Welcome To Day 10 As We Honour Our 30 Days of Gratitude

Welcome to day 10, on our 30 days of yoga support, a journey of gratitude as we commit to our own self care cultivating peace and balance!

This is a milestone day, for those of you who have been following along with the videos, thank you for being such an inspiration to me. I too have committed to this self care journey right alongside of you.

To join me for our practice video for today click here

For those of you checking in with us on these check in points along the way, I’m so glad you’re here and I hope you find our practice together nourishing!

“Hokusai says look carefully.

He says pay attention, notice

He says keep looking, stay curious

He says there is no end to seeing…….

He says everything is alive – 

Shells, buildings, people, fish

Mountains, trees.  Wood is alive.

Water is alive.

Everything has its own life.

Everything lives inside us.

He says live with the world inside you……

It matters that you care.

It matters that you feel.

It matters that you notice.

It matters that life lives through you…..

Look, feel, let life take you by the hand.

Let life live through you.”

I love this piece by Roger Keyes, as he reflects on the teachings of a wise Japanese Artist. This musing reminds us of our belonging – not only to ourselves, but to life as a whole. He opens us to the remembrance that we matter and that within each of us we contain the potential to move with the whole experience of life.

If you’re working with a journal through our 30 days of gratitude and yoga support, I offer you an invitation to sit with this piece. Take some time in silence before sitting with your journal and reflect on what arises for you. What you feel, what moves through you, what you notice – ALL of it matters.

As an additional support today I’m including the link from the recording from our live mindful meditation and movement class from yesterday, just if you feel a longer guided practice would be supportive for you. In our class we brought in the profound reflection of Keyes’s poem, as an anchor and a moving meditation for our practice, I offer that experience for you here

To access the recording from Tuesdays Mindful Movement class click here

Please note, as we do live in the forest and this is where I do many of my live classes, due to our limited internet the recordings of my live zoom classes aren't always the sharpest, this Mindful Movement class is from a live recording.  

The active practice of gratitude changes our life, it opens us and allows us a deeper understanding of what is handed to us, honouring the darkness and the light.

Thank you for being on this journey with me, if you have any questions or thoughts, I’m here as a safe space for you.

I ask you now, what are you grateful for? Start with 3 things, and see where that takes you……….

I am grateful for the roof over my head, giving me shelter and warmth.

I am grateful for the strength I find in my sisters

I am grateful for the way my body moves, and the understanding that yoga is what keeps my body moving despite any aches or pains, yoga is my medicine

Thank you for being with me on this 30 day journey, either on a daily basis – or for these milestone check points.

For many of you, I’ll see you tomorrow, and for our greater check in community, see you on day 15 – our midway point!!

Lots of love,


https://www.patreon.com/amberyoungwellness (to access the full 30 days you can go to my patreon page, or send me an email at amber@suryadaya.ca)

Mondays with Mary

Daily Kundalini Yoga- Week of October 19th

Sleep offers us the time to recharge and refresh. Before bed, try taking a few moments to reflect on the good things that happened during your day. Focus your attention on one or two things that made you happy and just breathe in that memory. Allow everything else to just fall away. Let your breath cover you in peace and quiet as you drift off to sleep. 

Pranayam: Alternate Nostril Breathing- (great for before bed!)

Sit in easy pose, left hand in guyan mudra resting on left thigh. Use thumb of right hand to block right nostril, and index finger or ring finger of right hand to close left nostril.

Close one nostril and take a full, deep inhale through that nostril. Then close opposite nostril and slowly exhale fully, bringing the navel towards the spine. Continue this pattern.

Note: Inhaling left, exhaling right- to bring calmness and integrate unwanted emotions.

Inhaling right, exhaling left brings clarity and positivity.

To end: Inhale through both nostrils, hold, exhale. Sit very still .

Evening Stretches: ( 1-2 minutes each)

  • Lower Spine Rock: Lie on back and draw knees to chest, head stays on ground. Wrap hands around shins. Gently pull knees to the chest and then release. Repeat in a slow rhythm. Consciously relax the back.


  • Front Leg Stretch, Left and Right: Legs are stretched out front. Bring sole of right foot against inner left thigh. With both hands stretch forward reaching towards shin or foot. Hold and breathe long and deep. Change legs and repeat.


  • Basic Spinal Flex: Place hands on shins. Inhale and tilt pelvis forward, exhale and lower chest and gently tilt the pelvis back. Keep chin level to the ground.


  • Spinal Twist: Cross hands over the heart. Inhale and twist left, exhale and turn right. 

  • Spinal Side Bends:  Keep hands crossed over the heart. Inhale centre, exhale bend left, inhale centre, exhale bend right. Open the rib cage.

  • Cat Cow- come into table top. Inhale and allow the belly to drop, head comes up, Exhale and push spine towards the sky, head drops. Allow the movement to flow from the base of the spine to the crown of the head with smooth breaths. 

  • Baby Pose with Arms in Front:  Push back into child’s pose and stretch arms out in front of you on the ground. Relax into the position.

  • Shoulder Rolls-  Sit in easy pose with hands on knees. Roll the shoulders in big circles – make forward circles, then reverse.

  • Neck Rolls- make smooth circles in both directions, keeping the breath deep.

  • Cooling Sitali Pranayam- in easy pose, hands on knees, curl the tongue (like a taco- or if not possible, allow tongue to lay flat). Inhale slowly and deeply through the curled tongue, exhale slowly and deeply through the nose. 

To reflect upon before shavasana- from Moonlight Gratitude- 

Night is the time for reflection and rest. The day is done and regardless of whether you completed everything, it is time to calm the mind for sleep. Being by letting go of the to-do lists and schedule of the day to come. When tomorrow begins, let your thoughts return to the day. For now, focus on closing your eyes and letting go of all thoughts and concerns. Breathe into this space to make room for dreams.

Sweet dreams,

Love to all,


Ocean Bridge Learning Journey To The Saugeen – Bruce Peninsula

I was so excited to open my inbox to recieve this beautiful piece from Ali Paul.  You may remember Ali from our Yoga by the water sessions this past August.  She is the incredible young woman who spearheaded our yoga by the water initiative, as an ambassador for Ocean Bridge.

Those mornings were so special for me, such a powerful reminder of our connections with nature, our intimate relationship to water,  our wise old friend the heron, and the need for us to look within and do our part.

I am SO excited to share  Ali’s contribution with you here, a beautiful reflection from her Ocean Bridge learning adventure.

Thank you so much Ali, you are a huge inspiration to me!

Ocean Bridge Learning Journey to the Saugeen (Bruce Peninsula)

 Ocean Bridge focuses on connecting and empowering Canadian youth to make a difference towards ocean and waterway conservation. The program supports youth in delivering service projects within their communities. I am so thankful that one of my service projects has been “Yoga By The Water” with Amber Young. The purpose of this project was to connect our community, a space for us to connect to our local waterway and to each other.

 Each Ocean Bridge ambassador attends a learning journey somewhere in Canada. My learning journey took place in the beautiful Saugeen (Bruce) Peninsula. Each day started with a yoga practice, oftentimes looking out over Lake Huron or Georgian Bay. We participated in various experiences, from standup paddle boarding while taking water samples, to hiking with an Ojibway First Nation biologist learning about traditional uses of the land and water. 

 Although there were so many takeaway moments from the trip, the main message that I want to share is that the more we think of ourselves as part of nature, rather than as co-existing with nature, the better.

 Thank you to Amber. Amber’s energy, presence, and perspective on this project has been amazing throughout. 

 Thank you to everyone who joined us for Yoga By The Water and thank you for reading this!

 If you would like to learn more about Ocean Bridge, feel free to have a look on their website: https://bridge.ocean.org/

Best, Ali Paul

Welcome to Day 1 of Amber’s 30 days of yoga support – Riding the precious waves of gratitude

Welcome to the beginning of our 30 day journey together.

Thank you for accepting my invitation – this is truly an invitation for you to become better acquainted with yourself and with the gifts of a practice infused with gratitude, as we explore our breath, movement, traditional and exploratory postures as well as some beautiful meditation practices.
Beginning on Thanksgiving Monday is no coincidence, as this 30 day challenge is anchored around the vibration of deep appreciation and the pure exchange of kindness in our experience of life.
We are living in wild times, but one thing that remains certain and can give us stability is our daily practice and the daily acknowledgement of gratitude.  
Gratitude can help us to understand the light at the center of the darkness – and to appreciate the darkness around the light.  Consciously exploring gratitude reminds us to celebrate the small miracles of our moment to moment life, and helps us to not take the gifts in our life for granted –  food, nourishment, friendship, family, a roof over our heads, the sun shining, a simple breath, the moonlight, the fire that warms your hearth – we have much to be thankful for, and it can be all to easy to forget.
For these next 30 days we’re going to cultivate and nurture an attitude of appreciation, remembering the importance of gratitude.  Often our biggest challenges can hold within them amazing gifts and growth.  The more we attune to what we feel gratitude towards, the easier it is to recognize these gifts, and the more it would seem we have to feel grateful for.   As we build on this practice, we attract more of what we need to feel supported in our heart of hearts, and we begin to notice we feel happier, more open to life,  and more connected to the people and the earth surrounding us.  
“Enough.  These few words are enough.  If not these words, this breath.  If not this breath, this sitting here.  This opening to the life we have refused again and again until now.  Until now.”
                                                                        David Whyte
Today we begin with setting intentions and connecting with our breath. I encourage you to grab a journal, take a few deep breaths, acknowledge and embrace the life in front of you – even if just one tiny element of your life, and let us begin.  Click here to view today’s practice video.  
If you want to follow along with the whole 30 day challenge, daily practices will be posted on my patreon page
(as above)
If you’d like to just check in throughout the 30 days; Day 1, Day 10, Day 15, Day 20 and Day 30 will be posted additionally here on our Surya Daya blog, as check in points.  Even if you just join me for today I AM SUPER GRATEFUL!
May these practices nourish you, bring you balance, and help you to feel more at home in yourself.
With so much love

Mondays with Mary

Daily Kundalini Yoga- Week of October 12th


Happy Thanksgiving!

As the saying goes, “blessed are those who count their blessings”. 

Giving thanks for everything and everyone in our lives is key to leading a life of abundance.  Abundance doesn’t mean having material wealth but rather having our basic daily needs met and being grateful for them.

As you celebrate Thanksgiving  with your loved ones, think of the famous words of Marcel Proust- 

Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.”


Pranayam: Blessings Meditation- to lift us out of “not enough” behaviour

Sit in easy pose  and place the left palm over your heart centre.

Extend right arm out front parallel to the ground at shoulder height, palm facing down. (Arm can be bent a little for comfort)

Bless whatever is under your right hand as you take long deep breaths.


Postures: (1-2 minutes each)
  • Cat- cow– come into table top. Inhale and allow the belly to drop as you lift the head. Exhale and push the spine towards the ceiling into cat, head drops. Allow the movement to flow from the base of the spine to the crown with smooth, deep breaths. To end: push back into child’s pose for a few breaths.


  • Cat-cow balance: Come back into table top. Inhale and extend one arm out front and opposite leg back. Exhale down. Switch sides and continue.  Keep head level, your gaze just in front of you. To end: push back into child’s pose and take a few breaths.


  • Spinal bends: Sit on the heels (or easy pose), grasp opposite arms just above the elbows. Bend from side to side in a smooth motion. Inhale centre, exhale to each side.


  • Spinal twist: Can be done in rock pose or easy pose. Hands on shoulders, inhale and twist left, exhale and twist right. Allow your gaze to follow, looking over each shoulder to stimulate thyroid gland.


  • Standing Forward Bends: Slowly come to standing, feet comfortably apart. Inhale and stretch up towards the sky, exhale reaching forward and down. (Keep legs straight to get the best life nerve stretch). 


  • Rag doll Standing forward stretch: Remain standing, inhale and stretch up, exhale down and allow your body to hang, letting shoulders and neck totally relax into a rag doll. Keep knees bent a little.


  • Butterfly pose: Come to seated, bringing soles of the feet together with heels close to the groin. Allow the knees to gently flutter up and down to open hips.


  • Pelvic Lifts: Come onto the back with legs bent, feet flat on floor close to body. Arms are alongside the body, palms down. Inhale and press the hips up, exhale and lower the hips down. Continue with a smooth up and down movement.


  • Double or alternate leg lifts: Remain on the back, hands under buttocks to support lower back. Inhale and lift one or both legs to 90, exhale down.


Relax deeply into a peaceful shavasana. 

To end your practice, take a moment to count your Thanksgiving blessings, especially the ones we often take for granted. Feel blessed for all the people in your life and grateful for all the miracles which make up the fabric of your life. Send our gratitude, joy and peace to all beings. 

Love to all,


Happy Thanksigiving

Wishing you beautiful blessings this Thanksgiving weekend.  I realize this year will potentially look very different for many of us, I am so grateful for our beautiful community and this year I wish for each of you a peaceful heart.

Thanksgiving is  a time we pause and take stock of all we have to be grateful for, often the most important and soul nourishing are the simplest daily miracles that surround us.  As I look out my window I have a deep appreciation as we settle into our new home in the forest as my own roots sink a little deeper into this sacred land.  I give thanks as I find myself surrounded by the most brilliant canvas of colours as the trees consider the shedding of their leaves, preparing for the colder months.

I am grateful to be here, honouring this land, and all the beings that take residence amongst the trees – on the ground and in the air.

I am grateful for my body, as challenging as it can sometimes be, it is what carries me through my life and I know it is here with  me for this entire time around.  Sometimes we wish we could just trade these bodies in, but they are here for the long haul.  I am grateful as I learn to care for myself, my body supports me with gratitude for the daily practice of self care and  compassion.

I am grateful for all the lessons life offers me on a daily basis, I don’t always feel the gratitude at the time, but when I reflect back I realize how critical each stepping stone has been on my journey – finding the gifts in the darkest of moments.  I am especially grateful to those lessons that keep resurfacing until I  finally “get it”, and give myself the time to integrate the learning, the releasing, and the ultimate growth.

I am grateful for where I am.  It has not always been an easy road, but when we hold tight to what is most important – those simple whisperings of the soul and the deep acknowledgement of gratitude on a daily basis, we are heard.  With patience we end up where we are supposed to be, where we are most supported to grow fully into ourselves, I am grateful.  I urge you to never give up on your dreams, as wild as they might seem – for those are the true yearnings of your soul  – I beg you to not let yourself down.

I am grateful for all the people in my life, and the awareness that we truly are all mirrors and  messengers.  Teachers come in many different forms, I am grateful for the wisdom to listen and to let go.

I am grateful that the answers to our deepest questions live right inside each of us, and no one else can give you those answers, the answers JUST for you – they are there waiting within, waiting for you to hear them.

I wish for you time to sit and reflect on your own gratitude musings.

Starting on Monday I’ll be starting another 30 days of yoga support, only this time the theme will be gratitude.  I hope you will join me on this immersion of appreciation, Either for a few landmark days or for the whole journey.

Our Surya Daya Blog and my Patreon Page will be holding space for Day 1, Day 10, Day 20 and Day 30 – If you want to follow along for the full 30 days, 1-30 will be posted here

I have a pay what you can model (from $10 US – $25 US), and you can cancel at anytime – right after the 30 days if you’d like!

Every day there will be a gratitude reflection with a short practice video offering you movement, postures, pranayama, or meditations (which you’ll be able to download)  ranging from 5 – 20 minutes, to support your own wellness inspired gratitude journey.

This will be similar to what I offered our community back in April when COVID really sunk into our world.

Our online live classes continue, fueled by your feedback we know these classes have become an anchor in an ever changing landscape – internally and externally, they are for me too! Stay tuned for updates to our schedule here

If you wanted to purchase an online pass the links are below (old passes are also valid for online offerings), or send me an email if you have questions.

This is such a different time, in so many ways, and so many of us, personally and professionally, have been greatly impacted.

I know many of our shops will be open this weekend,  a chance to safely connect in community and support our local business’s.

I’m not sure what things will look like moving forward, but our commitment to our community has only strengthened.  We realize we will be starting from a new place one day, an even more community focused space honouring wherever we are in our lives at that time – building a new foundation to safely hold space in a way that supports the world we’ll be reentering.

Please let us know if you have any questions, thoughts, or if we can offer you some extra support through these practices.

May you and your loved ones stay safe this holiday weekend.

Sending you so much love, and a big deep gratitude filled breath









Drop in Online Live Class

10 Class Package Online Live Group Classes

Amber’s Patreon Page

Mondays with Mary

Daily Kundalini Yoga- Week of October 5th

October is a great month to turn our thoughts to the many benefits derived from expressing gratitude- finding the good in what we have and appreciating a little more what comes our way. 

Each Monday session this month will be dedicated to the theme of Gratitude.

Here are three of my favorite books on Gratitude:

  • Attitudes of Gratitude by M.J. Ryan
  • The Gratitude Diaries by Janice Kaplan
  • Moonlight Gratitude by Emily Silva

October is also associated with virtue and kindness- great qualities to practice during these uncertain times.

Pranayam: The Gratitude Exercise

Sit in a comfortable position, hands in guyan mudra.

Inhale completely through the nose. Exhale completely through the mouth.

Inhale deeply and smoothly through the mouth. Exhale through the nose. 

Continue with this pattern. To end: sit quietly and allow gratitude to flow through your being. 

Postures: (1-2 minutes each)

  • Neck rolls- in easy pose: smooth circles in each direction breathing long and deep


  • Figure 8 neck rolls– continue neck rolls in both directions making a large figure 8


  • Arm swings: stay in easy pose. Arms extend out to the sides, swinging arms back and forth. Inhale as you swing arms back, opening the heart centre, bringing shoulder blades together, exhale as arms swing forward to where palms meet at the front. Try to keep the arms straight and the breath powerful as arms go forward and back. Charge up your aura!


  • Aura pumps: Still seated, clasp fingers and extend arms straight out front. Inhale and lift arms straight up, exhale down. Powerful breathing will clear your aura.


  • Tuck pose– on back, nose to knees: Bend knees to chest, wrap arms around them and make yourself into a ball. Bring nose towards the knees and being Breath of Fire. To end: inhale deeply, exhale down and turn head from side to side to release.


  • Wide leg stretch– come up to a seated position, spread the legs wide apart. Inhale and stretch up to centre. Exhale and stretch over one leg, bringing the hands towards the foot. Inhale back to centre, exhale to other side. Continue with smooth breaths.


  • Centre Stretch: Continue to sit with legs wide apart. Inhale up to centre, exhale and reach forward, placing hands on legs and stretching upper body towards the floor. Be gentle and don’t overstretch!


  • Frog pose: Bring heels together and point toes outward. Squat down with buttocks close to heels, arms between knees, fingers on the floor in front. Inhale and straighten legs, bringing head towards knees, exhale and return down to original position. Try to keep the heels slightly off the ground. Start with 10 and work towards a goal of 26! (Frogs are your best friend!)


  • Seated shoulder shrugs: come back into easy pose. Inhale and lift both shoulders as high as possible, exhale and lower. Continue.


Deeply relax on the back, allowing your body to integrate the postures.

Finish your practice with a long Sat Nam- send out loving kindness to your friends and loved ones:

May my loved ones be safe and protected from harm

May they be healthy, may they be happy

May they live with freedom and ease

May they love and accept themselves just as they are.

Love to all,


My Prayer For A Just And Beautiful World

Welcome to my blog, even if you’ve been here a hundred times before, I welcome you now with new eyes.

We are in a new world and I truly hope you can give yourself space and time to realign with how things need to shift for YOU.  I have been holding safe space as a guardian of a community space for 3 years, truthfully I had only just begun and then, last March, as you all know, our doors were forcibly closed due to the state of our world.

Since that time I have been trying to hold peoples hands through closed windows and closed doors.  This blog space became a safe space for me to reflect and explore ways to help my community; through yoga practices, meditations, quote contemplation and reflective writing. It has been a journey, and it would seem our journey is taking yet another turn.   I invite you to join me as we stay the course, not losing sight of what is needed – for each of us individually and in that honouring – we support our greater community through the ripples we create.

My hopes are you will take time for yourself, try not to get caught up in fear, with no expectations other than to perhaps grow a little more fuller into yourselves through the challenges, the understanding and all the growth we find ourselves in – right now, in this present time in our lives.  I am so honoured to be on this journey with you, as scary as it is sometimes,  and it is my intention in starting this blog today, with fresh eyes – as we will never be the same, to offer you another avenue of continued support.

It is my hopes I will continue to have guest writers sharing, holding and helping to broaden our perspective through reflection and experiential practices on this journey of life.  It is my hopes to continue to support a community space, resonate with what is needed now.

Who am I?  This past May I took an incredible and life changing weekend course with Kathleen Burr, one of my loving and wise teachers.  The course was Trauma Informed Yoga, kind of divinely timed as I signed up way before COVID hit, but that weekend has changed the way I hold space with a greater sensitivity to the world we find ourselves in at this point in time.  Before we can step forward we need to understand who we even are, Kathleen urged us to reflect and deepen our understanding of the aspects of who we truly are and where we come from with honesty, so we can do our work with integrity from an authentic clear place.

I share with you a snapshot of my own personal reflection;

I honour my own unfurling reflecting on my journey leading me up to this moment in my life; as a white woman, heterosexual, living in Canada, born in Manitoba, residing in rural Ontario,  lifetime student and yoga guide, wellness advocate for able and disabled bodied people, grew up in a lower class abusive and alcoholic home, daughter to my mother with dementia, anti-racist activist, massage therapist, healer, sister, friend, daughter, mommy to Noah and Lucas, wife to Jay, guardian of 3 cats, hidden illness, thriving with Lupus, lover of nature, sister of Avalon, guardian of Surya Daya, contributor to my community, I long for a simple life in alignment with the rhythms of the land, I dream of keeping bees and sharing  yoga and mindfulness in connection to the land, creating accessible practices grounded in ancient traditions, activist against violence and trauma in all forms, connected to my ancestors, environmental advocate, believer in equality, breast health educator, spiritual being, gardener, mid – lower class, writer, novice guitar player, gong explorer, joy seeker, lover of life.

I ask you now, who are YOU??  Take some time to allow your process to flow through you, honour the history of your life so you can make more intentional steps forward.  Allow the joy and the grief of who you were to pass through you, so you can live your way into who you are NOW.  Every chapter of your story is integral, EVERY chapter.

Please know I honour you, the whole real story of who you are – the darkness and the light.

I would also like to share a piece I wrote following that weekend I was privileged to be able to immerse myself in.  These are my hopes for our world as we travel through this time of truth, of confusion, of unknowns, of healing, of instability, ups and downs, of hope and of change.

My prayer for a just and beautiful world is that as a species we can truly learn to live with reverence and respect, honouring the needs of one another and our true home, the earth

I pray for people to practice non-violence for all sentient beings and the land we inhabit.

I pray for all creatures to feel in their hearts their innate value and worth; for all people to feel support and supported

I pray we all learn to move through our lives living our practice, not only on our mats, but in every decision, every word spoken, every process, every action – especially when it’s not so easy

It’s time, our world is crying out for all the injustices, can we respond with strength, integrity, and kindness.; Can we individually refuse to perpetuate any more harm – remember it starts with you and me.

Our earth needs us, the creatures that live here need to be infused with kindness and equality.

I pray we can see each other’s differences and move from a place of compassion. I pray that we can learn to honour those differences and commit to doing better.

I pray we can learn to live with peace and harmony.

With love to you all

Amber Young


Honouring The Vernal Equinox

Transitioning from season to season can be a very profound time, one which is definitely a more easeful experience if we honour the rhythms not only inside of us, but opening our senses to the rhythms in our natural world as well. Our environment can serve as a powerful reflection when we align ourselves and take time to listen. Join me in this beautiful pranayama practice, Sitali breath, to attune to the autumn equinox.  I created this piece and this little practice video for all of you beautiful beings, and to help launch my new Patreon Page , where I’ll be sending out exclusive practice video links, wellness tips, reflective writing, periodic 30 day yoga support challenges, and other special  little offerings from my heart to yours.  
This beautiful breath practice helps us to detoxify and let go of what we no longer need to carry – like the wisdom of our friends the trees, as they surrender to the changes the fall brings them; the gift of letting go to allow for a needed time of healing and hibernation, a time of deep introspection and integration. Sitali breath also supports our bodies to equalize and regain balance, it transforms alot of our more intense emotions allowing us to accept all aspects of ourselves and letting those emotions fuel us to do our work in the world. This practice is amazing for our lungs and our immune system, readying us for whatever the fall has in store for us.
You can access and download the practice: here
Take some time before or after to reflect on what truly nourishes you at this time in your life, it’s very helpful to write your reflections in your journal. Make a list of the people, the habits, the self care practices you engage in, a special tree, outdoor space or body of water you love to visit, your hobbies, those moments that help you feel at home in side of yourself, the foods that warm your soul. I encourage you to put that list somewhere you can see it and makes sure everyday you’re doing something from that list, not just once a week but everyday. Did you know that you’re allowed to feel happiness, health and peace, it’s part of your birthright. I just want to remind you that you always have a choice in what you engage in and how you choose to support yourself.
Now I invite you to write a list of all those things you know you need to put down, you know what they are. I encourage you to sit with the trees when you make this list, let them support you in being totally honest with what is needed here, and marvel at how they let go of what is needed at this time. Things to think about are the foods that in the moment might satisfy your soul, but then create a bit of an unwell state, the activities that take more from you than is healthy, hobbies or patterns of behaviour that you know are no longer helpful, the people that drain your energy, check in with your boundaries – are you taking care of others at the expense of yourself? Most of us do it – so don’t feel bad if you do, honour your compassionate heart and let yourself know you can turn that compassion back into your own self care.
Sometimes it’s helpful to write action statements beside each of these items – what steps are you going to take to let this go. Sometimes having some intentional time and burning this list as an energetic ceremony to really let those things go can also be helpful. or set it free in some other way that resonates for you.
Please know you are very loved, and very supported. Wishing you an easeful transition into the fall months ahead, finding balance in your inner and outer world. Embracing the abundance in your life, and savouring the magic of the palette found just outside your window.
With so much love


Please know we are here holding safe space for you.

It is important to for us to continue to make our support and our yoga resources accessible and available to YOU, we are just working on some creative ways to help strengthen that support.

Some of us have decided to continue to offer our online classes (live and recorded practices), even after we can reopen our doors – wherever those doors may end up being.  The schedule changes on a regular basis so make sure you check in from time to time.

We invite you to sign up for the classes you’d like to attend in the following way.

  • To sign up for the Live Stream Class first go to our class schedule
  • Second, just click on the class (es) you’d like to attend that week (or the weeks ahead) and the system will walk you through the registration process.  Please note you do need to reserve your spot a minimum of 6 hours before the class start time.   It’s easy, and only requires your name and email address to reserve your spot.
  • Once you have signed up for, and reserved your spot for any of our  classes, you will receive a confirmation email stating the Class Name, Date and Time you are signed up for.
  • 20 minutes before the classes you have registered for,  you will receive a second email with the Zoom access link and password for the class.  Click on the link to join the class via Zoom.

You will also need to register for our in person classes, due to number restrictions – we will let you know once our schedule is posted, as well as all of our in person details and safety rules to ensure this is a positive and supportive experience for everyone.   Again – details to come.

Payment options

For all of our classes at present, you will need to buy your pass separately from the registration process

We do have several different tiers of consideration for payment that we are offering.  If you are able to contribute a little, we would ask you to consider our pay what you can model – where you can simply send us an etransfer in the amount that you’re able, either class by class, or as a lump sum amount.  As I mentioned, our primary intent is to help support you right now, whatever that needs to look like with your present situation.

  • If you have an existing Class Pass in our system, we will be using those passes automatically for online classes (apart from the monthly unlimited passes unless you have directed us otherwise – these will remain on hold). Once you’re registered we can better keep track of your attendance and more efficiently use your pass.
  • We have created a new Online live class option – with a drop – in fee of $7.00 to purchase click here or a 10 class live on-line pass package for $70 to purchase click here.  These new online passes can be purchased through our website or you can send an e-transfer to info@suryadaya.ca.  These passes are for our online classes only.
  • If you don’t have a studio pass, no worries and no stress – remember we’re a yoga studio, the last thing we want to create for you is stress.  We have our pay what you can option  (these payments can be sent via e-transfer to info@suryadaya.ca or you can mail cheques made out to Surya Daya, PO Box 867, Almonte, ON, K0A 1A0.  Just send us an email to let us know, no amount is to small, here you get to choose – and we’ll make a note in your account.

Our in person class payment details will be sent once our schedule is confirmed.

AGAIN, for online classes:

  • Once you have signed up for, and reserved your spot for any of our  classes, you will receive a confirmation email stating the Class Name, Date and Time you are signed up for.
  • 20 minutes before the classes you have registered for,  you will receive a second email with the Zoom access link and password for the class.  Click on the link to join the class via Zoom.
  • You will not be prompted to make a payment in the registration process, that is done either by etransfer, sending an email if you are mailing us a cheque, or by credit card on our website
  • If you register for any of Amber’s classes (Tuesday afternoon or Saturday morning), even if you’re not able to attend, she is now sending out a link through her Patreon Account to a recorded and downloadable version of the class for you to practice along with her at any time.  This is a separate service from our Surya Daya classes, but allows you to access Amber’s classes anytime.

If ANY of this is confusing, then please take a deep breath and take your time reading over all this information a second time. If it is still confusing, then please give me us a call at 613-451-2891 or send us an email at info@suryadaya.ca

We are here to support you, through this time and beyond.  We are excited at what the future holds for all of us.  It may look different, but hopefully we are all being given this time of uncertainty to clarify what is truly important as we move forward in our lives.

Take good care, always,

Mondays with Mary

Daily Kundalini Yoga- Week of Sept. 28th

The first principle of Buddhist psychology is to see the inner beauty of all human beings.

Jack Kornfield, author of The Wise Heart, tells of a story from Northern Thailand about an enormous clay Buddha, revered for over 500 years. The Buddha was not the most beautiful buddha, but it survived wars, storms, invading armies and successive governments. At one point cracks began to appear and during a heat spell the cracks grew.

A curious monk shone a light through the cracks to reveal one of the largest and most luminous gold Buddhas ever created in Southeast Asia. Monks believe that the clay had covered the Buddha to protect it. Similarly, we often cover our essential goodness, our Buddha nature. 

The story is a reminder that we all have a golden Buddha within, waiting to be discovered, waiting to shine.

Pranayam: To dwell in the neutral mind and wash away stress

Sit in a comfortable, meditative posture. Close the eyes and concentrate on your breath. Inhale through the nose in 8 equal strokes. Exhale through the nose in one deep and powerful stroke.

To end: Inhale and suspend the breath. Exhale while rolling the shoulders 3 times. Relax.

Postures: (1-2 mins.)

  • Standing Forward Bends– Bring hands to prayer pose at the heart and take a few deep breaths.  Then inhale and stretch arms overhead, palms stay together, adding a slight backbend if available. Exhale bending forward from the hips towards the ground. Try to keep the legs straight to stretch the life nerve.


  • Standing Side Bends– Legs are fairly close together. Bend to one side stretching the opposite arm over the head. Alternate smoothly from side to side, inhaling as you stretch, exhaling as you come up. Keep the chest square, do not let the torso bend forward or backward.


  • Torso Rolls– Hands on hips, circling the torso in both directions. Circles can be smaller at the outset, increasing in size as the spine warms up.


  • Windmills- Feet fairly wide apart, arms outstretched at shoulder level with palms down. Inhale at centre, exhale and reach left hand towards right foot, inhale back up to centre, exhale as you change sides. Excellent for elimination, digestion.


  • Standing Squats- Legs are shoulder width apart. Arms are straight out front parallel to each other with palms facing down. Inhale fully, exhale and squat down into crow pose with arms remaining out front. Inhale and return to standing. Continue.


  • Standing Spinal Twist– feet wide apart, arms outstretched. Inhale and twist to the left, right arm bends and the palm taps against the sternum. Exhale and twist right, right arm pulls back to open heart, left palm taps against the sternum. Keep the breath powerful!


  • Seated neck rolls– come into easy pose. Begin slow, conscious neck rolls in each direction.


  • Meditate on the breath. Hands on knees in guyan mudra. Begin to chant aloud or silently “ Peace Begins With Me”.  To end: Inhale deeply, tighten every muscle in the body, Exhale cannon breath through the mouth. Repeat 3x.

Come onto the back and melt into shavasana.

Thought for the week:

“Yesterday I was clever, so I wanted to change the world.

Today I am wise, so I am changing myself.”



Love to all,