Mondays with Mary

Daily Kundalini Yoga- Week of June 1st

Welcome to June! Be happy! 

Always remember that we are responsible for our own happiness- it is an inside job as they say. Cultivate happiness.

The focus of our practice this week is to relax, come into a state of stillness and inner peace, allow anxieties to subside and let happiness flow in.

Pranayam: Breath to Relax the Body

Sit in easy pose, close your eyes, relax all your muscles, take a few deep breaths. Once the body is calm, the mind will follow.

Inhale to the count of 4, Suspend the breath for 4, Exhale to a count of 6.

Warm ups:

  • Sufi rotations- both directions
  • Neck rolls- both directions
  • Continuous Seated undulating forward fold- legs out front. Inhale and stretch arms up to sky, exhale as you gently fall forward towards toes- come back up and repeat as if imitating a waterfall.

Postures: 1 to 2 minutes each

  • Child’s Pose- Start sitting on heels, bend forward into child’s pose with arms outstretched in front. Long deep breaths.


  • Seated Forward Bend- sit with straight spine, legs out front. Inhale reach up to the sky, slowly bend from the hips and place hands on shins or wherever feels comfortable. Stay and breathe deeply.


  • Heart energizer- sit in easy pose, raise arms up and out to 60 degrees. Keep arms straight if possible. Cup the hands towards the sky. Close your eyes, breathe deeply. Concentrate on the energy building in your cupped hands. Energize your heart!


  • Pumping stomach- stay in Easy pose, hands relaxed in lap, eyes closed. Inhale to count of 5, Exhale to count of 5, gently pump stomach to count of 5. Repeat cycle a few times.


  • Lie on back, arms by side. Take a few deep breaths. Raise left leg to 90, relaxing the rest of the body. Long deep breaths. Renews vigor!


  • Remain on back, raise head only keeping rest of the body relaxed. Take a few breaths, then lower head. Turn head side to side to release. Bring knees to chest, rock forward and back and come to seated position.


  • Sit quietly in meditation pose. Picture yourself surrounded in protection in all directions, trust that all will unfold as it should.


Chant or repeat:

Aad Guray Nameh

Jugaad Guray Nameh

Sat Guray Nameh

Siri Guru Dayvah Nameh

Close with Sat Nam.


Love to all,


balloon with white background
Photo by Polina Tankilevitch on

Saturday morning session for vitality!

“Over time the lessons we’ve learned, the knowledge we’ve gained and assimilated through practice and reflection become a part of who we are.  We use the deeper self knowledge, loving inner connection, and the ability to listen and trust ourselves to respond to our ever-changing physical, mental, emotional and spiritual needs.  This is how practice evolves and deepens over time, resulting in ever more expansive ways of being with ourselves and in the world.”

Barrie Risman

Good morning, Sat Naam and Namaste all of you amazing humans!!

As I dive into the world of trauma informed yoga this weekend with Kathleen Burr, I wanted to send you a practice video for our Saturday morning class today.  It makes my heart happy that we can practice together in this way.

When I recorded the class, I imagined each of you from my regular Saturday morning community class with me, in my living room!  Adapting to this new way of holding space for one another, and feeling incredibly grateful to be on this journey with YOU!

When we come together in person or through these online classes, it’s really important to take a moment to connect with the community energy and draw strength from the collective of people practicing with you.   You can do this simply by taking a few deep breaths and imagining a circle of people – a circle of which you are a part of.  Breathe that image right into your heart, and notice the feelings that arise.

Today we’ll be moving through a very accessible kriya, for balancing your glandular system and bringing health and vitality to your whole body.  This specific sequence of postures is designed to keep your spine, organs, and nervous system strong and healthy.

To join me for this practice click here

This is a kundalini based practice, although  when I approach my mat, holding space for you,  I am finding as time passes and we continuously evolve so does the way I hold that space.  I have so much respect, gratitude and reverence for these ancient teachings (over 5000 years old) and a deep respect for all of my teachers.   When I approach this practice my intention is to honour and integrate the continual changes of a lifetime; encouraging you to always check in with yourself first, live and move with integrity in alignment with your own moral compass, embody your practice in a way that celebrates you and your unique needs in every breath, every posture, and in every moment.

Even if you’re not one of our regular students that come together on Saturday mornings, I do hope you’ll join us for this practice.  I have made the link downloadable, so if this session resonates for you, you can revisit it anytime you’d like.

I’m holding you in my heart, and I will be back offering a live online class next Saturday, I hope to see you then.

I’m also including Lindsey’s class from earlier this week here, as I know we had a few technical difficulties as we navigate this steep learning curve, and we wanted to make sure you had access to the class if it would resonate for you to practice with Lindsey, she’s really pretty amazing.

As a little extra bonus, I’m including a very short and sweet little breath meditation, which you can access by clicking here

When you hear the wind blowing, imagine it’s taking with it any stress, any tension, and any distracting thoughts.  The wind is our friend, and it makes itself very known in this little video, making space for health and healing.

Take care of yourself, and I’m so excited to share the information and the wisdom of this weekend with you all.

If you have any questions or concerns, please don’t hesitate to reach out.

Much love



Monday’s with Mary

Daily Kundalini Yoga- Week of April 13

Sat Nam to all!

Studies show that the period of anticipation can significantly enhance the joy we find in an experience. Today, imagine a future joy (post co-vid) and fill yourself with exciting possibilities. Anticipation brings future joy into the present, ensuring we have things to look forward to.

Here’s Winnie the Pooh’s response when Christopher Robin asks him about his favorite things to do: “Well”, said Pooh,” what I like best –,” and then he had to stop and think. Because although Eating Honey was a very good thing to do, there was a moment just before you began to eat it which was better than when you were, but he didn’t know what it was called.

Love to all,  Mary

Challenge for the week ahead: 30 secs to 1 minute of Stretch Pose every day to set the navel centre. (can do 1 leg at a time if both is too much). Powerful Breath of Fire.

Pranayam to start your practice: To balance your emotions and calm your heart!

Easy pose, straighten spine, press palms together at heart, thumbs against sternum. 

Inhale through nose in 4 equal parts until lungs are full

Exhale through nose in 4 equal parts until lungs are empty.

Release and sit in stillness and enjoy the effects. 

Warm up: Optional

  • Sufi grind (seated lower spine rotations)
  • Neck circles

To Strengthen Your Navel Centre and Digestive Organs (start 1 min each)

  • Bicycle with Long Deep Breathing on Back. Legs up about 2 feet off ground and make a bicycling motion. 


  • Leg lifts– Single or double. Hands can be under buttocks to support lower back, or if you need you can keep your knees bent.  Inhale legs up, Exhale legs down.


  • Sphinx or Cobra variation – On stomach– lift up into Sphinx or Cobra- kick buttocks with alternate legs, leading with heels (feet flexed)


  • Rock and Roll on the spine, knees pulled into chest. Come up to Standing.


  • Standing Pendulum– arms down at sides, inhale and bend left, exhale bend right (arms stay loose at the sides of your body). Feel the stretch down both sides of the body.


  • Standing Spinal Twist– one arm straight out to side, other arm touches heart each time you twist. Inhale one side, Exhale other.


  • Standing Forward Bends- inhale and stretch up, exhale bend forward.


  • Sit in Rock Pose (on heels) or stay in Easy Pose (crossed leg), or legs extended out in front, hands interlaced in lap.  Inhale Sat, Exhale Nam. Long deep rhythmic breath.


  • Sit with legs and arms straight out in front of body, palms facing down. Spine is straight. Breath of Fire.

Shavasana: Relax completely on back.

Close by reciting Long Time Sun, sending it out to all the front line workers who are helping to keep us safe!

May the long time sun shine upon you, All love surround you

And the pure light within, guide your way on

Sat Naam


Monday’s with Mary

Daily Kundalini Yoga- Week of April 6

Sat Nam to all!

My quote for this week comes from Brave Enough by Cheryl Strayed.

“You will learn a lot from yourself if you stretch in the direction of goodness, of bigness, of kindness, of forgiveness, of emotional bravery.  Be a warrior for love.”

Challenge for the week ahead

Daily warm up series: Sufi Grind (both directions), Spinal Flex , Spinal Twist, Neck Circles (both directions)

Amber will be reviewing this warm up series in the yoga challenge later this week

Sending you all love, Mary

Evening KundaliniPostures to do before bed to have a deep sleep.

Sleep is one of the key ingredients to maintaining a healthy and strong immune system. Before bed, try to consciously let go of any concerns.

Pranayam: to do before bed. 

Sleep Helper– Breath to release Stress and Unwanted Emotions

Feeling at peace starts with deep breathing!

Bring hands into a teepee, finger tips touching, in front of heart, fingers pointed slightly up and forward, thumbs towards heart.  Focus at tip of nose.  

Inhale for count of 5, Hold for 5, Exhale for 5.

Postures: up to 2 minutes each

  • Lower Spine Rock: On back, knees drawn to chest, head stays on mat. Wrap hands around knees. Pull knees to chest on Inhale, release but keeps knees drawn into chest in a relaxed posture on Exhale. Consciously relax back.
  • Front Leg Stretch- Left and Right– Come sitting up. Left leg out, right leg bends with sole against upper Left thigh. Stretch forward and down to where comfortable. Long deep breathing. Change sides with Right leg out.
  • Spinal Flex- Hands on shins. Inhale lifting chest forward, Exhale tilt pelvis back.
  • Cat Cow– Come to hands and knees. Inhale into Cow as belly drops and head rises, Exhale into Cat. Continue.
  • Baby (or childs) Pose– From Hans and knees (or table top position), bring your buttocks towards your heals and stretch your arms extended in Front (arms can also relax at your sides)- Relax and breathe.
  • Shoulder Rolls– roll shoulders in big circles in each direction.
  • Neck Rolls– consciously relax neck, throat and shoulders.
  • Cooling Relaxing Breath- hands in gyan mudra on knees (thumbs and index finger together, palms up). Inhale through Nose, Exhale through curled (or taco) tongue. Breathe slowly and deeply.


Shavasana:  Relax deeply and integrate the work you’ve done.

Close with 1 Sat Nam. Fill your heart with gratitude and sleep well! Sweet dreams.


Kundalini Yoga for Digestion

Please join us Wednesday nights, March 20th – April 3rd,  from 6 – 7:15pm.   Simonne will be offering a spring mini series focused on digestion and yoga practices to help detoxify our bodies.

In our current culture we are bombarded with stress and over stimulation which has a profound effect on our digestive system, our mood and emotions, our energy levels and our organs of elimination.  We ask so much of our bodies and often don’t give ourselves enough time to nurture and revitalize our systems that help us to thrive.  In this three week series, we will use the practice of Kundalini yoga to strengthen and nurture our digestive system, an important component to our overall health and vitality.    We will learn how the digestive system works and  specific techniques and postures that can help keep it functioning at it’s very best.  The series is suitable for all levels of practice, from beginner to advanced.

Each class will be stand alone but participating in all 3 weeks is highly recommended.



Sign Up & Details

For our ongoing Wednesday night series classes, you can sign up for the full 3 weeks for $35 (includes HST), use your regular class pass, or drop in for any of the evenings ($16 drop in, HST inclusive).

Please contact the studio directly at 613-451-2891 or email if you have any questions, or if you’d like to sign up for the full series.