30 Day Yoga Support Challenge

Sat Naam and Namaste!

Today we embark on 30 days of yoga together.  Amber has put together a 30 day yoga challenge starting today, April 1st, and running through the whole month.  The intention for these mini yoga videos is to help support you through this very challenging time.  We find ourselves in the midst of a pandemic, and I think from day to day our emotions are all over the place – this is normal and understandable given our current situation, please be gentle with yourself.  Globally, we are all affected and I think there are times we feel the collective levels of anxiety, fear, hurt, and sadness. We are living in a world, and a time, of so many unknowns where each of us have been affected in our day to day rhythms as we adapt to this new normal – a normal we have no way of knowing how long we’ll be in.

Embrace the moments where you do feel peace, where you feel steady and filled with hope for what is on the other side.

Yoga may not be something you are leaning into right now, and if this period in the history of your life is calling for a break from your practice than you need to honor that.  You also need to honor whatever it is that is helping to hold you and bring you back to your center.

If yoga is something that is helpful for you right now, please know there are so many resources to help to sustain you.  We are trying to keep our support available for you during this time, and getting creative in how we can best continue to serve you.  We will be posting extra practices, we have some free live zoom classes (please check our website schedule weekly to see which classes will be going live), some recorded classes and practices.

I decided to commit to 30 days of providing you with little 5 – 20 minute practices starting today, April 1st.  These will be accessible yoga, movement, focused postures, pranayama and meditations – each chosen to help to build your resilience, to help ground you, bring you back to your center, nurture your nervous system, and to support you to invite daily movement into your body.  This yoga challenge is also my way of extending my support out to you in your homes during this time of social distancing and self isolation.

Please join me this month, if you have little ones at home, these will be mini practices they too can join you on your mat for.

If you are having a hard time emotionally, don’t hesitate to reach out with a phone call or an email,  we’re here and we will get through this together.

At the end of the 30 day challenge,  if you showed up everyday from April 1st – April 30th to your mat, and if this practice helped you, please send us an email at info@suryadaya.ca with the subject line:  30 Day Challenge Reflection.  Deadline for submissions is May 12th.  In the body of the email we’d like you to write a brief paragraph letting us know you completed the challenge and how it has helped you during this time, or how yoga in general has affected your life.

On May 15th, once we’re received your reflections, you’re name will be entered into a draw.  The winner will receive their choice of one of:  either a 5 class yoga pass active once we can join together for in studio community classes or a private yoga and massage session with Amber.

We would love to hear your feedback along the way, and we do hope you’ll join us on this journey.  To watch Day 1, please click the link below

View video here

Today also marks the 2 year anniversary of when I took over the studio, and became the guardian of our torch.  Thank you for being on this journey with me, I am excited to see how we evolve over time, and grow together as a community.   Tomorrow I will be sharing a loving kindness meditation with you, as my thank you for all of your support.

Yours in health and happiness, with so much love and gratitude,



Mindful Movement Class Today, Tuesday, March 31st

Good morning,

We just wanted to let you know we have a free online Gentle Mindful Yoga class today, Tuesday, March 31st at 2:00 pm

If you’d prefer to not be on video, or visually seen, just select no video when you sign in.  I’ll open the session at 1:45 and we’ll start the class at 2:00 sharp.  I ask either you mute yourself on entry or once our movement session begins.  To join, just click below.

I look forward to sharing in this practice with you.

Much love Amber

Surya Daya is inviting you to a scheduled Zoom meeting.

Topic: Tuesdays restorative mindful movement
Time: Mar 31, 2020 02:00 PM Eastern Time (US and Canada)

Join Zoom Meeting


Meeting ID: 171 359 151

aquatic bloom blooming blossom


Mondays with Mary

Daily Kundalini Yoga- Week of March 29, 2020

Sat Nam Yogis/Yoginis!

Some food for thought as you move through your day.

The ancient Stoics lived according to four habits which ring true for today’s situation.

  1. Accept only what is true.
  2. Work for the common good.
  3. Match our needs and wants with what is in our control.
  4. Embrace what nature has in store for us.

With love to you all, Mary

Challenge for the week ahead:  Try 10 Frogs daily, (more if possible).

Morning Wake up Series: To Energize You Each Day!

Pranayam: To Open Your Heart

Sit in easy pose, interlace fingers behind head at neck, elbows back.

Close eyes, inhale deeply and hold, exhale forcefully through nose. 3x

Begin Breath of Fire for 1 minute. Inhale and hold. Relax and feel the energy surging through your body.

Warm ups:

  • Sufi grind (lower spine rotations in a crossed leg position or with legs extended) circling in one direction and half way through change directions.
  • Slow neck circles, again both directions


  • Stretch Pose-on back. Lift upper body and one or both legs. Arms lifted and palms face each other. Breath of Fire.  Work up to 1 min.
  • Tuck Pose- Bring nose towards knees (with knees bent into chest) and tuck in tight. Breath of Fire. Then relax and gently turn neck side to side to release.  1 min.
  • Windmill– Stand with legs apart, arms extended out at shoulder height, palms down. Inhale, exhale and bend bringing hand towards opposite foot, come up to centre and lengthen spine, bend hand towards other foot, keep alternating directions. 
  • Standing Forward Bends– 1 to 2 minutes.
  • Side Bends- Stand straight, feet apart, bring one arm in arc curved over body, other arm moves down side of body. Change sides. 
  • Moving Cobra ( or Sphinx pose) to Child pose– Inhale up to Cobra or Sphinx, Exhale and push back into child- continue moving between the two postures. Try for 10 reps.
  • On Back– Bring knees to chest and make little circles. Place hands under buttocks to support lower back if req’d. Then begin Push-Pull motion- like a Piston -one leg in, one leg out. Head on mat.  1-2 minutes.
  • Rock and Roll on the spine to circulate the energy in your body.

Savasana:  Get comfortable- relax completely- integrate- heal.

Closing: Repeat the Long Time Sun silently or out loud, followed by one long Sat Nam 

This practice is brought to you from Mary Biggs, if you have any questions please don’t hesitate to send us an email.

Sat Nam means truth is my identity, a powerful affirmation to close your practice.

Photo by Jackson David on Pexels.com

With so much gratitude

THANK you so much for joining our first live zoom class this morning!! wow, what a gift, for all of us!!

Some technical details to work out, but perhaps that’s what makes us human…..The gifts of imperfection.

Our online live classes will be posted on our website schedule page, with links to join, and on our blog.

I can send you the video from this morning ( I believe) if you were in attendance, but to respect those that joined first thing on a Saturday morning and are also on screen, I won’t be posting for everyone to view or share.

If you were with us or had hopes to join but were unable, send me an email and I will send you a copy of our practice over the next few days. With the understanding it is only for your personal practice. What a beautiful way for us to come together, I can’t wait for our next class – zoom and down the road in person again. My love is with EACH of you. I wish my heart could speak. Sat Naam

couple love thank you
Photo by Donald Tong on Pexels.com

Our First Online Video

Our first online video, yahoooooo……….the first of many.
Please understand it’s my first video, but this isn’t about me, this is a first step to help support you during this time, and to remind your body to move and you to breathe deeply.
Yep stepping out of comfort in service.
So I guess we won’t be back at the studio this Saturday, well physically that is, we have a sense it will be some time.
We do however have a few zoom classes scheduled, the first one being this Saturday, March 28th from 9:00 – 10:15, Kundalini Yoga for the lungs, with Amber.  I will be offering this as a weekly Saturday zoom class  (well depending on how Saturday goes!)

Here is the invite if you’d like to join on Saturday, just click the link below a bit before 9:00.  You will need the Meeting ID and Password.

Topic: Kundalini Yoga with Amber
Time: Mar 28, 2020 09:00 AM Eastern Time (US and Canada)

Join Zoom Meeting


Once you click on the link and download the Zoom app (for free) you can join the class.  you will need the meeting ID and Password (below) to be able to access the class.  This is our first class, so we’ll see how it goes.

Meeting ID: 797 689 370
Password: 902600


We hope these extra supports help to center you in your practice,
Simonne will be holding a live zoom class for next Friday’s Kundalini Bliss class, April 3rd, we’ll send the invite out in a post closer to the date as well as any other classes we get up and running for next week. 
For the moment all of our online classes are being offered free, we feel this is important right now.  Some of you have graciously offered to use your pass for classes you attend.  THANK YOU, it’s not necessary, but we appreciate your support. If that is you, just send us an email after the class, otherwise we won’t take the class off of your pass.
We appreciate your patience as we navigate this new way of holding space for you, learning new online platforms and video creation.  Who would have thought we’d be here a few short weeks ago.
We’ll do our best to offer some live classes, some recorded (a weekly recorded mindfulness class is already in the agenda), some written, uplifting quotes and other resources we come across as we move through this time.
Please let us know how you’re doing, we’re here, holding space for each of you.  We miss seeing your beautiful smiling faces and radiant vibrant selves!  
Much love

Some Love From Mary

Hello dear Yogis/Yoginis:

I hope you are all doing well and staying safe and strong.

I read a wonderful passage today to share with you:

“The best retreat is in here, not out there. We can find a retreat at any time by looking inward. We can sit with our eyes closed and feel our breath go in and out. We can turn on some music and tune out the world. We can turn off technology or shut off those rampant thoughts in our head. That will provide us peace. Nothing else.”

I am very much missing each of you – and our yoga sessions together!!

I thought it might be helpful for you to have a little daily practice for the week to supplement whatever else you are doing at home.

With love,


Daily Kundalini Yoga-  Week of March 22, 2020

Doing a little bit each day will keep you flexible, ensure the energy is moving and help keep you uplifted!

As always, do what feels right for you on any given day.

Sit quietly, light a candle, burn some incense, put on quiet music.

Come into your centre and just close your eyes, focus on your breath in and out.

Optional Tune in:  Ong Namo Guru Dev Namo (3 times tuning in to your inner wisdom)

Pranayam: (1-2 minutes each)

  • 4 part square breath– sit in easy pose, hands in guyan mudra, spine is straight.  Inhale for 4, Hold for 4, Exhale for 4, Hold Breath Out for 4
  • Breath of Fire– hands in prayer pose at heart. Steady breath of fire.

Kriya: ( 1-2 minutes per posture)

  • Sufi Rotations Seated (rotations of the lower spine)– (1 minute each direction)
  • Neck rolls- (1 minute each direction)
  • Spinal Flex- hands on shins- inhale spine forward, exhale spine back (much like a seated cat/cow)
  • Spinal Twist– hands on shoulders- Inhale twist Left, Exhale twist Right
  • Wide Leg Life Nerve Stretch– legs wide, Inhale and stretch up to sky, Exhale down to left leg, Inhale back to sky, Exhale to right leg.
  • Cat-cow– come into table top. Inhale and let belly drop and look up, Exhale arch into cat
  • Triangle Pose (also known as Downward Dog)– curl toes and push up. Pedal feet to stretch calves. Take a few deep breaths. Walk feet to hands and slowly come to standing
  • Standing Forward bends– Inhale up, Exhale down
  • Wide leg child’s pose, stretch arms out front to release spine

Savasana:  Lie on your back and relax a few minutes.

Close with 3 Sat Nams

person s hand forming heart

Some Food for Thought

And the people stayed home. And read books, and listened, and rested, and exercised, and made art, and played games, and learned new ways of being, and were still. And listened more deeply. Some meditated, some prayed, some danced. Some met their shadows. And the people began to think differently.
And the people healed. And, in the absence of people living in ignorant, dangerous, mindless, and heartless ways, the earth began to heal.
And when the danger passed, and the people joined together again, they grieved their losses, and made new choices, and dreamed new images, and created new ways to live and heal the earth fully, as they had been healed.
-Kitty O’Mara
grayscale photo of man woman and child
Photo by Kristin De Soto 

Checking In

Sat Naam and Namaste

I write today, on one of these first days of spring, as the snow falls gently outside my window.  Our world is a very different place today than a few short weeks ago.

I sincerely hope everyone is doing okay.  I know my whole world has changed, as I navigate a temporarily closed studio but still searching for ways I can be of service in our community through the gift of yoga, my husband is now working from home in our cozy living space, and amidst all of this learning how to be a full time home school teaching mom.

Grateful for my yoga practice, now more than ever.

I think many of us are still in shock at the state of our world, sending compassion to every country in our global community as we dive into the shared suffering we are all experiencing.  Many are falling into a state of fear in the face of so many unknowns.  I’m writing today, as a  little check in, to make sure you’re okay.  Read more

Studio Closure

Sat Naam and Namaste

This post is being written with so many mixed emotions and careful consideration of  many factors.  We have made a decision to cancel all of our classes at the studio effective Monday, March 16th through to Friday, March 27th.  

We are being faced with a global health crises.  Our Vision at Surya Daya Yoga & Wellness is

A Healthy, Happy, and Supported Global Community

We are very committed to this vision and our primary motivation in our work is doing our part in our own little pocket of the world to support and help to make a healthy difference in the world.  To hold our community, small and large, in our hearts every time we show up to hold safe space.  This is what drives us.

We realize to truly live our yoga, we need to honor this call for action that is being asked of us on a global level.  We have a social responsibility to do everything we can to support one another and right now it feels like the best way we can do that is to do our part to help contain this virus, and respect what is being asked from us on an international level.

You all mean the world to us, and we understand that a short term closure perhaps is the best way to help you all stay safe and healthy.  BUT please keep doing your yoga, your body and mind need these practices right now more than ever.  Spend time in nature, nourish yourself, do the things you love while spending extra time at home.  

We know we’re going to be okay, and we need you to know that too.  We understand there is so much fear and anxiety in the world right now and in many parts of the world that is very understandable.  Can we maintain our sense of balance and calm in the face of this global challenge.  Please continue to dive into your practice, and see yourself, your family, friends, neighbors, brothers and sisters, happy and healthy.

Our hopes are to resume classes Saturday, March 28th, but we will keep you updated as we move through this time.  

If you need any help at all, or extra support, please don’t hesitate to reach out.  We may not be checking emails as frequently during this time, but we will get back to you as soon as we can.

You are our top priority, which is what this decision was born from.

Yours in health, wrapping you in love and light

Amber, and your yoga family at Surya Daya




Spring Relaxation + Renewal

Our next Relaxation and Renewal Workshop with Margie and Amber has changed it’s date.  Our workshop has been rescheduled to Saturday, May 23rd, from 2:00 – 4:30 pm

Join us to help honor the energy of the spring. The transition from our cocoons to a time of reemergence and revitalization can be a very profound time for us physically, emotionally and energetically. Taking some time carved out for you for that needed gift of deep introspection and self nourishment as you prepare to plant your own seeds for this time of transition. We are honored and look forward to holding safe space for you, offering support as you move through a beautiful afternoon of yin and restorative yoga practices, pranayama, connection, tea and snacks, an extended relaxation with the gong and the crystal bowls, and perhaps a little foot massage.

When: Saturday, May 23rd

Time:  2:00 – 4:30 pm

Cost:  $55

Location:  Our cozy studio space located at 14 Mill Street

Space is limited and these afternoons tend to fill fast, we keep these workshops very sacred and cozy with smaller numbers.

If you’d like to register click here

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