednesday, September 8 – Tuesday, September 28. I can accommodate a maximum of 15 people.
- Time: 6:00 AM – 7:30 AM
- Where: Kalasrishti – 3000 Bearcat Way, Suite 112, Morrisville, NC 27513 (off Aviation Parkway)
- Commitment: A Â firm commitment to complete the program without missing a day (except in an emergency)
- Cost: $100
Please contact me if you would like to participate.
Get all the details here…

A few years ago, while having breakfast at a friend’s house, he served us freshly baked home-made bread. I really enjoyed the bread and asked my friend how he made it. He pointed me to his bread-making machine. That was motivation enough for me to buy a bread-making machine for myself. So, it was almost four years ago that I bought my first bread machine (Sunbeam brand). I was really excited about the possibility of baking my own bread using ingredients that I could experiment with.
For the first few breads, I used the exact recipes that were in the recipe book that came with the machine. Despite using exact measurements given in the recipe, it still took some experimentation to get the quantity right. I always had to add either more flour or more liquid to get the consistency right. Over a period of time, I learnt how to test the consistency of the dough with my finger.
After baking a few breads, I decided to experiment with different ingredients. Over time, I have experimented with several different kinds of grain as well as different fluids and other items. I am giving here a generic sample recipe that I use for most of the breads. I will also let you know all the different variations that I have tried.
Continue reading »
In the last blog post, I talked about the concept of Kumbhaka – कुम्भक – (breath retention). A natural extension of Kumbhaka is the concept of the Bandhas – बन्ध – (energy locks). The bandhas are a very important part of the pranayama techniques as they help balance out the prana (the vital life force) in the system. As per the Hatha Yoga Pradipika, bandhas help us cleanse the chakras and allow the Kundalini Shakti (the dormant creative power) to awaken. The kundalini can then start its journey toward its final destination- the Sahasrara Chakra (thousand petal lotus) – abode of the supreme consciousness represented by Lord Shiva, at the crown of the head.
There are three bandhas which are practiced as a part of the pranayama routine:
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Mula Bandha – मूलबन्ध – (root lock)
- Uddiyana Bandha – उड्डियान बन्ध – (navel lock)
- Jalandhara Bandha – जालन्धर बन्ध – (chin lock)
These bandhas are normally applied while holding the breath, either at the end of inhalation or at the end of exhalation. The root lock and the chin lock can be applied both at the end of inhalation as well as after exhalation. However, the navel lock can be effectively applied only after a complete exhalation. These locks are maintained as long as the breath is being retained. The locks should be released before resuming the breathing cycle. When all the three locks are applied together at the end of exhalation, it is called "Maha Bandha" or the Great Lock.
Mula Bandha (Root Lock)
To apply the root lock, squeeze the perineum area inward from all sides and then lift the anus muscles upward. The awareness during the root lock is focused at the Muladhara Chakra (the root chakra), located at the spot which as about the width of two fingers above the anus.
Jalandhara Bandha (Chin Lock)
The chin lock is applied by lowering the chin to the chest while lifting the sternum upward. While holding the lock, a gentle pressure should be maintained with the chin against the chest.
Uddiyana Bandha (Navel Lock)
As mentioned above, the navel lock is effectively applied only after a complete exhalation. At the end of exhalation, try to suck the belly all the way back toward the spine. While holding the navel lock, the chin lock is simultaneously applied.
Ujjayi Pranayama
The application of the three bandhas can be practiced by practicing a simple breathing technique called the Ujjayi Pranayama. In an earlier blog post, I talked about the Ujjayi breathing technique, the ocean-wave sounding breath which is done by constricting the passage of air at the epiglottis area. Ujjayi Pranayama is done while using the ujjayi breathing technique.
Step-by-step
- Sit in a comfortable cross-legged sitting posture, keeping the spine upright, arms and shoulders relaxed.
- Keep the eyes closed so you can stay focused on the breathing pattern.
- Take a long, deep inhalation using the Ujjayi breath.
- At the end of inhalation, close both the nostrils – right nostril with the right thumb and the left nostril with the ring finger.
- Apply the root lock and the chin lock while you are retaining the breath.
- When you are ready to exhale, release the locks, keep the right nostril closed with the right thumb, and exhale slow and deep through the left nostril.
- At the end of exhalation, retain the breath out and apply all the three bandhas.
- When you are ready to inhale, release the bandhas and repeat the breathing cycle.
- Make sure that the breathing is smooth, deep and soft throughout the cycle and at no time feels strained in any way.
- Continue for about 5 to 6 breathing cycles.
As always, I would love to receive any comments or feedback that you might have. Please use the form below to enter your comments.
Sounds
Click on the play button to listen to the audio recording of some of the Sanskrit sounds in this post
- Kumbhaka –
- Mula Bandha –
- Uddiyana Bandha –
- Jalandhara Bandha –
I would like to start this discussion by quoting two of the yoga sutras which lay down the foundation and guidelines for the breathing practices (pranayama).
"After mastering posture, one must practice control of the prana (pranayama) by stopping the motions of inhalation and exhalation" – Sutra 2.49
"The modifications of the life-breath are either external, internal or stationary. They are to be regulated by space, time and number and are either long or short" – Sutra 2.50
Let us try to understand the meaning and significance of these two sutras.
Sutra 2.49
"tasmin sati shvaasaprashvaasayorgativichChedaH praaNaayaamaH"
In this sutra, the term "vichCheda" has been interpreted and translated differently by various authors. Some of the terms used to translate it are "control", "stoppage", "cessation", "management", "regulation" etc. I personally prefer to go with "stoppage" or "cessation" which basically implies that pranayama means not only to control the flow of inhalation and exhalation but also to control the retention of the breath both after inhalation and exhalation.
Sutra 2.50
"baahyaabhyantarastambhavRuttirdeshakaalasaMkhyaabhiH paridRuShTo dIrghasUkShmaH "
This sutra expands upon the concept mentioned in sutra 2.49. Here, in addition to controlling the inhalation, exhalation and breath retention, a few other parameters that can be controlled have been added – space, time, number, long, short. Let us look at these terms briefly:
"Space" has been interpreted in two different ways:
- Space may mean the nostril through which you are breathing. So, one could breathe either through the left nostril, the right or through both.
- It represents a location in the body where you fix your attention while practicing pranayama. For example, you may focus on the "third eye" (ajna chakra) – the spot between the two eyebrows or you may focus on one of the other chakras – the heart chakra, the throat chakra, or the root chakra etc.
- You may even pick some other spot on the body as your point of focus.
"Time" refers to the duration of each inhalation, exhalation and retention.
"Number" refers to the number of rotations of each of the pranayama cycles. For example, while practicing "kapalabhati" you may go for 50 expulsions of air or, if you are more experienced, you may go for up to 100 or even more number of breaths in each round.
Long and short signify if the breath is deep or shallow. For example, in ‘alternate nostril breath’ pranayama, each breath is very deep and soft. On the other hand, in kapalabhati, the breath is brisk and short.
Based on these guidelines provided by Patanjali in his Yoga Sutras, a large number of breathing techniques have been developed. One of the main sources of information on various pranayama techniques is the "Hatha Yoga Pradipika", a classic yoga text which was written by Swatma Ram about a thousand or so years ago. This contains a complete section on Pranayama techniques.
In most of the pranayama techniques, breath retention (kumbhaka – कुम्भक) plays a very major role. In essence, we can look at the breathing cycle as composed of four components:
- Puraka – inhalation
- Rechaka – exhalation
- Antar-kumbhaka – breath retention after inhalation
- Bahya-kumbhaka – breath retention after exhalation
In the two sutras quoted above, the words "gativichCheda" (sutra 2.49) and "stambha-vRuttiH" (sutra 2.50) have both been translated as ‘breath retention’ by most commentators. Thus breath retention (Kumbhaka) becomes an integral part of a pranayama practice. In the Hatha Yoga Pradipika (HYP), eight pranayama practices involving kumbhaka have been given:
- Surya Bhedi (सूर्यभेदी): inhalation through the right nostril and exhalation through the left
- Ujjayi (उज्जायी): deep breathing with contraction of the epiglottis, making a soft hissing sound at the base of the throat
- Seetkari (सीत्कारी): breathing in through the mouth using the opening between the teeth
- Sheetali (शीतली): breathing in through a rolled tongue, shaped in the form of a tube
- Bhastrika (भस्त्रिका): rapid, forced breathing
- Bhraamari (भ्रामरी): making a soft, deep humming sound while exhaling
- Murccha (मूर्च्छा): breath retention to create a fainting feeling
- Plavini (प्लाविनी): swallowing air into the stomach
I plan to cover several of these kumbhaka-based practices in future blog posts.
Also known by the names "Naadi Shodhanam" or "Anuloma-Viloma", Naadi Shuddhi (नाडी शुद्धि) is one of the most commonly practiced pranayama techniques in yoga. The word "naadi" means "nerves". In fact, in yoga the term naadi is applied to psychic channels associated with the flow of prana (vital life force). According to some ancient texts, there are 72,000 such naadis in a human system. The words "shuddhi" or "shodhanam" both mean "cleansing" or "purification". So the term "naadi shuddhi" literally means cleansing of the subtle nervous system. A clean naadi system allows free flow of prana which helps bring more vitality and energy to the system.
In this breathing technique, we use deep, soft (almost soundless) ujjayi breaths for each inhalation and exhalation.
Step-by-step
Stage 1


- Sit in any comfortable sitting posture with the spine erect, eyes closed and shoulders relaxed.
- Make the Vishnu Mudra (shown in the picture to the right) with the right hand – make a soft fist, lift the thumb and the last two fingers up, keeping the middle two fingers at the base of the thumb. During the practice using this mudra, the thumb is used to close the right nostril whereas the ring finger is used to close the left nostril.
- With the left hand, make the Chin Mudra – join the tips of the index finger and the thumb, keeping the rest of the fingers open and relaxed. Keep the hand on the left knee, palm facing up.
- Use the right thumb to close the right nostril. To get started, exhale through the left.
- Begin the first round by inhaling through the left nostril.
- At the end of inhalation, close the left nostril with the ring finger and open the right. Then exhale through the right nostril.
- Inhale now through the right. At the end of inhalation, close the right nostril with the thumb again and exhale through the left.
- This completes one cycle of breathing. Continue for about 6-7 similar cycles. Make sure to use deep and soft Ujjayi breaths for each inhalation and exhalation.
Stage 2
Once you become comfortable with the basic breathing pattern for naadi shuddhi, you can introduce a count into your breathing. You can use a mental count of ‘OM 1’, ‘OM 2’ etc, each being approximately one second, to determine the duration of inhalation and exhalation. The effort in this breathing technique is to make the duration of exhalation longer than that of inhalation. Over a period of time, with practice, you want to achieve a ratio of 1:2 between inhalation and exhalation. So, for example, if your count for inhalation is 5 seconds, then try to extend the exhalation to up to 10 seconds. As your practice deepens, you may be able to extend the duration of each breath, maintaining the same 1:2 ratio. Try to build up your capacity to a count of 10:20 – 10 seconds of inhalation and 20 seconds of exhalation.
I will introduce more advanced stages of naadi shuddhi involving breath retention and ‘bandhas’ in a subsequent post.
Benefits
- As mentioned above, naadi shuddhi helps cleanse the naadi system so prana can flow freely and energize the whole system.
- Deep, slow breathing brings in increased supply of fresh oxygen into the system. More oxygen means more pure, oxygenated blood going to every cell of the body. This also means that more of carbon dioxide and toxins are eliminated from the body.
- Deep breathing helps calm the nerves which can help with the management of anxiety and stress.
- Deep, alternating breathing is also now recommended for managing high blood pressure
- Alternate breathing brings about a balance in the system – balancing the dualities like hot/cold, good/bad, honor/dishonor etc. This also helps balance the two sides of the brain – the analytical and the emotional, thus developing a more balanced personality.
- In the Kundalini system of yoga, balancing the breath between the two nostrils implies balancing the Ida and Pingala naadis. When these two naadis are balanced, then the prana (vital energy) can flow through the central channel of energy called "sushumna naadi" thus clearing the passage for the rising of the Kundalini Shakti.
Contraindications
None! If you can breathe, you can practice Naadi Shuddhi.
In an earlier post, we talked about the deep sectional breathing sequence. In the sectional breathing, we try to engage three different areas – top, middle and bottom – of the lungs in a deep breathing pattern. In the deep, full yogic breathing we combine the three sectional breaths into one single breath involving deep inhalation and exhalation. For each inhalation and exhalation, we use deep and soft Ujjayi breaths. We also employ the movement of the arms synchronized with the flow of breath. This helps deepen our awareness of the breathing cycle and how the breathing is impacting different parts of the lungs.
Duration of each inhalation and exhalation depends upon individual capacity. This capacity will improve over time with constant practice. Over a period of time, try to develop a ration of 1:2 between the durations of inhalation and exhalation.
Step-by-step
- Sit in any comfortable cross-legged posture, keeping the spine upright, eyes closed, and arms and shoulders relaxed.
- Start with an inhalation bringing the awareness to the abdomen. Stretch the arms straight and bring the hands at knee level, slightly in front of the knees. Consciously make a gentle effort to push the diaphragm down so the belly can fill up like a balloon.
- Continue deep inhalation and shift the awareness to the chest area. Expand the chest and the ribcage, filling the middle part of the lungs with air. At the same time move the arms upwards, synchronizing with the breath and bring the hands at the level of the chest.
- Continue the inhalation and bring the awareness to the clavicle area lifting the collar bones upward. Along with the breath, move the hands upward and bring them in line with the shoulders.
- At the end of inhalation, take a momentary pause and begin the exhalation cycle proceeding in the reverse direction.
- Bring the awareness to the clavicle area and soften the collar bones.
- Shift the awareness to the chest area and soften the ribcage. At the same time, lower the arms in line with the chest.
- Continue to exhale and bring the awareness to the abdomen area. Allow the navel to be drawn in toward the spine as you approach the end of exhalation. Synchronize the movement of the arm with the downward moving breath. At the end of exhalation, bring the hands back in line with the knees.
- That completes one breathing cycle. At the end of the exhalation, take a momentary pause and begin the next breathing cycle.
- Continue for about 4-6 breathing cycles. At the end of the last cycle, keep the eyes closed and relax for a few breaths.
Benefits
- In this deep, three-part breathing, we engage the entire capacity of the lungs in the breathing cycle. It is estimated that we may be able to bring in as much as seven times more oxygen into the system than in normal, shallow breathing.
- More oxygen implies that more oxygenated blood is available for circulation to all the cells of the body.
- At the cells, due to the gas exchange, we are able to get rid of more carbon dioxide from the system.
- Thus, deep breathing brings in more prana (life force), energy and vitality with each inhalation while providing deeper cleansing and purification with each exhalation.
- Deep breathing calms the nerves down and reduces stress levels. We have all heard the term, "take a deep breath!" when one is agitated or angry.
- In recent studies (see this research report, for example), deep breathing has been used to reduce blood pressure levels.
- Conscious deep breathing brings us back into the present moment.
Contraindications
None! If you can breathe, you can practice deep, three-part breathing and derive all the benefits mentioned above.
The word "ujjayi" is derived from the Sanskrit root "ji" (जि) with the prefix "ud" (उद्) added to it. So the combined root is "ujji" (उज्जि) which means "to be victorious". Ujjayi (उज्जायी), thus means "one who is victorious" and "ujjayi breath" would mean "the victorious breath".
Because of the various benefits it provides (listed below), Ujjayi is highly recommended as the breathing technique to be used during any of the yoga practices (asana or pranayama) that require you to breathe deeper than your natural breath. For example, while practicing Sun Salutation, it is recommended that each movement be made slowly and synchronized with the appropriate deep inhalation or exhalation. In this case, since the breathing is slow and deep, Ujjayi is recommended for each breath. Similarly, while practicing pranayama techniques involving deep breathing, like the "alternate nostril breathing" called "Naadi Shuddhi", it is recommended to use the ujjayi breath.
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The 10-day intensive on pranayama and meditation concluded successfully on Saturday, July 31. The program was very well received by all the 17 participants. It is truly heartening to see the commitment of the students who willingly sacrificed their early morning sleep in order to get to the class by 6 AM. Most participants echoed the same feeling that getting to the class by 6 AM was their biggest challenge as well as their most satisfying achievement for the course. After only two to three days, they began to feel more comfortable with the schedule. They thoroughly enjoyed the variety of breathing techniques as well as the meditation routines that were covered during the program. I sincerely hope that the participants will continue to practice on their own on a regular basis.
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In the recently completed 10-day yoga intensive, the major focus was on pranayama (breathing techniques) and meditation. In the program, we covered several different pranayama techniques. One of the main objectives of these intensive programs is to encourage the participants to develop a regular home practice of their own after the course is over. Most of the students have asked me if I could provide instructions for these techniques which they can use as reference material for their home practice. In this post and several subsequent ones, I will be providing details on the techniques that we covered during the course.
Sectional Deep Breathing
The sectional breathing techniques are used as a preparation for the full, deep yogic breathing practice in Pranayama. These can correct the breathing pattern and also help to increase lung capacity by encouraging fuller breathing into different areas of the lungs. Deep breathing into different parts of the lungs brings in abundant supply of fresh oxygen into these areas. This helps improve the health of the lungs as well as making more oxygenated blood available for each and every cell of the body. Because our attention is focused on different parts of the lungs, our overall awareness of the breathing process is enhanced. In the following breathing practices, keep the eyes closed so you can completely focus on the depth and quality of breathing as well as on the movement of the arms and shoulders.
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In the 10-day yoga intensive class, we went over some of the sitting postures (asanas) that are most commonly used for meditation and pranayama practice. In order to provide a ready reference for the participants of the program, as well as for the benefit of all the readers of this blog, I am giving a brief overview of these sitting postures here.
Before diving into a discussion of the different postures, let us just reflect on the word "asana" for a moment. The Sanskrit word "asanam – आसनम्" is derived from the root word "aas – आस्" which means to sit or rest in one place. In the classical yoga texts (Hatha Yoga Pradeepika, for example), there several asanas described. Some of the more commonly practiced asanas are – sukhasana, padmasana, swastikasana, siddhasana, vajrasana, virasana, bhadrasana etc. The word asana is not just the sitting posture, but is also applied to the seat on which one sits. So, if you are sitting on a yoga mat for meditation, then the mat is also called an asana. Likewise, a stool, chair, bench etc where one sits becomes an asana.
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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
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- cash, check, Zelle (use subhashmittal@gmail.com) or Venmo (use 9199269717)
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Please contact me if you would like to buy.
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21-day Yoga Immersion, Level 2, March 24 – April 13, 2025
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FREE session on Intro to Mediation, Sunday, Feb 23, 6-7:30 PM (EST)
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Bharadwajasana, spinal twist
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FREE class – focus on Pranayama, Sunday, Jan 12
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